Tonight was Lee’s last practice coaching :(
400 Swim
4x50 25Kick/25Drill IM @ 1:00
4x50 Scull @ 1:15
4x50 Build @ 1:00
6x200 build 1-3, 4-6 @ 2:45/3:00/3:30
100 easy
10x100 stroke breast @ 1:45, back/fly @ 1:30
50 Kick
25 Drill
25 perfect technique
20x50
1-5 @ 1:00
6-10 @ :45
11-15 @ 1:00
16-20 @ :40
8x25 from mid-pool, work on your turns @ :40
Focus on accelerating into the wall- it’s physics people! The more force you hit the wall with, the more force you will push off of it with!
300 easy
For those of you who are planning on doing any stroke at nationals, here is a quick practice you can do on your own.
500 swim, every 4th 25 stroke drill
400 50 kick/50 drill IM
300 50 drill stroke/50 free easy
200 25 scull/25 free
100 stroke, distance per stroke, take it easy
6x50 fly kick @ 1:00/1:10 (again, fly kick has benefits for all strokes, not just fly, but if you’re a backstroker, feel free to do this flutter kick if you’d like)
4x150 50 Kick/50 Drill/50 Swim stroke @ 3:00 (feel free to do this IM!!)
9x50 stroke (slower intervals for breaststroke, faster intervals for fly/back)
3 @ 1:00
3 @ :50/:55
3 @ :45/:50
100 easy
10x75 25 underwater/25 build/25 sprint @ 1:15 free/1:50 stroke (switch up the strokes, work your turns)
200 warm down
400 Swim
4x50 25kick/25swim IM order @ 1:00
4x50 scull @ 1:15
4x50 build @ :50
500 swim, sprint every other 50
8x75 “rolling” IM @ 1:20/1:30
1, 5 - fly/back/breast
2, 6 - back/breast/free
3, 7 - breast/free/fly
4, 8 - free/fly/back
100 easy
3x200 free @
1 - 2:40
2 - 2:30
3 - 2:20
500 Kick, straight through:
25 easy, 25 fast
50 easy, 50 fast
75 easy, 75 fast
50 easy, 50 fast
25 easy, 25 fast
25 easy, 25 fast
10x50 @ 1:10
odds - 25 underwater/ 25 sprint choice
evens - 3 breaths per 50
200 easy
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300 Swim, 300 Kick, 300 Pull
6x100 fly kick w/o kick board @ 2:10 fly kick benefits all strokes, not just fly- from the undulations required in breaststroke, to underwaters off of your walls in backstroke and free.
4x200 Free @
1 – 3:00
2 – 2:50
3 – 2:40
4 – 2:30
get your heart rate up!!
If you’re planning on swimming IM at nationals, or multiple different strokes for individual events, you need to get some serious IM yards in, and you need to practice your transitions so you can optimize your walls!
Warm Up:
5x200 Swim, Kick, IM, Pull, Swim
9x50s @ 0:55 IM Transition work
1, 4, 7 – 25 fly, 25 back
2, 5, 8 – 25 back, 25 breast
3, 6, 9 – 25 breast, 25 free
Warm Up:
5x200 Swim, Kick, IM (25 Drill, 25 Swim), Pull, Swim
10x50s @ :45, hold under :35 (Get you honed in on a pace)
50 easy
Main Set:
5x300 @ 4:15, you can pull however many of these you would like
1 –Build
2 – 100 fast, 100 easy, 100 fast (I want your 2nd fast 100 faster than your 1st)
3 – Negative split (2nd 150 faster than 1st)
4 – 100 fast, 100 easy, 100 fast
5 – 50 easy, 200 build (500 pace-fast), 50 easy
