Davis Aquatic Masters: July Workoutscoached by Michael Collins
Tue. July 1 Distance
SURPRISE!
Wed. July 2 Stroke/IM
Swim - 4ae/3ir x 100 IM Reverse Order @ 1st swim + :20 Descend
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Kick - 4a/3ei/2r x 100 Free @ 1st swim + :15 Front-Side-Other side-Back (by 25's) Descend
Swim - 4ae/3ir x 100 Free @ 1st swim + :20 #1 - Kick/Drill - 2 x (25 underwater kick/ 25 LADP) #2 - Form - DPS (Distance Per Stroke) #3 - Build - AAAA (Always Accentuate Arm Acceleration) #4 - Fast
Swim - 4ae/3ir x 100 IM @ :10 RI Steady even pace
Main Set - Two Options: Option #1: Swim - 4ae/3ir x 100 Choice @ 2:00 RI FASTEST POSSIBLE AVERAGE!
Option #2: Pull - 4 x 250a/200e/150i/100r Free w/ paddles @ :30 RI #1-3: Breath every 5th stroke #4: FAST! No breathing pattern required.
Warmdown: Swim - 1 x 400a/350e/300i/200r Smooth Free
Total Distance Option #1 Option #2 a = advanced = 2,800 3,400 e = experienced = i = intermediate = r = rookie =
Thu. July 3 Sprint/Fins
Swim - 1 x 400ae/300ir Free Every 3rd lenght Back Swim
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Swim - 2 x (4ae/3ir x 100 Free + 3aei/2r x 100 Non-Free) Fins Optional Interval = 1st swim + :25. Descend each set by 2-3 seconds each swim. Set goals for each swim. Improve your stroke as you get faster by: Breathing less on Free and Fly Faster stroke cycles while maintaining stroke length Quicker kick Modify goals 2nd set if you were much faster or slower.
Swim - 18 x 25 @ :40 Odd's - EZ Free Even's - Fast Fly (3 times) Fast Back (3 times) Fast Breast (3 times)
Total Distance a = advanced = 2,650 e = experienced = 2,650 i = intermediate = 2,250 r = rookie = 1,950
Fri. July 4 Holiday Workout
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Swim - 1 x 600ae/500i/400r Every 3rd length non-free stroke drill in IM order.
Swim - 16/12 x 50; 4/3 each in IM order, descend on :20 RI. *Take an extra :30 before the last repeat in each stroke Swim the last fifty at the fastest pace possible. *It is very important that swimmers get the swim times, Especially the last repeat in each stroke. *Remember the fastest time in each stroke.
4 x 200 IM's Relays. *Arrange lanes into teams of four; teams do not have to be well matched because they will be handicapped. *Teams will determine the stroke each swimmer will swim; swimmers must swim the same stroke in each repeat of this set. *Add total time of the fastest repeats from the previous set of the stroke each swimmer will swim in this 200 IM. This number will be that team's handicapped time. *The coach will count back from about 10 seconds greater than the highest haandicapped time and count down to the lowest handicapped time. When a team's handicapped time is called, the first swimmer from that team will start (normal IM order is OK). Ideally, a close race will result! *Eliminate last place team or two last place teams in each heat, depending upon time available. *Winning team receives great praise!!
Total Distance a = advanced = 2,200 e = experienced = 2,100 i = intermediate = 1,950 r = rookies = 1,700
Sat. July 5 Intensive
Drill - 8ae/6ir x 75 Free @ :15 RI 25 Fists/25 Catch up/25 Normal
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Swim - 1 x 200a/150e/100ir Back
Main Set: Two Options: Option #1 - Distance Free & Fly Swim - 3 x 800a/700e/600i/500r Free @ 1:00 RI #1 - Every 4th lenght Fly #2 - Every 4th 50 Fly #3 - Every 4th 100 Fly
Option #2 - Backstroke Conditioning Swim - 4 x 400a/300ei/200r Back @ 1:00 RI #1 - Straight - Good Technique, Long Stroke #2 - 2 x 200a/150ei/100r Negative Split @ :20 RI #3 - 4 x 100a/75ei/50r Even Pace @ :15 RI #4 - 8ar/6ei x 50aei/25r Sprint @ :10 RI
All Groups: 8a/6ei/4r x [75 Moderate(:10 RI) + 25 Sprint] @ :30 RI Odd's - Kick Even's - Swim
Total Distance Option #1 Option #2 a = advanced = 4,400 3,600 e = experienced = 3,850 2,950 i = intermediate = 3,250 2,650 r = rookie = 2,650 1,950
Sun. July 6 Technique - Backstroke Emphasis
Drill - 16ae/12i/8r x 50 "worst/best" Back @ :15 RI 25 bad technique - 25 correct errors Poor streamline pushoffs on all 1st set of 4ae/3i/2r - Head too high, hips too low 2nd set - Wide arm recovery w/flat shoulders 3rd set - Straight arm pull 4th set - Arm motion stops at side. Kick is erratic.
