Masters 5/7/17
Practice today 6-7pm!!
Warm up-
3x150s @ 2:45
50 swim/50drill/50 kick
2x200s @ 3:20 pull, build, breath 3,5 by 25
(850)
Skill set-
6x50s @ 1:00...2 of each stroke
Count strokes each 25, negative split 50 and keep stroke count the same each 25
(300)
Main set:
Do 4Xs:
4 x 25 @ :40 strong, good distance per stroke, odds- start with 10 second wall kick
Evens- start with 10 second vertical kick
2 x 100 @ 1:35 negative split (second 50 faster than the first
2 x 50s @ :50 all out
1 x 100 Easy @ 2:00
Rd 1- free
Rd 2- choice
Rd 3- free with fins
Rd 4- choice
(2000)
Cool down
Saturday 5/6
Masters 5/6/17
Warm up-
400 free
300 IM drill-swim-drill
200 descend by 50 – choice of stroke
(900)
Kick Set: with fins
4 x 100 @ 2:00 Negative Split kick
Easy 100 swim
(500)
Main set-
10 x 50 FR @ :55
swim or pull w/paddles (2 fast , 1 easy)
(500)
12x100s
Rotate fast 50
1-6 free @ 1:35
7-9 IM @ 1:45
10-12 choice @ 1/50
(1200)
100 easy
Warm up-
400 free
300 IM drill-swim-drill
200 descend by 50 – choice of stroke
(900)
Kick Set: with fins
4 x 100 @ 2:00 Negative Split kick
Easy 100 swim
(500)
Main set-
10 x 50 FR @ :55
swim or pull w/paddles (2 fast , 1 easy)
(500)
12x100s
Rotate fast 50
1-6 free @ 1:35
7-9 IM @ 1:45
10-12 choice @ 1/50
(1200)
100 easy
Thursday 5/4/17
Masters 5/4
Warm up-
400 swim
6 x 100s on 1:40 50 drill, 50 build
6 x 50s on :50 descend 1-3, 4-6
(1300)
Kick set-with fins!
1x50 @ 1:10 recovery
3x50s @ :55 fast
1x100 @ 2:15 recovery
3x50s @ :55 fast
1x150 @ 3:20 recovery
(600)
Main set-
6x200s @ 3:00
Two cruise ~75%
Two Negative split 100's
One fast
One easy
(1200)
100 cool down
Warm up-
400 swim
6 x 100s on 1:40 50 drill, 50 build
6 x 50s on :50 descend 1-3, 4-6
(1300)
Kick set-with fins!
1x50 @ 1:10 recovery
3x50s @ :55 fast
1x100 @ 2:15 recovery
3x50s @ :55 fast
1x150 @ 3:20 recovery
(600)
Main set-
6x200s @ 3:00
Two cruise ~75%
Two Negative split 100's
One fast
One easy
(1200)
100 cool down
Tuesday 5/2/17
Tuesday 5/2/17
WARM UP: (800)
300 FR (50 swim / 25 drill)
300 IM (75 each stroke-50 swim / 25 drill)
200 kick with fins
Drill SET: (300) with fins
12x25s @ :35
Odds- right arm only
Evens- left arm only
"This week’s drill is Single Arm Freestyle. While a theoretically simple drill, when done correctly this is one of the most challenging freestyle drills out there. Working on balance, rotation, and a smooth catch and recovery, this drill requires ultimate patience and concentration on the part of the athlete.
To do this drill, drop one arm to your side, using only your opposite arm to pull. Rotating fully with each arm stroke, swimmers will swim as if they were using their dropped arm, rotating from side to side and staying as long and controlled with their stroke as possible. Breathing should only happen to the side with the dropped arm. While more difficult, this forces swimmers to completely rotate and fully engage their core, hips, and legs in their rotation."
https://www.swimmingworldmagazine.com/news/fitter-and-faster-swim-drill-of-the-week-single-arm-freestyle/
MAIN SET: (1950)
8 x 25 @ :30 choice (1st 1/2 length fast)
6 x 50 @ :50 FR swim w/paddles
8 x 25 @ :30 choice (all fast)
6 x 75 @ 1:20 FR pull no paddles
8 x 25 @ :30 choice (2nd 1/2 length fast)
6 x 100 @ 1:35 FR swim w/fins (descend 1-3, 4-6)
100 easy
WARM UP: (800)
300 FR (50 swim / 25 drill)
300 IM (75 each stroke-50 swim / 25 drill)
200 kick with fins
Drill SET: (300) with fins
12x25s @ :35
Odds- right arm only
Evens- left arm only
"This week’s drill is Single Arm Freestyle. While a theoretically simple drill, when done correctly this is one of the most challenging freestyle drills out there. Working on balance, rotation, and a smooth catch and recovery, this drill requires ultimate patience and concentration on the part of the athlete.
To do this drill, drop one arm to your side, using only your opposite arm to pull. Rotating fully with each arm stroke, swimmers will swim as if they were using their dropped arm, rotating from side to side and staying as long and controlled with their stroke as possible. Breathing should only happen to the side with the dropped arm. While more difficult, this forces swimmers to completely rotate and fully engage their core, hips, and legs in their rotation."
https://www.swimmingworldmagazine.com/news/fitter-and-faster-swim-drill-of-the-week-single-arm-freestyle/
MAIN SET: (1950)
8 x 25 @ :30 choice (1st 1/2 length fast)
6 x 50 @ :50 FR swim w/paddles
8 x 25 @ :30 choice (all fast)
6 x 75 @ 1:20 FR pull no paddles
8 x 25 @ :30 choice (2nd 1/2 length fast)
6 x 100 @ 1:35 FR swim w/fins (descend 1-3, 4-6)
100 easy
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