12 sets of Christmas, Friday Dec 23rd,2016

12×100 on 1:50

• 1-3) maintain s/c and dec
• 4-6) backstroke build with 4,4,5,5 dk
• 7-9) pbl
• 10-12) 65 smooth, flip into fast breast

11×50 kick with fins 1:00

• 4 fast/1ez
• 3 fast/1ez
• 2 fast

10×75 on 1:20

• alternate fly/bk/br and bk/br/fr

9×25 breast with 5 squats 1:10

8 wall pull ups

7×25 fly 12.5 underwater and 12.5 swim fast :45

6 fast flip turns

5 pushups

4 flip turns per length in a 50

3 min of dk on a board

2x (5/5/10/10/15/15/30sr) Vdk

1 sprint from the block

approx 3000 m

 

Dec.22,2016

300 Dr/knob/swim
300 free build
300 (200 IM/100IM)

EBSC 25’s

Circuit 1
3xwith paddles alt/free & bk
25ra/25la/50 swim 2:00
75 build 1:15
3×25 fast :45

Circuit 2
30×25 with fins :
2×25 fly breathe every 2: 30
2×25 fly fast only bwun2. :30
1×25 recover choice :30

Circuit 3
3×100 all out 5:00

Wd :
15×50
1 Free 45/2 non free 1:00

3750m

Wednesday Dec.21st,2016

3×400 desc to within 15sec 6:30

After the card practice which resulted in no breastroke, here is the makeup

3xthru:
4×25 alt 2kip/3kip :45
50 -25 eggbeater/25 k 1:15
75 low s/c 1:45
3×25 at p100 on 1:00
100 fast 2:00

Flutter kick
3xthru:
(8x20sec sprint or25m/10sr)
2 min rest

Warm down TBA

Sunday Dec 18th

4×100 long dec 1-4 10 sr
3×100 50s/50 bt 10 sr
2×100 n free build 10sr

6xthru  pull for JP swim J
100 on 1:45 or (2:00 j)
3×25 fast :20-30-40. (25/35/45 j)

4xthru kick JP pull J
2×75 on 1:40 strong middle 25
4×25 on :40 fast

2x juniors with fins
3×50 IM switch 1
200 IM fast 3:45

Warm down TBA

3700+!

Thursday Dec 15th, 2016

3×300 descend on 5
3×200 pull pbr,pbm,pbl 3:30
3×100 build 2

18×25 kick 35/25/30

6xthru
25 long :45
50 strong 1:00
75 fast 1:15
1 min rest after 3 rounds/ change strokes; must do at least 2 strokes

1st wall 5 long dk / long pullout
2nd wall 6 strong dk/strong pullout
3rd wall 7 fast dk/ double pullout

10×100 1:30 with fins
Ascend by 2’s

4150m

Wednesday Dec.14th, 2016

3x thru:

• 400 cys descend by round 6:45
• 200 ra/la/50 swim choice 3:45
• 3×100 flutter kick  1)smooth on 2 2)50 fast/50 smooth 1:55 3) fast 1:50
• 45 sr

Chest press and fly pull review on land:

Grab fins: 2x thru

• 3×25 kick arms at side br every 2 on :40
• 3×25 underwater recovery :40
• 3×25 1-1-1  on :40
• 2×50 strong 1:30

warmdown

easy 200

3400m

 

 

Wednesday Dec 7,2016

• 3×200 dec 1-3 on 3:30
• 3×100 IM 2:00
• 3×50 fast breakouts and finishes 1:00
• 6×25 at p100 on 1:00
• 4×25 kick 15m blast 1:00

Main set:

• 75 all out 8:00
• 50 all out 5:00
• 25 all out

*** min 225 after the 75 and 150 after the 50

warmdown:

4×150

• 25ra/25la/50 drill /50 long

event and itinerary review

2525m

 

 

 

Monday Dec.6th, 2016

• 400  ra/la/swim 20sr
• 2×200  1 with paddles, 1 free board touch 20sr
• 3×200 50 drill/50 long/50 build/50 fast choice 30sr
• 4×100 65 smooth/35 fast choice 2:00

5×50 from blocks 40,50,60,70,80  breast or flyers leave 10 sec early on the first one  *** front ended and then hang on***

18×25 kick :40  2sprint/1ez

4x(3×25 on :25,30,35)

3000 metres

Dec 1st, 2016

3×300 descend 5:00

4x  2 with paddles
100 smooth @ 1:45
75 at p 200 +2 @ 1:15

1 min rest

4x  with fins
75 smooth 1:15
2×50 fast 1:00

1 min rest

4x no equipment
50 smooth 1:00
4×25 fast :45

10x
45 sec blast kick/ 30 sr

12×50 IM switch 1:10 work turns

3800m