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Swim w/ Zoomers-4x(4ae/3ir x 50 @ :20 RI + 200ae/150ir) Odd cycles Free; Even cycles Back 50's - Steady Even pace. Hold pace of fast 200's 1:00 rest before 200's 200/150's - Fast! @ 1:00 RI
Swim - 1 x 100 Choice Easy
Total Distance a = advanced = 2,900 e = experienced = 2,900 i = intermediate = 2,200 r = rookie = 1,900
Mon. July 7 Stroke/IM
Drill - 5a/4ei/3r x 150 Free @ :15 RI 100 Full Catch-up/ 50 Form Build Keep fingers pointed toward bottom of the pool through pull pattern. SNAP the little finger out at stroke finish. (like pulling your hand out of a pocket)
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Swim - 4 x (4a/3eir x 50 + 200ae/150i/100r IM) :15 RI after each 50; :45 RI after each IM 50's - Good Form, Descend to fast IM split IM's - Descending; Add fast stroke each set 1st set - 50's Free; Good effort on Free in IM 2nd set - 50's Breast; Good effort on Breast/Free in IM 3rd set - 50's Back; Good effort on Back/Breast/Free in IM 4th set - 50's Fly; FAST IM !!!
Swim - 2ae/1ir x (5ai/4er x 50 @ :05 RI) Very tight interval! ae - 1st set Non-Free Specialty; 2nd set Free; 1:00 rest between ir - Free
Total Distance a = advanced = 3,250 e = experienced = 2,850 i = intermediate = 2,350 r = rookie = 1,850
Tue. July 8 Distance
Swim - 4 x 150 @ :15 RI 100 Free + 25 Choice kick + 25 Non-Free Swim
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Swim/Pull - ae - 400+600+800+600+400 = 2,800 e - 300+500+700+500+300 = 2,300 i - 200+400+600+400+200 = 1,800 r - 100+300+500+300+100 = 1,300 Rest Interval :40 :60 1:20 :60 :40 May pull on way down the ladder. Set goal pace per 100. Add :10 to goal pace for interval Way to swim it: SSSS STRONG SMOOTH STEADY SMART Tips to think about: BACKSCULL w/ hands into flip turns DRIVE off all walls STREAMLINE COUNT strokes occasionally (every 4th length or so) ACCELERATE hip rotation to go faster RELAXED bilateral breathing
Total Distance a = advanced = 3,800 e = experienced = 3,300 i = intermediate = 2,700 r = rookie = 2,100
Wed. July 9 Stroke/IM
Kick/Swim - 4aei/3r x 100 @ :10 RI Alternate Free & Non-Free by 25's
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Kick - 3 x 150ae/100ir Choice (broken) Boards Optional ae: 4 x 25 Moderate build @ 10 RI + 50 Fast @ :20 RI ir: 4 x 25 Do each round in a different stroke.
Swim - 6 x (75aei/50r Non-Free (:10 RI)+ 50 Free) @ :20 RI IM order on non-Free swims Non-Free: Good form Free: Good effort Repeat cycle swimming Non-Free faster
Swim - 3 x 200aei/100r Non-Free Specialty @ :30 RI Descend times by :10 each repeat. #1 - Easy form. Work on DPS (Distance Per Stroke) #2 - FAST! Holld good form. #3 - FASTER!
Swim - 1 x 100 Choice EZ
Swim - 1 x 100 Butterfly Timed.
Pull - 4a/2eir x 125ae/100ir Free w/ paddles @ :05 RI Go on tightest interval possible.
