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