thursday 12/8

Masters 12/8

Warm up:

500/300 swim

200/100 IM drill

8x25s @ :30 sprint cycle 1-4 free, 5-8 choice

(900/700)

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Here is a great article about hand entry. We like to see them go in fingertips first!

https://www.usms.org/articles/articledisplay.php?aid=3294

Main set:

3/2Xs-

1 x 200 free alternate 25 swim/25 drill, focusing on technique @ 3:20/3:50

3 x 100 free @ 1:30/1:50 descend 1-3

4 x 50 

Rd 1&3 kick...25 easy 25 hard @ 1:10

Rd 2 pull @ 1:00

2 x 25 underwater dolphin kick or pull outs

(2250/1500)

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50 Easy

Total 3200/2150

tuesday 12/6

Masters 12/6

Warm up-

300 swim

8/4x50s pull @ 1:00

Breathing 3,5 by 25s

8/4x25s @ :30 sprint cycle 

(900/700)

Stroke efficiency work-

https://m.youtube.com/watch?v=dnT0G402cJw

8/4x50s @ 1:00

Count your strokes on be 1st 50. Hold stroke count for all 50s, descend time 1-4, 5-8.

(400/200)

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Main set-

9/6 x 200 @ 3:40/4:00

MDPS= maximum distance per stroke

 

​50 FL (fast) / 100 BK (MDPS) / 50 BR (kick)

​50 BK (fast) / 100 BR (MDPS) / 50 FR (kick)

​50 BR (fast) / 100 FR (MDPS) / 50 FL (kick)

(1800/1200)

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Cool down

saturday 12/3

Saturday 12/3

Warm up:

3x200s @ 3:30 free w/4 dolphin kicks off the walls

3x100s @ 1:40 descend 1-3

3x50s @ 1:00 drill

(1050)

Drill set:

4x50s fly drill/swim @ 1:00  1 Pull 4 kick

4x50s back drill/swim @ 1:00 3 Pull 6 Kick

4x50s breast drill/swim @ 1:00 1 Pull 2 Kick

(600)

Main set:

6/3Xs-

2x75 @ 1:15 

2x50 

#1 all out 

#2 easy

(1500/750)

50 easy

Total- 3200/2400

thursday 12/1

Thursday 12/1

Warm up-

600/400 every 4th 25 work on inner elbow extension (see video)

https://m.youtube.com/watch?v=K5SVBZuvaOM&feature=youtu.be

400/300 pull breathing 3,5 by 25

6x50s drill/swim free @ 1:00

Drill= closed fist, focus on early vertical forearm!

https://m.swimoutlet.com/guides/how-to-swim-with-an-early-vertical-forearm

https://m.youtube.com/watch?v=6C3__jSOtMg

(1300/1000)

Main set-

3/2Xs thru:

3x100 IMs @ 1:50/2:00

1x200 free @ 3:00/3:40

8/4x50s @ :50 sprint cycle by 50s

25 fast/25 easy

25 easy/25 fast

All easy

All fast

Repeat

(1900/1200)

Total-3200/2200