Fall 2014 week 1 & 2

Warm up:

400/300 long build

Drill:

6/4 x 50 drill (take turns picking drills) 1:00/1:10

6/4 x 50 as 25 drill/25stroke count 1:00/1:10

6/4 x 50 descend stroke count 1:00/1:10

6/4 x 50 hold low stroke count, descend speed 1:00/1:10

Main:

10/8/6 x 100 build

-start off with strong technique

-last 25 fast

-moderately tight pace time

Warm down:

10/8/6 x 50 as 25 non-fr

Monday :

Monday

w/u: 200m easy freestyle

2 x (6 x 50m on 1:00/1:10 as:

    • breath every 3/2/3/2
    • breath to the right only
    • breath to the left only
    • every 3 strokes breathing
    • every 5 strokes breathing
  • every 7 strokes breathing)

Main:

3/4 x 200m Desc on 20 sec rest

100 Moderate on 20 sec rest

2/3 x 300m Desc on 30 sec rest

100 Moderate

Take 1 min rest

C/D : 6 x 75 (50 free, 25 back) on 20 sec rest

Monday:

W/U

100m swim

100m drill swim(one arm drill)

4 x50m descending 15sec rest

2/3 x Main:

4 x 50m as 25 drill(sidekick, 6/3/6) 25 swim (count strokes)

Take 1 min rest

4 x 50m on 1:10/1:15

Count strokes for 50, try to get lower each time

Take 1 min rest

4 x 50m on : 1:15/1:20

Hold lowest stroke count and desc time each 50

Take 1 min rest

4 x 100m tight pace time

(~10sec rest) hold speed for all 4

C/D : 6 x 75 (50 free, 25 back) on 20 sec rest

Sunday, Oct 4th

Benchmark Sunday

1/2/3 x (W/u: 200sw DPS R:15

3 x 100 (50DPSd/50kick) R:15)

Main:

50m on 1:00

Descend from 59 until fail

Ex: 59secswim/1sec R

58secswim/2secR

57secswim/3sec...

c/d

3/4/5/6(75m 50 non free/25 free)

GROUP 1

6:15pm

W/U:

300 (swim/kick by 100/50)

400 pull (3/5 breathing pattern by 100)

Build:

16×25 w/ :10 rest (1 fast/1 easy)

4×125 w/ :30 rest (25 sprint/100 smooth)

Main:

4×75 pull w/15 rest (all strong)

300 swim with smooth, perfect technique

C/D: 100 choice cool-down

GROUP 2

7:15pm – getting ready for swim meet

w/u:

300 (swim/kick by 100/50)

400 pull (3/5 breathing pattern by 100)

Build:

16×25 @ :50/40/30 (1 fast/1 easy)

8×125 @ 2:40/2:30/2:20 (25 sprint/100 smooth)

8×75 pull @ 1:25/1:15/1:05 (all strong)

Main:

8×25 @ :60 (dive in, sprint for half of the pool, swim easy to the wall)

400 swim with smooth, perfect technique

C/D: 200 choice cool-down

Thursday, Oct 2nd

Grp 1 6:15pm

400 (150 swim/50 kick, repeat)

200 swim (3/5/3/5 breathing pattern by 50)

100 kick (50 easy/50 FAST)

2×300 swim w/ :45 rest (build to FAST)

50 easy/recovery kick w/:30 rest

2×200 swim w/ :30 rest (build to FAST!)

50 easy/recovery kick w/:30 rest

3×100 swim w/ :20 rest (build to FAST!)

300 cool-down (50 non-free/100 free, repeat)

Grp 2 : 7:15pm

w/U

500 (200 swim/50 kick, repeat)

Build:

300 swim (3/5/3 breathing pattern by 100)

100 kick (50 easy/50 FAST)

Main:

2×300 swim @ 5:45/6:00/6:15 (build to FAST)

50 easy/recovery kick w/:30 rest

3×200 swim @ 3:50/4:05/4:15 (build to FAST!)

50 easy/recovery kick w/ :30 rest

4×100 swim @ 1:55/2:00/2:10 (build to FAST!)

50 easy/recovery kick w/ :30 rest

6×50 @ :55/1:00/1:05 (all strong effort)

50 easy/recovery kick w/ :30 rest

300 cool-down (50 non-free/100 free, repeat)

*3300 total*

IM Format

200 swim/100 kick

4/8×50 @ :50 (IM format)

4×100 pull @ 1:40/1:50/2:00 (all strong)

4×50 @ :45/50/60 (25 Tarzan drill/25 swim)

4×150 pull @ 2:10/2:20/2:30/2:40/3:00 (all strong)

6×50 @ :40/50/60 swim (25 FAST!/25 easy)

3×200 pull 2:50/3:10/3:50 (all strong)

6×50 @ :60 swim (all from a dive, FAST!)

1/2/3 100 IM

300 cool-down (50 kick/100 swim)