Total Distance a = advanced = 3,200 e = experienced = 2,950 i = intermediate = 2,650 r = rookie = 2,000
Thu. July 10 Sprint/Fins
Swim - 3ae/2ir x 200 @ :20 RI 125 Free + 75 Back or Breast
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Swim - 1 x 350ae/250i/200r Alternate EZ Free & Fast Specialty ae: 4-1-3-1-2-1-1-1 i: 1-3-1-2-1-1-1 Start w/ fast r: 3-1-2-1-1
Swim - 2 x (4 x 25 @ :15 RI) #1: 1/2 Kick underwater + 1/2 swim #2: 1/2 Sprint + 1/2 EZ #3: Build #4: FAST
Main Set: All groups start together Swim - 10 x 2:30 Interval Choice of stroke & distance Pick a distance to give between :50-1:10 rest #3, 6, & 9 are EZ! Examples: a: 150's Free or 125 Stroke e: 125's Free or 100 Stroke i: 100's Free or 75 Stroke r: 75's Free or 50 Stroke
Cool Down - 1 x 200 Alternating Back & Breast by 50's
Total Distance a = advanced = 1,550 + Main set e = experienced = 1,550 + Main set i = intermediate = 1,150 + Main set r = rookie = 1,000 + Main set
Fri. July 11 Middle Distance
Swim - 3 x 250ae/200i/150r @ :20 RI First 4ae/3i/2r lengths Back or Breast on all.
Wacky Warm-ups:
Drill - 3ae/2ir x 100 Fly Kick + 50 Free Swim @ :20 RI 100's: Alternate by 25's: Front - Left Side - Right Side - Back 50's: Easy Free
Main Set: Strength Building Emphasis: All Groups Together Swim w/ Zoomers - 9 x 200ae/150i/100r @ 3:00 Last 50ae/25ir on all is FAST Fly! Concentrate on hand acceleration Free & Fly are Fast on #3, 6, & 9
Total Distance a = advanced = 3,400 e = experienced = 3,200 i = intermediate = 2,600 r = rookie = 2,200
Sat. July 12 Intensive
Swim - 6 x 25 Free @ :20 RI #1 - Count strokes #2 - 1 less stroke #3+ - Maintain count of #2
Swim - 400+300+200+100. All @ :25 RI Do different stroke each distance. Your choice of order. Negative split each distance.
Kick - 4 x (6ae/5i/4r x 25 @ :30 RI) Extra :30 between sets Choice of stroke Stay in same stroke for an entire set before changing.
Swim or Pull - Free 500 Straight @ 1:00 400 2 x 200 @ :45 300 3 x 100 @ :30 200 4 x 50 @ :15 (1:00 extra rest) 100 All out!
Game - 10 Minutes of Sharks & Minnows Total Distance a = advanced = 2,050 + last two sets e = experienced = 2,050 " i = intermediate = 1,850 " r = rookie = 1,650 "
Sun. July 13 Technique - Flip turn Work
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Total Distance a = advanced = e = experienced = i = intermediate = r = rookie =
Mon. July 14 Stroke/IM
Drill/Swim - 1 x 500 Alternate Choice Kick & Good Form Free Swim 1-1-2-2-3-3-4-4 (lengths)
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Swim - 2 x (6ae/5i/4r x 100) @ :30 RI 1st set - Free 2nd set - Breast Each group: (all breaks are :20) #1 - Easy #2 - 25 Easy + 75 Build #3 - 50 Moderate + 50 Faster #4 - 50 Moderate + 2 x 25 Sprint #5 - 4 x 25 Sprint #6 - Straight. FAST!
Kick - 1 x 200a/150e/100i/50r Choice w/ board
Swim - 8 x 50 Choice Sprint @ :10 RI 1 in each stroke. 2 times through. Take extra :30 rest after #4.
Total Distance a = advanced = 2,450 e = experienced = 2,400 i = intermediate = 2,000 r = rookie = 1,650
Tue. July 15 Distance
Swim - 3ae/2ir x (4 x 50 "Swim Golf") @ :20 RI 1st & 3rd set: Free 2nd set: Non-Free Count the number of stroke in each direction and add it to the swim time. Descend the number. This drill helps teach how to swim long and powerful. Example : 1st repeat: 20 strokes each direction + :42 = 82 2nd repeat:19 strokes each direction + :41 = 79 3rd repeat:18 1st length, 19 2nd length + :39 = 76
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Main Set: All Groups Together Swim - 7 Freestyle repeats a e i r 1 x 10:00 800 700 600 400 2 x 5:00 400 350 300 200 4 x 2:30 200 175 150 100
8a/6ei/4r x 25 Choice Sprint Swim @ :20 RI
Total Distance a = advanced = 3,600 e = experienced = 3,250 i = intermediate = 2,650 r = rookie = 1,900
Wed. July 16 Stroke/IM
Drill/Swim - 1 x 500 Reverse Order IM 200 Free + 150 Breast + 100 Back + 50 Fly 1st two length of each stroke is single arm drill.
