4-1-25 Master The Basics

Warm Up 800/20:00

300 Choice Loosen

4x50 @:10-15s Rest I.M Order Drill/Swim

4x50 @:10-15s Rest Choice Kick Build To Fast

4x25 @:10s Rest -Odds Scull -Evens Finger Tip Drag Drill

Stroke Drill 1000/25:00

*Drills Fly:3/3/3 Back:Single Arm Breast:2k1P Free:Catchup

4 Rounds I.M Order By Round

4x25 @:10s Rest Drill

2x50 @:10-15s Rest Kick

1x50 @:15s Rest Build

Turns 800/20:00

8x25 @:10s Rest 4-6 Fast Dolphin Kicks 3 Strokes Fast , Cruise the Rest

4x50 @:10-15s Rest -25 Build to a fast Turn , Fast Breakout -Cruise the rest

6x50 @:10-15s Rest I.M Switch -Focus on Underwaters Breakouts and turns

1x100 @ I.M Perfect Technique

Tempo/Pace 900/20:00

3x100 @:15s Rest Descend 1-3 Maintain Stroke Count

2x200 @:20s Rest Pull w/ Paddles -100 Build -100 Hold Build Pace

4x50 @:10-15s Rest  Choice Stroke Descend 1-4 Maintain Technique

Cool Down 300/5:00

1x100 Pull

1x100 Kick

4x25 Scull

3800 Yards 90 Minutes

Tuesday 2/17

Check out these videos about flip turns again as a little refresher! Let's get back in to the habit of good flip turns with streamlines! There are 3 videos in this segment--be sure to check them all out.

600/300	FR	50 swim / 50 drill / 50 kick
8/4 x 50	FR	#1: 20Y fast / 30Y EZ	fast breakout
		#2: 30Y fast / 20Y EZ	fast turn
		#3: EZ
		#4: ALL OUT RACE PACE!		1000	500
4X/3X:
2 x 50	FR	Rd 1 & 3: build; Rd 2 & 4: ALL OUT FAST!	:50 / 1:00
4 x 25	IMO	just FAST	:35 / :45
2 x 50	STROKE	strong pace with good technique	1:00 / 1:10
4 x 25	FR	Rd 1 & 3: Dec 1-4 @ 100 race pace;       Rd 2 & 4: Hold 100 pace or faster	:30 / :40	2600	1700
2x:		adjust interval if you use fins.
75	KICK	BUILD	all @ 1:50 / 2:00
100	KICK	FAST
25		EZ		3000	2200

Thursday 10/9

Today I have 2 FLIPTURN FLIPTURN videos. There are 4 videos in this series that have great explanations of turns. Watch the flip--make a mental note of the 3 things to concentrate on. 1) Knees tucked tight, 2)flip straight over, 3) straight arms!

Choose your intervals.    50s: :55 / 1:00 / 1:10
                                    25s: @:30 / :40 / :45


6/4 x 50 free dec 1-3/4

4 x 25 fast free

6/4 x 50 25 flip drill #1: 6 strokes and flip; flip at wall--push off straight on your back; 25 backstroke

4 x 25 fast free

6/4 x 50 25 w/ fins underwater kick / 25 fly! :)

4 x 25 fast free

6/4 x 50 free flip drill #2: Tennessee flip w/underwater flip turn at the wall

4 x 25 fast free

6/4 x 50 IMO (no free) 25 drill / 25 swim

4 x 25 fast free

6/4 x 50 25 streamline kick on back / 25 choice swim

4 x 25 fast free

6/4 x 50 free 25 w/3 breaths / 25 w/1 breath

4 x 25 fast free



yards: 2800/2100

Tuesday 10/7

Swimmers, I am going to start doing a weekly focus in which we will have a drill/skill set during the beginning of practice. I will post videos and links for a preview. This week's focus: FLIP TURNS!

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6/3 X 100 free dec 1-3

6/4 x 50 flip drill (every 6-8 strokes flip fast by keeping knees tucked in tight to chest, continue and repeat *try not to breathe before or after the flip*; watch the video above for a demonstration start at :45)

4 x 25 sprint cycle

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6 x 25 @:30 build to find pace for the main set. You should be at a max speed that you can hold for the following:

24/20 x 25 free hold your pace! @ :30/:40/:45 (<--choose an interval)

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6 x 75 IM
                    odds: 25 FL / 25 BK / 25 BR
                    evens: 25 BK / 25 BR / 25 FR

12/8 x 50 kick
                    odds: 25 fast /25 easy
                    evens: 25 easy / 25 fast

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~200 cool down

yards: 3000/2300