next week's workouts...

Both coaches will be away from June 3rd to June 7th, so the AM wed/fri/mon practices and the PM thurs/sat practices will be unsupervised. The workouts will be posted here and we will have someone post the workouts up on the board as well. If you are racing on the weekend, good luck! and have a good taper...

Monday/Tuesday June 1st/2nd

300swim
200kick 50kick/50swim
100pull

drill set:
4x25 DPS/catchup :10
4x50 25 6kick layout/25swim :10

Main Set:
400swim neg split :30sec
2x100 pull :15 sec

2x100 swim-neg split :15 sec
400pull :30sec

200swim neg split :20 sec
2x100pull :15 sec

C/D:
200 swim 50free/50no free

Wed/Thurs, June 3/4:
W/U:
5x100
swim, kick, pull, swim, 50fist/50swim

Stroke Set:
4x (4x50) :15 sec

1. first 4
odd=25fly(or one arm drill)/25back
even=25breast/25free
2. second 4
25 back kick/25 swim
3. third 4
25 DPS(distance per stroke)/25 fast
4. fourth 4
swim 1-4 descend

Main Set:

300pull :30sec rest
3x100 :15 sec swim descend

1minute

200 pull
2x100 :15sec decend

100-200 choice cooldown

Friday/Saturday:
W/U:
200swim
150pull
100kick
100swim

drill set:
8x75 :15sec
odd: 25 fingertip/25fist/25swim
even: 50 catchup(dps)/25swim

note: with catchup/dps swimming you don't have to to do the full ctachup, ensure you are not kicking too hard to make your stroke seem longer, start your next stroke when you feel you have lost your momentum or your body position is sinking.

main set:
200 swim neg split :30sec
8x25 :10sec
odd=distance per stroke, even =fast

200swim neg split :30 sec
4x50 :15sec
25fast/25 dps

200pull: 30 sec
2x100 neg split :15 sec

200 50free/50no free

Monday, june 8th/Tuesday:

300swim
100kick
200pull
50fingertip/50swim
4x25 dps :10sec

main set:

take about a minute rest between each set of 50's, recover with easy 50 swim

1. 4x50 odd fast/even easy :20 sec rest

50easy recovery swim

2. 4x50 descend 1-4 :15 sec rest

50easy recovery swim

3. 4x50 hold fast pace :10sec rest

50easy recovery swim

4. 4x50 hold fast pace :5 sec rest

50 easy recovery swim

5. 4x50 pull build :15sec rest

50 easy

cool down:
200 as: 50free/50no free

mon/tues may25th/26th

wu:
200swim
2x50kick
100pull
200swim

Fins:
4x150 :15sec
50fly, 50free, 50kick

Main Set:
2x600m broken

100pull :20 sec
2x50 build :15 sec
200 pull:30 sec
4x50m 25 fast/25easy :15 sec

100 easy cooldown

Friday/Saturday

wu:
5x100m
swim, kick, pull, swim, fist

stroke set:
4x (4x75m) 15 sec rest

1. IM
2.swim 25 DPS/25 Fast/25 DPS
3.200 pull
4. swim descend

Main Set:
3x 200m :20sec rest

1. 50kicklayout/50 swim
2. 200pull
3. 200 swim neg split

c/d:
200 swim easy

wed/thurs

wu:
200 swim
200kick 50/50
200pull

Drill Set:
4x100 :15 sec
odd=one arm
even= 6 kick layout

Stroke set:
2x 4x50m 1. fly 2. back 3. breast 4. free

Main Set:
1000 broken
4x25m DPS :10 sec
4x50 descend : 15sec
4x75 pull :15 sec
4x100 descend :20 sec

CD; 100-200 easy

Mon. May 18/Tues. May 19

W.U. 5 x 100 on :15R
1. swim 2. kick 3. pull 4. swim 5. FTD

stroke set:
8 x 75 on :15R
odd: 25 DPS/25 fast/25 DPS
even: 25 fly/25 back/25 free

M.S. (Pyramid)
4 x 25 on :10R (odd: DPS, even: fast)
2 x 50 (25 DPS/25 fast) on :15R
100 as 25 DPS/25 fast on :20R
3 x 100 pull (descend 1-3) on :20R

*1 min rest

3 x 100 swim (descend 1-3) on :20R
100 pull on :20R
2 x 50 (25 DPS/25 fast) on :15R
4 x 25 fast on :15R

100-200 ez
(Total: 2500m)

Fri. May 15/Sat. May 16

W.U. 300 swim
200 pull
100 kick
100 drill (SA/kickboard touch)
4 x 25 mini-max (*minimum # strokes/maximum speed!)

M.S. (endurance set)
3 x 400 descend 1-3 on :30R (*option to do all pull)
2 x 200 strong on :30R

200 ez
(Total: 2600m)

Wed. May 13/Thur. May 14

W.U. 200 swim, 200 pull, 200 as 50k/50swim

dr.set: 8 x 50 on :10R
odd: kick
even: fist/swim

M.S.
4 x 100 strong on :15R
:30R
3 x 100 strong on :15R
:30R
2 x 100 strong on :15R
:30R
1 x 100 strong
:30R
400 strong

100-200 ez cooldown
(total: 2600m)

Sorry, we got waaay behind!

Mon. May 11/Tues. May 12

W.U. 400 SKPD

M.S. 2 x 1000 broken
as: 4 x 50 drill on :15R (FTD/6k layout)
2 x 100 kick (25 ez/50 fast/25 ez)
3 x 200 descend 1-3 on :30R (1st set swim; option to do 2nd set pull)

200 ez (every 3rd length is back/breast)

Total: 2600m