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Swim - 4 x (5 x 25 @ :15 RI) @ :30 RI One cycle in each stroke. IM order Each cycle: # 1 Smooth, #2-4 FAST, #5 EZ Back or Free Count strokes on #1. 2-4 should only be 1-2 more strokes.
Swim - 10ae/8i/6r x 125 @ :15 RI Odd's - IM with 2 lengths of Breast. Descend. Even's - Free.
Pull - 1 x 500a/450e/400i/300r Free 4 Breaths per length max
Total Distance a = advanced = e = experienced = i = intermediate = r = rookie =
Thu. July 17 Sprint/Fins
Swim/Kick w/ Zoomers- 1 x 700a/600e/500i/400r Free Every 4th length Fly or Breast kick.
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Swim w/ Zoomers - 12a/10e/8ir x 25 @ :20 RI Odd's - Free Even's - Choice Work on EXCELLENT streamline pushoffs and breakthroughs.
Swim w/ Zoomers- 1 x 150aei/100r Free GOOD EFFORT! Get your time. But hold good form.
Main Set: All Groups Together Swim w/ Zoomers - 10 x 150aei/100r Free @ 2:15 Try to repeat performance of last swim. If you come within :02 of that swim you can sit out #2. Repeat through rest of set. Ideally, you will only have to swim 5 repeats.
Drill - 10a/8e/6i/4r x 25 Breast Turns @ :20 RI (no fins) Start from middle of pool. Two handed touches! Streamline! No dolphin kicks!
Total Distance a = advanced = 1,800 + main set. e = experienced = 1,600 " i = intermediate = 1,300 " r = rookie = 1,000 "
Fri. July 18 Middle Distance
Swim/Drill - 6aei/4r x 75 @ :15 RI Odd's - Free Swim Build Even's- Breast. 25 Flutter kick/25 Dolphin kick/25 Breast kick.
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Drill - 6 x 50 Breast w/ Han's Paddles@ :15-:20 RI #1-3: Dolphin Kick #4-6: Breast Kick Accelerate hand speed through the breath. Squeeze elbow on insweep.
Main Set: All Groups Together Swim - 6 x 300ae/250i/200r Free Intervals: 4:00, 3:55, 3:50, 3:45, 3:40, 3:35 (Subtract :05 after every repeat) #1-3: Swim #4-6: Swim w/ paddles. Good effort on all. Hold steady even pace. Interval Clock Cum 1. 4:00 60 0:00 2. 3:55 60 4:00 3. 3:50 55 7:55 4. 3:45 45 11:45 5. 3:40 30 15:30 6. 3:35 10 19:10
Swim - 8a/4eir x 25 Breast Turn @ :20 RI Start from middle of pool.
Total Distance a = advanced = 3,150 e = experienced = 3,050 i = intermediate = 2,650 r = rookie = 2,100
Sat. July 19 Intensive
Swim - 1 x 750a/600ei/500r Free 1st 250/200/150: Breath every 7th stroke 2nd 250/200/150: Breath every 5th stroke 3rd 250/200/150: Breath every 3rd stroke Start EASY. Make the breathing pattern!
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Kick - 1 x 500a/400ei/300r Choice Stay in same stroke for a 125/100/75 May change stroke each new 125/100/75 Build each one This is a continuous kick set.
Swim - ae: 800 (:60)+ 400 (:30) + 200 (:15) + 100 = 1,500 i: 500 + 300 + 200 + 100 = 1,100 r: 400 + 200 + 100 + 50 = 750 Swim each distance at a steady pace. Get faster as distance decreases.
Swim - 8ae/6ir x 75 Sprint @ :45-1:00 RI Odd's - Breast Even's- Choice All Out! Good form. Great turns, Excellent pushoffs, & Awesome finishes!
Swim, Pull, or Kick - 1 x 300 Choice Be creative. Swim straight of break it up.
Total Distance a = advanced = 4,000 e = experienced = 3,800 i = intermediate = 3,150 r = rookie = 2,500
Sun . July 20 Technique - Breaststroke
Swim - 4 x 75ae/50ir Free @ :15 RI Kick underwater 1 bodylength past the flags off all walls.
