Friday /Saturday Nov. 28th/29th

W/U:

200 swim- choice

2x50kick

2x50 backstroke

2x50 breast

100pull

Drill Set:

4x100m  :20sec

odd: 50 6kick layout/50 swim

even: 25 fingertip/25 fist/50 swim

Main Set:

x2

6x50 :15 sec rest

1and2 DPS

3fast

4and5 DPS

6fast

200m fast  (right after 50's)

1min rest bnetween sets

2x200 pull

200m half back half free

Wed/Thursday

W/U:  200 swim

100pull

150 kick

50scull

Fins:

4/6 x150m  on :15 sec rest

as:  50 fly, 50 kick, 25 breat, 25 swim

Main Set:

4x300m  on :30 sec rest

odd:  pull

even: swim

controlled breathing 1, 3, 5, 7

C/D: 200 swim easy

Check out the videos on Aussie swim star Grant Hackett...

Click on the videos at the top right side of the page for an example on excellent swimming technique. Note the high elbow catch that he demonstrates perfectly. This is what we are trying to accomplish with our band-only swimming drill. When we talk about high elbow catch and tell you not to lead with your elbows or to drop your elbows, this is what we are talking about. Think about this the next time you are swimming freestyle... Take note of how much water he is 'catching' with each stroke.

Sometimes it becomes much more clear when you can see it being demonstrated!

Mon. Nov. 24/Tues. Nov. 25

W.U. 400 SKPD

M.S. 2 x 1000 broken
2 x { 4 x 50 band only on :20R
2 x 100 kick (25 ez/50fast/25 ez) on :20R
3 x 200 desc. 1-3 on :30R (first set swim, second set pull)

100 ez
(Total: 2500m)

Fri. Nov. 21/Sat. Nov. 22

***We are still trying to figure out how to post a video on here, that shows excellent swimming technique underwater. Stay tuned....



W.U. 5 x 100
1. swim 2. kick 3. pull 4. swim 5. back/breast



dr. set:
6 x 100 on :20R
odd: 25 back kick/25 back swim/50 swim
even: 25 FTD/25 fist/50 swim


M.S.
4 x 400
1. swim - build
2. pull
3. 4 x 100 sw desc. 1-4 on :15R
4. 50 free/50 no free (as cooldown)



Total: 2700m

Wed. Nov. 19/Thurs. Nov. 20

Looks like I had the date wrong on the last post for Mon/tues!

W.U. 300 swim - choice
2 x 50 back swim/50 back kick
100 pull

dr. set:
10 x 75 on :20R
odd: 25 FTD/25 fist/25 swim
even: 25 back kick/25 back swim/25 swim

M.S. 1000 broken
2x { 4 x 25 DPS on :10R
4 x 50 desc. 1-4 on :15R
200 pull on 1:00R

cooldown: 100-200 ez

Mon. Nov. 18/Tues. Nov. 19

W.U.
400 swim

dr. set:
8 x 50 on :10R, as 25 drill/25 swim
odd: armpit touch
even: catch-up

8 x 50 IM order on :15R
1. 25 fly/25 back
2. 25 back/25 breast
3. 25 breast/25 free
4. 50 free

M.S.
300 pull/bands on :30R
3 x 100 swim desc. 1-3 on 1:50/2:00/2:15/:20R
200 pull/bands on :30R
2 x 100 swim desc. 1-2 on 1:50/2:00/2:15
100 pull/bands on :30R
100 fast - swim

4 x 50 cooldown
odd: swim, even: kick
(Total: 2600m)

**Sorry we got a bit behind with posting the last 2 workouts, as things were hectic this week - but here they are!

Wed. Nov. 12/Thurs. Nov. 13
W.U. 4 x 150
1. swim
2. pull
3. swim
4. 50 fist/50 swim

k.set: 4 x 50 as 25 back kick/25 swim

dr. set: 4 x 100 on :20R
odd: 50 FTD/50 swim
even: 50 6k layout/50 swim

M.S. 1000 broken
4 x 25 DPS on:10R
4 x 50 as 25 fist/25 swim on :10R
4 x 75 pull on :15R
4 x 100 swim - descend 1-4 on 1:50/2:00/2:15/:20R

2 x100 cooldown (50 back/50 free)
total: 2400m



Fri. Nov. 14/Sat. Nov. 15

W. U. 300 swim, 200 kick, 100 pull

dr. set: 9 x 75 on :15R
1. 25 back kick, 25 back swim, 25 swim choice
2. 50 6k layout, 25 swim
3. pull (on the 9th 75, make it a 100 pull)

M.S.
2 x { 4 x 50 as 25 DPS/25 high turnover on 15R
200 swim - build to fast - on 1:00R

cooldown: 3 x 100 - 50 back/50free

total: 2400m

Mon. Nov.10

W. U.
200 swim, 150 pull, 100 kick, 50 drill

stroke/kick set:
10 x 75 on :15R
odd: IM (either fly, back, breast, OR back, breast, free)
even: no board kick (25 R side, 25 L side, 25 back-streamlined)

M.S.
2 x {
4 x 25 DPS on :30/:40/
2 x 100 swim - build on 1:50/2:00/2:15/:20R
300 pull/bands - ez on 1:00R

100 ez cooldown (total = 2550m)


***Just a reminder that there is no swimming today (Remembrance Day - Nov. 11). You can use the above workout if you are going on your own.

Fri. Nov. 7/Sat. Nov. 8

W.U. 300 swim, 100 drill (FTD & SA)
4 x 50 kick
200 pull

stroke set:
4 x 150 on :20R
as: 50 back or breast
50 free swim
50 fly (full stroke or single arm)

M.S.
800 broken:
as: 300 pull/bands on:30R
2 x 100 kick (25 breast/50 free/25 fly)
4 x 75 as 25 distance per stroke/25 high turn-over/25 optimum stroke count) on :15R

200 ez cooldown (total: 2400m)

Wed. Nov.5/Thur. Nov. 6

W.U. 200 swim
2 x 50 kick
200 pull
200 swim (50 back, 50 fr, 50 breast, 50 fr)

Drill sets:
4-6 x Streamlined push-offs

4 x 75 as 50 drill/25 swim on :15R (drill = 6 k layout)

4 x 50 drill - 6 strokes front, 6 strokes back (modified corkscrew) on :10R

3 x 150 on :15R
as: 50 kickboard touch, 50 swim, 50 kickboard touch

M.S.
4 x 50 swim - build on 1:00/1:10/1:20
200 pull - ez on :30R
2 x 100 swim - negative split on 1:50/2:00/2:15/

2 x 75 cooldown (50 back or breast, 25 free)

***This workout was a technique-based workout and mainly focused on drills and skills

Mon. Nov. 3/Tues. Nov. 4

W. U. 400/600 SKPD
drill = choice

M.S. 3 x 500
1. pull/bands (paddles optional), ez on :30R
2. 5 x 100 swim desc. 1-5, on 1:50/2:00/2:15/or :20R
3. swim, easy pace - controlled breathing, 3, 5, 3, 7 or 3, 5, 3, 5


Bands: 4 x 50 band only swim on :15R

200 ez
(total = 2400m)

**By the way, excellent job to all those who participated in the time trial! We are seeing some fast swimming already and it is only the first one!