Flippers

This 13th week is short due to the holiday, but most of the group is in great shape right now. Dryland training has been awesome since we added the equipment like stretch cords, med balls and jump ropes.
Dryland days have always been M/W/F/S. Reminder: Heart Rates Zone1

Time to get tough, I.M. Tough! This week is another short one due to the holiday, but we’ll make the most of it with lots of transitions, IM turns and mixed training. Be ready for whatever is thrown at you! Week #10:
Monday, 10/31/11
Halloween - Small group, mixed bag of fun sets, relays etc…
Tuesday, 11/1/11
1x400 Free on 6:00 Z1
4x100 IM kick on 1:50 Z1
2x 3x100 Free on 1:20-1:15-1:10 Z3
2x200 IM on 3:05 desc 1-2
2x50 Fly kick on 1:00 hold :45’s
4x75 fins and paddles on 1:15 Z1
8x25 uw fins no air on :40 Z1
5x200 Fast Hold zones 3 paces, intervals. Tough set Z3
4x200 Free w/ snorkel and paddles- finish the stroke on 3:00Z1
4x50 Dive Timed, All Out. Think about 100 splits Z4
1x300 easy
Wednesday, 11/2/11
300 swim, 300kick,300IM drill Z1
3x400 Back/Back-Free/Back-Fly on 5:40 Z1
8x100 Fly w/ fins Odds -4kick/1Pull Evens- Build Z1
Turns practice
1x2400 as 3x(200frK snork+400IM+200BkK)
Dives practice
Thursday, 11/3/11
400-300-200-100 Meet warm Up Z1
4x100 Bk Kick Rest:10 (25with buoy,50Regular/25with buoy) Z1
4x50 Back on 1:10 (Racing start, 15yd all out, 35 easy) Z5
4x100 Breast Kick Rest:10 (25with buoy,50Regular/25with buoy)Z1
4x50 Breast on 1:10 (Racing start, 15yd Flutter Breast Fast, 35yd easy) Z5
15x50 on :50 5x(Fl-Bk, Bk-Br, Br-Fr) Z1
4x25 dive sprint, walk back (Relay Exchange work) Z5
1x400 Free – max dps Z1
2x 1x50 For time hold 2nd 50 of 100 pace Z5
1x100 easy Z1
5x200 IM on 3:10 Z1
Friday, 11/4/11
1x600 Bk-Br-Fr x 200 Z1
4x100 IM order S-K-D-S R:10 Z1
1x400 kick with snorkel Z1
4x200 Fr/Fly, Fr/Bk, Fr/Br, Fr Z3
4x50 Easy on 1:00 Z1
12x100 R:15 Fr,Fly,Fr,Bk,Fr,Br,Fr,IM,Fr,IM,Prime,Prime. Z3
4x50 Easy on 1:00 Z1
16x50 with fins on :45 25 headup kick with streamline arms, 25 sprint finish Z3
4x50 goofing
Saturday 11/5/11
800 Free+200 IM kick+1x600 Free drill progression+1X200 IM kick Z1
10x200 IM on 2x(3:10,3:05,3:00,2:55,2:50) Z2
Great swimmers will: work on efficiency, distance of underwater kick-outs, making the intervals. I will help bring the greatness out!
1x300 easy Z1
4x200 Primary stroke on :15 rest interval Z3
1x300 easy Z1
8x50 all out mix-up strokes Z4
1x400 kick Z1

Week #6. This time of the season you begin to see repeating themes for each day of the week. Mon: Lots of Zone 1 and little Zone 2 to get going, Tues: Similar, but with a tough Z3 set, Wed: long, long sets, Thur: Sprints!, Friday: Back to Back Z3 or Z4 sets…ouch!, Sat: a mixed bag…some racing for sure!
Monday, 10/3/11
600 as 50 drill/50 choice swim
2x 6x50 Back technique (1:00)
3x100 IM K/P/K/P x 25 (2:00)
4x 1x50 (:50)
1x100 (1:40)
1x200 (3:20)
4 rounds, 1 of each stroke
1x100 for time, any stroke or IM
1x200 easy
12x75 “Run Arounds” – dive, kick underwater 10 yds, swim to wall repeat for 75yds. Odds on 1:05 Evens on 1:15 (get out at block end and run around the block into a dive)
12x25 short dog/long dog drill (:40)
Tuesday, 10/4/11
10 minutes choice swim
12x50 IM order K-D/D-S (1:00)
8x25 Partner pushing Backstroke
*TALK “Energy Zones Review” Q&A
14x50 Back on :50 All Out—Zone 3
1x200 IM drill
*30 minute session with Physical Therapist talking to team about all the shoulder Injury Prevention exercises we do.
1x300 swim
10x75 Kick strong effort (1:15)
100 easy
Wednesday, 10/5/11
10 minutes choice swim
2x (100Br on 1:45+50kick on :50+100Back on 1:30+ 50Fly on :50)
Look at TAGS Time Standards
3x 5x100 IM on 1:30 from mid-pool to work on transition turns
1x200 IM on 3:15 (add 1x200 per round, descend the last 3)
1x800 IM kick
8x50 Build a Stroke Breaststroke drills
Thursday, 10/6/11
400-300-200-100
40x25 w/ fins 10 of each: 2x ( R arm / L arm / underH20 / Technique / Fast) :30-:30-:40-:20-:30
1x 10x25 Kick :45 10yds easy, 15 yds all out!!
1x400 Free kick
10x25 Pull (:45) 10ez/15F
1x400 Pull DPS (small paddles)
8x100 Free on 1:20 descend 1-4, 5-8
2x400 Free 1st one: wear Right hand paddle and Left fin, 2nd one: wear Left paddle and Right fin
Friday, 10/7/11
1x800 MI S-K-D-S x 50
8x50 Kick Swim w/ snorkel (1:00)
Chase 50’s: 4 swimmers per lane ~10x50 All Out on ~ 1:10,
After the turn you always get chased by a swimmer waiting at the wall..
1x 8x25 fish kick with fins- big undulation (:35)
8x25 fish kick fast! No air (:40)
7x150 on 2:30 50 fly/50bk/50free Race every other turn (10 yards out)
1x200 easy
Chase 50’s ~7x50’s (~1:10)
4x200 IM kick on 3:40
Saturday, 10/8/11
12 minutes choice
8x50 K/S with snorkel
8x25 E/F on :30
1x200 easy
*Test Set- 3x300 Free Best Effort on 5:00. Record times and splits, publish averages
1x200 Backstroke
6x100 kick 50no free/50 free (1:50)
Relays, partner pulling