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Kick - 4ae/3ir x 50 Breast w/ Board. Interval = 1st + :20 Descend
Drill - 6ae/4ir x 25 Double Kick Breast @ :20 RI DIVE forward and STRETCH during 2nd kick
Swim - 1 x 200 Smooth @ 4:00 2 x 100ae75ir Build @ 2:15 4ae/3ir x 50 FAST @ 1:30
Kick/Swim - 8ae/6ir x 50 @ 1:30 Odd's - Free Even's - Breast 25 Kick/25 Swim (Counting strokes)
Total Distance a = advanced = e = experienced = i = intermediate = r = rookie =
Mon. July 21 Stroke/IM - Fin Day
Drill/Swim - 6a/5e/4ir x 100 Free @ :15 RI 25 Left/25 Right/25 Full/25 Non-Free Non-Strokeing arm at the side for single arm drill
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Main Set: 4 x (100 Kick + 2 x 50 Drill + 8 x 25 Swim) One cycle in each stroke Kick - Front, side, other side, back (except breast) Drill - 25 Left/25 Right, or other drill choice Swim - 1-4 Excellent form, 5-8 SPRINT
Swim - 3 x 200ae/100ir IM @ :30 RI DESCEND
Total Distance a = advanced = e = experienced = i = intermediate = r = rookie =
Tue. July 22 Distance
Drill - 6aei/4r x 100 Free @ :10-:15 RI 25 left - 25 right - 25 catch up - 25 form #4 - Non-Free. 25 left - 25 right - 50 form
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Main Set: Open Water Emphasis: All Groups Together Pull/Swim - 3 x 800a/700e/500i/400r #1 - Pull w/ bouy: 4 x 200a/175e/125i/100r @ 2:40 #2 - Pull w/ bouy & paddles: 2 x 400a/350e/250i/200r @ 5:10 #3 - Swim w/ paddles : straight @ 11:00
Total Distance a = advanced = 4,200 e = experienced = 3,800 i = intermediate = 2,700 r = rookie = 2,200
Wed. July 23 Stroke/IM - Freestyle Improvement
Swim - 6a/5ei/4r x 100 Free. Interval = first swim + :15. Breath every 3rd stroke. Kick underwater, one body length past the flags on all turns #1-3: Descend #4-6: Hold Steady
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Drill/Swim - 3 x 200 IM @ :30 RI #1: Drill #2: DPS Swim #3: Faster Swim
Swim - 16ae/12i/8r x 50 SPRINT! 4ae/3i/2r in each stroke. IM order Leave in 2 groups :45a/:50i/1:00 apart 16 @ 1:30 12 @ 1:40 8 @ 2:00
Total Distance: a = advanced = e = experienced = i = intermediate = r= rookie =
Thu. July 24 Sprint/Fins
Swim/Kick - 4 x (75 Swim (:05) + 25 Kick) @ :15 RI Odd's - Free Even's- Non-Free
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Kick w/ Zoomers: 4ae/3ir x (50 + 2 x 25) Boards optional 50's - Easy Build @ :15 RI 25's - Sprint @ :15 RI
Swim - 20 x 50 @ 1:15 Sprinters EZ every other Mid-Dist. EZ every 5th Distance Fastest possible average
Pull/Swim - 2ae/1ir x (3 x 50 + 4 x 25) @ :45 RI 50's - Pull Breast w/ Han's paddles @ :20 RI 25's - Choice Swim Sprint @ :15 RI
Total Distance a = advanced = 3,000 e = experienced = 2,900 i = intermediate = 2,550 r = rookie = 2,150
Fri. July 25 Middle Distance
Swim - 175 + 125 + 75 + 25 @ :15 RI. Favorite to least favorite stroke
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
*Advanced, experienced, and fast intermediates: [(3 x 100) + 200] free kick + [(3 x 150) + 300] free pull + [(3 x 200) + 400] free swim * Always descend three shorter distances to a fast pace. * Longer distances should be accomplished at exactly twice the time of the last shorter one. * On shorter distances, intervals are set by adding :15 to time of first repeat. Rest an extra :30 before longer distances and 1:00 before starting the next round. * Emphasize that careful paceing is required to do this set correctly. * Pulling - Use paddles to backscull on turns * Kicking - Swim last 5 yds into each wall for momentum on pushoff.
*Slower intermediates and rookies: [(3 x 50) + 100] free kick + [(3 x 100) + 200] free pull + [(3 x 150) + 300] free swim * Same pattern as above.
Swim - 8a/6ei/4r x 50 Free or stroke on a fast interval.
