Tuesday 10/21

This week's focus: Backstroke

Check out these 2 backstroke drills from a previous workout:

Back #1 = Hand Lead Side Balance

Back#2 = Under Water Arm Sweeps

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4/2 x 150 FR descend each 50
4 x 75 25 backstroke drill #1 / 25 drill #2 / 25 backstroke
4 x 25 sprint cycle

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200 FREE – sprint the first half of each 25

150 FREE Distance Per Stroke (concentrate on long strokes) and FLIPTURNS!

100 IM

50 FAST FREE!

50 EASY

100 IM

150 alternate 25 FR/25 IMO

200 PULL

 

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6/4 x 125 FREE rotate the fast 50

   -you can use fins

  - the 50 is fast, fast, fast, as fast as you can go. Like so fast your teeth hurt :)

 

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2800/2200

 

Saturday 10/18

Attention! Practice will be 5:45-6:45 AM on Saturday! The Lyons Pride meet is this weekend and warm-ups begin at that time!

Please review the Breaststroke drills below from Tuesday
Drill #1: 3 kicks 1 pull (*will now do 2 kicks!)
Drill #2: *underwater pullouts (*for drill: underwater pullout, take 1 stroke, dive back down and do another underwater pullout, repeat) 
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400/200 every 4th lap is non-free
200/100 pull breathe 3-5-7 by 25
4 x 25 sprint cycle

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4 x 75 [25 br drill underwater pullouts / 25 br drill 1 Pull 2 kicks / 25 breast]

4 x 75 fr [rotate 25 fast; last 75 is all fast!]

4 x 75 IM [odds: fly/back/breast; evens: back/breast/free]

4 x 75 fr -- concentrate on your flipturns and long streamlines!

4 x 75 kick w/ fins [25 fr / 25 fly / 25 fr]

4 x 75 swim w/fins fr or your choice ALL OUT FAST!

4 x 75 easy recovery

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2800/2500

Tuesday 10/14

Weekly Focus: Stroke-Breaststroke <---watch this video first!

9/6 x 100 FR dec 1-3 (2nd set of 3 is pull)

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Drill #1: 3 kicks 1 pull
Drill #2: *underwater pullouts (*for drill: underwater pullouts, take 1 stroke, dive back down and do another underwater pullout) 

8/6 x 50 [25 BR drill / 25 FR choice drill] odds-Drill #1; evens-*Drill#2

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4x / 3x:
               100 FR build @1:30 / 1:40 / 1:50
               75 IM no FR @1:20 / 1:30 / 1:45
               50 [25 kick/25 FR] @1:00 / 1:10
               25 *underwater BR pull outs @:30/ :40 / :45

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9/6 x 75 kick rotate fast 25 (2nd set is BR kick)


yards: 3000/2100

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