9/29 Monday 5:00 + Warm Up: DYNAMIC : 200 Free 4x (75 Back 3.5.7 @ 1:10 + 25 Underwater Breast to Black Line then up) 4 x 50 Build Kick Drill 3 x 50 Descend! @ :45 Rest :30 2 x 50 Golf Score Descend @ 1:00 Repeat 3x (Free/Back/Breast) Set 1 1 x 400 – 4:40 E1 (5:00 Back / 300 is Breast) 4 x 100 – 1:20 E1 (1:20 Back / 1:30 Breast) 4 x 25 Evolution - @ :45 3x (Round 1 = Free, 2 is Back or breast (Change intl or distance), 3 is Free Set 2: Kick 2 x 50 Fly / 50 Back @ 1:20 Descend 2:00 Kick for distance @ 3:00 2 x 50 bck / 50 Brst @ 1:30 Descend 1:55 Kick for distance 2 x 50 Brst / 50 Free @ 1:30 Descend 1:50 Kick for distance 2 x 50 Free / 50 Fly@ 1:20 Descend 1:45 Kick for distance Cool Down 9/29 Tuesday IM / STK Warm Up: DYNAMIC 10 x 100's @ 1:30 How to do it: 1) Start a set of 100s in which your goal is to take 1 stroke less on each 25. 2) Hold time but drop stroke (first 5 are snk) 3) On each length, take one less stroke.... or at least try to. Set 1: 3rd 50 in your 200 5 x 100 Freestyle @ 1:15 rd 1 / BK rd 2 @ 1:20 / IM rd 3 1:20 / Free @ 1:15 rd 4 4 x 50 on 1:00 holding 3rd 50 of your goal 200 Stroke Pace (IM Change) 200 Smooth Repeat 4x Set 2: Drop Set 4 rounds 75 Pull ( Out and 10 Push Ups ) + 25 Sprint … 1st half under (Breastroke is underwater swim) @ 2:00 50: 25 Kick Pick Up Buoy with 10 Squats and 25 Pull @ 2:00 Cool Down 9/30 Wednesday 3:00 + Warm Up: DYNAMIC + 600 REV IM (K/D/S x 50) Drill: Backstroke – Handspeed 8 x (25 Back Drill and 50 Shotgun) 6 o’clock, 9 o’clock, 11 o’clock… Sit and spin (8)… Settle down and keep up speed Set 1: Mid D Stroke & FR 1 x 100 FR / 1 x 100 IM / 1 x 100 / 1 x 100k Same interval but drop each round 12 Total / 3 rounds Set 2: Mid D Stroke & FR 5:00 Free (y) – 450yd E1 2:15 BR/BK/FLY (x) – 175 bk / 150 br or fly yd E1 1:15 Kick (y) – 75 yd E1 (under :55) 4 x 25 @ :45 (z) – 450yd E1 50 Rest @ 1:30 (BR Opposite Free) 3 Rounds Set 2: Mid D Stroke & FR 4x 50: 12.5 Fast kick inline (snk) + 25 Solid + 12.5 Fast Kick inline 75: BR Low 25: Underwater Build Speed Cool Down 10:00 Whistle 10/1 Thursday Kick and Circuit Work Warm Up: 200 EZ 8 x 75 @ 1:15 Back or Breast How to do it: 1) Start a set of 100s in which your goal is to take 1 stroke less on each 25. 2) Hold time but drop stroke (first 5 are snk) 3) On each length, take one less stroke.... or at least try to. Drill Butterfly / Breastroke Rhythm drill 8 x 50 Down – 25: 2R + 2 LR then 2 Full Back – Underwater fly and then into full @ 1:00 Circuits: Groups of 4 (8:00 min) Lane 1 1:00 VASA 75 Fast Fly 25 YD Roller 25 Tricep Extension Lane 2 2 Rounds 4 x 100’s Kick on 1:45 Lane 3 600 Pull Lane 4 16 x 25 Parachute (4 of each @ :30) Lane 5 Easy 8 Lane 6 100 Free Side by Side + TRX Plank x 4 Cool Down Accordian 100’s and underwaters 10/2 Friday Strong Stroke Set Warm Up: 1200 Meet Warm UP Set 1: 75 – K/D/s 50 – Golf Stroke 25 – Fast Kick @ :30 8x (2 of each stroke / drop the 50 each time in golf) Set 2: 9 x 200’s @ 3:30 (All best Average) 3 x 200 Stroke Realignment: 8 x 25 Back / Fly (Dolphin Kick add up: 6.7.8.9 and repeat 25) @ :40 3 x 200 I.M Realignment: 8 x 25 Back / Fly (Dolphin Kick add up: 6.7.8.9 and repeat 25) @ :40v 3 x 200 Free Realignment: 8 x 25 Back / Fly (Dolphin Kick add up: 6.7.8.9 and repeat 25) @ :40 Set 3 Recovery set 300 Free @ 4:00 200 Kick @ 3:30 4 x 50 Hypoxic 2-3 x Cool Down 10/3 Warm Up: Drill Set 1: Set 2: Set 3: 12 x 50’s Hold but Alternate 1:10 / 1:05 / 1:00 / :55 45 sec rest (25 easy) 4x 1x Fr 1x IM 1x K Saturday
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