Total Distance a = advanced = 3,450 e = experienced = 3.350 i = intermediate = 2,550 r = rookie = 2,350
Sat. July 26 Intensive
Kick/Swim - 1 x 400ae/300ir Reverse IM 50 Kick/50 Swim in each stroke
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Main Set: Mini "Greg Burgess Set" ae: Swim: 4 x [500 Free + 200 IM + (3 x 100 Stroke)] 500's Free: Descend #1-4 @ 1st swim + :20 200 IM's: Descend #1-4 @ 1st swim + :20 3 x 100: One cycle in each stroke @ 1st swim + :20 Descend #1-3
i: Swim: 4 x [400 Free + 200 IM + (3 x 50 Stroke)] 500's Free: Descend #1-4 @ 1st swim + :20 200 IM's: Descend #1-4 @ 1st swim + :20 3 x 50: One cycle in each stroke @ 1st swim + :20 Descend #1-3
r: Swim: 4 x [300 Free + 100 IM + (3 x 50 Stroke)] 500's Free: Descend #1-4 @ 1st swim + :20 200 IM's: Descend #1-4 @ 1st swim + :20 3 x 100: One cycle in each stroke @ 1st swim + :20 Descend #1-3
Warmdown: 1 x 200 Choice EZ
Total Distance a = advanced = 5,000 e = experienced = 5,000 i = intermediate = 3,500 r = rookie = 2,600
Sun. July 27 Technique - Free pacing & sprinting
Swim - 1 x 200 + 2 x 100 + 4 x 50 (all Free) 200 - Moderate pace @ :30 RI 100's- Goal time = 1/2 of 200 time - :05 @ :20 RI 50's - Goal time = 1/2 of 100 time - :05 @ :10 RI
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Swim - 40a/36e/30i/24r x 25 Free @ :05 RI Work on: Streamlined pushoff High head position Arm extention Holding steady fast pace
Swim - 6 x 75 @ :30 RI IM order. ae - repeat Good form build
Total Distance a = advanced = 2,450 e = experienced = 2,350 i = intermediate = 2,100 r = rookie = 1,950
Mon. July 28 Stroke/IM-Fins
Swim - 1 x 400a/300e/200i/100r Back w/ fins Good technique. Build effort from 75% up to 90%
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Kick/Swim - 4ae/3ir x 100 Back w/ fins @ :20 RI 50 Kick w/ arms at 90 degrees up off water 50 swim good form
Kick/Swim - 4aei/2r x 75 Fly w/ fins @ :20 RI 25 kick underwater/ 25 kick on back/ 25 swim sprint
Kick/Swim - 4ae/3ir x 50 Breast (no fins) @ :20 RI 25 kick underwater with hands on butt/ 25 swim sprint
Swim - 8 x 25 Back or Breast (no fins) Rearrange lanes to put fast and slow swimmers together. Go one at a time. Watch each other swim. Give positive comments for stroke improvement: Streamlining Head position Entry/catch Shoulder roll Kick
Pull - 6 x 125ae/100i/75r Free @ :15 RI With paddles. 80% effort.
Total Distance a = advanced = 2,500 e = experienced = 2,400 i = intermediate = 2,050 r = rookie = 1,500
Tue July 29 Distance
Swim - 8ae/6i/4r x 50 Free @ :15 RI Build to good pace. Alternate drill & swim
Wacky Warm-ups: Jumps, Scoops, Little Waves, Big Waves, Flutters, Streamline
Test Set: Timed 2,000 Challenge (Start by 15 after) Swim 2,000 yards for fastest possible time. Try to even pace or negative split.
1 x 100ae/50ir Non-Free Easy
Total Distance a = advanced = 3,900 e = experienced = 3,400 i = intermediate = 2,650 r = rookie = 2,050
Wed. July 30 Stroke/IM Bonus Fin Day
50 + 100 + 150 + 200 + 200 + 150 + 100+50 Free. (No Fins) a: start on 1:00, add :30-:35 to interval for each increase Take :35-:40 off each time the distance decreases. e: start on 1:05-1:10, add :40-:45 to interval each increase Take off :45-:50 as distances decrease. Skip one 200. i: start on 1:15 and add :45-:50; take off :50-:55. Skip 200's. r: breaks of :20, :15, :10, fast 200; skip 200's & one 150.
Main Set: 4 x (4 x 25 Kick + 2 x 50 Drill/Swim + 3 x 100 Swim) One cycle in each stroke, IM order 25's: EZ, Build, FAST, FAST 50's: 25 Drill + 25 Perfect Form 100's: STRONG. Maintain low stroke count
Total Distance: a = advanced = e = experienced = i = intermediate = r= rookie =
Thu. July 31 Sprint (No Fins)
Swim - 12ae/10ir x 50 @ :20 RI O