Tuesday 11/4

This Week's Focus: STREAMLINES!  

Streamline is the most efficient and fastest way to move through the water. We use this off of every wall—starts, push-offs, turns. Be sure to watch the videos (they're pretty cool!) linked to the post on the blog about streamlines posted this week--there are 3!

Throughout all workouts concentrate on long streamlines--doing 6-8 dolphin kicks underwater and flutter kick to the surface every time you push off the wall!
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CHOOSE YOUR INTERVAL: @:50 / 1:00 / 1:15
*unless otherwise specified, these are all FREE

5/4 x 50 FREE

5/4 x 50 #3 is FLY

 
5/4 x 50 #2 & 4 are BACK

 
5/4 x 50 #1, 3, & 5 are BREAST

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CHOOSE YOUR INTERVAL:
          25s: @:30 / :40  / :50
          200 @ 3:00 / 3:30 / 4:00

200 FR last 50 is ALL OUT
10/6 x 25 streamline kick w/6-8 dolphin kicks then flutter to surface
          odds-on your stomach
          evens-on your back

200 FR last 100 is ALL OUT
10/6 x 25 choice build

200 FR last 150 is ALL OUT
10/6 x 25 IMO odds-drill; evens-swim

200 FR ALL OUT!
10/6 x 25 FR odds-build; evens-FAST

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4 x 50 FR concentrate on long streamlines and strokes...maximizing your distance with the minimal effort :)

3000/2400

 

 

 

Tuesday 10/28

This week's focus: BUTTERFLY! Check out this video, too!

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4/3 x 100 FR dec 1-4/3 @1:30 / 1:45 / 1:50

12/10 x 25 @ :35 / :40 / :45 Butterfly drill (w/fins optional). Watch the video links below!
             odds-OSU butterfly drill
             evens-3-3-3 (3 strokes right, 3 strokes left, 3 whole strokes fly)

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4 x 125 (50 FR / 25 IMO / 50 FR) @1:45 / 1:50 / 2:00

3/2 x 100 FR rotate 50 fast (#1-50 fast / 50 ez; #2- 25 ez / 50 fast / 25 ez; ...) @1:30 / 1:45 / 1:50
 
2 x 75 IM no free @ 1:20 / 1:30 / 1:40

1 x 300/200 PULL breathe 3-5-7 by 25

2 x 75 choice @ 1:20 / 1:30 / 1:40

3/2 x 100 swim @1:30 / 1:45 / 1:50

4 x 125 (50 IMO / 75 FR) @1:45 / 1:50 / 2:00

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100 easy cool down

yards: 3000/2400

Thursday 10/23

Still focusing on backstroke and backstroke drills. Check out a new drill and the videos from Tuesday.

Additionally, the fast pace work is a modification of USRPT. If you are interested in reading more about this--check out this link or you can google it :)

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400/300 mix

200 (25 streamline kick on back / 25 choice backstroke drill)
backstroke drill options: hand lead side balance, underwater arm sweeps, back kick w/body roll, 3 pull-6 kicks, frozen arm. Ask for any clarification on drills.
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10/8 x 50 BUILD @:50 / 1:00 / 1:10

             Odds-FR

             Evens-BK  

10/8 x 50 FR 12.5 easy—25 all out—12.5 easy @:50 / 1:00 / 1:10

200/150 pull DPS breathe 3-5-7 by 25

 

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4 x 25 free build to fast pace you can hold for… @:30 / :40 / :45

16/12 x 25 free holding the above pace @:30 / :40 / :45

200/150 pull DPS breathe 3-5-7 by 25

 

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12/8 x 25 w/fins @:30 / :40 / :45

                Odds-underwater

                Evens-IMO (BR is w/ FR kick) 

200 cool down DPS breathe by 3

3000/2400