February 19 – Week 3

 

Warm Up

300 L3

6×50 (choice drill,s) 10” RI

4×50 L5 15”RI

        Concentrating on consistent stroke count

Main Set

3×50 L7 20”RI  (G2=4×50 G3=5×50)

        Try to maintain good technique with the speed

3×100 L5 15”RI  (G2=4×100 G3=5×100)

•  
  • Pick 3 techniques and concentrate on 1 for each 100 (balance, rotation, front quadrant, extension, power phase, exhaling completely under water, tempo, etc)

3×150 L5 15”RI  (G2=4×150 G3=5×150)

•  
  • Breathing every 3 strokes or if that is normal, every 3 on the odd laps and every 5 on the even laps

3×200 15”RI  (G2=4×200 G3=5×200)

        Decend (the time for each 200 gets faster by 3-4 seconds)

Warm down

200 perfect

Totals: G1=2500 G2=3000 G3=3500

 

 

February 21 – Week 3

Warm Up

300 L3  (G2=400 G3=500)

3×100 (CU,s,CU,s) 10” RI

2×50 L5 15”RI

        Concentrating on accelerating the hand through the pull

Main Set

2×400 L4 15’RI (G2 & G3 3×400)

•  
  • 1-focus on balance (feel like you are pressing your chest down, swimming downhill, also try to engage your core muscles pulling your navel in)
  • 2-focus on extension in front, feel the reach in your armpit, as you are on your side

(G2 & G3 do 3×400 working on rotation from the hips; body goes as a unit, no bend in the waist)

2×400 L5 20”RI  (G3=3×400)

        Focus on pace, use TT if you have one

Warm down

200 perfect

Totals: G1=2500 G2=3000 G3=3500

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