Month: November 2018

Friday Nov.30,2018

400 – 75 free dps flip into 25 build to a strong stroke IMO 

3×200 free/bk by 50 – split dec work turns min 3 dk  3:45

6×75 on 1:40 (last 2 free) 

Odds – 50 dps 5sr 25 at p100

Evens-25 dps 5 sr 50 at p200

4×100 on 1:40 or 1:50 or 2:00

  1. 1st 100 of 400
  2. 2nd 100 of 400 
  3. 3rd hold with 1 sec of #2
  4. Faster than #2 

8×25 on 1:00 max 1/2 free 

Odds:15m Sprint from blocks 

Evens: build to fast finish 

6×50 IM switch 1:10 work turns 

150 dr/scull/kick by 50

2500m 

Wednesday November 28,2018

800 SKPS by 200

600 SKS by 200 with fins  28 minutes to here
21×100

·         3 IM (8/10/1/6 dolphin kicks off wall on 2:00 or 2:10

·         3 100 S with fins kicking hard in and out of wall 1:50

·         3 75 free flip into 25 fly 1:50

·         3 dec to p400 1:45

·         3 nf choice 2:00

·         3 Kick with fast walls 2:00

·         3 with dolphin kick throughout (no fly unless IM) 2:00

4 rounds of

25 Kick, 50 kick, 75 Kick on whatever they can just make for 75 – no board for the 50

4100m

Standards… from our discussion today

The provincial standards that we discussed today are all available on the Swim Ontario website.  We also discussed Nova Scotia and Regionals… see below.

 

Nova Scotia Championships (Ken Dunn) July

  • 14 yr and under – 200 IM or 400IM plus any 200m or longer event  or 3 different 200’s
  • 15 and over – must qualify in 3

qualified swimmers get 6 swims of their choice plus relays

ns-standards.png

Eastern Ontario Regional Championships (Feb and July)

  • Make 1- get 3 bonus
  • Make 2- get 2 bonus
  • Make 3 or more get 1 bonus

regionals.png

Nov.27,2018

20×50

  • 4x drill/s 1:00
  • 4x pbl 1:05 build 
  • 4x kick 1:10 dec 
  • 6x IM switch 1:05
  • 2x at p200 1:00

Alex: 

16×50 on 20 sr

  • 1-4) dk kick on back with fins
  • 5-8) kick head up kick head down fly drill fins 
  • 9-12) scull with Pb
  • 13-16) H-H Breast 

Back kick work :  6:20-6:45

  • on land with pb
  • on side of pool 
  • with kick board knees
  • kick  side to side 
  • Ra/la kick 
  • 6bt kick switch 
  • Swim with overkick 

3×200 dec back 3:45 

Ez 100

Reviewing standards:

  • Regionals 
  • ECC 
  • Festival 
  • AA/prov 

Nov.26,2018

Warmup: 

  • 400
  • 4×100
  • 4×50 dec 

12×25 40/30/20

Circuit 1

Test set  10×100

Circuit 2 

Double up double down 

  • 4×25
  • 3×50
  • 2×75
  • 100
  • 2×75 diff stroke 
  • 3×50
  • 4×25

Circuit 3 all together 

Vdk with fins and waterpolo balls 

2x? With partner 

  • 5 throws each/15 sr
  • 10 throws each/20 sr
  • 15 throws each/30 sr 

WD TBA 

Nov 24,2018

600 SKPS
2 * 100 IM (8/10/1/6) – dolphin kicks
300 Pull (middle 100 PBL) – max 200 Free
4 * 50 kick descend

EBSC 25’s

10 * 100 Free/Fly on 1:45
#1) 100 Free – if you get 10 s rest then
#2) 75 Free/25 Fly – if you get 10s rest then add more fly, if not then take away fly,,,,

A perfect set would be 100 Free, 75 Fr/25 Fly, 50/50, 25/75 then 6 * 100 Fly

5 * 200 Back descend on 3:00or 4 on 3:30
Maybe Adjust distance (2 * 175/2 * 200) rather than giving more time options

4 * 200 Breast on 5:00

  1. hands to heels/3K1P/2K1P/Swim by 50
  2. 25 hands to heels/25 3K1P/25 2K1P/125 Swim
  3. 50 Choice drill/150 Swim
  4. 4 Swim fast

 

Thursday November 22, 2018- JP+

  • 300 swim with 4,5,6,7 dk by 25 20sr
  • 2×150  1) pbr 2) pbl   15sr
  • 4×75 dr/s/build   IMO 15sr

______________________________________

  • 6×50 on 1:00  dec 1-3, dec4-6
  • 8×25 kick on :45  1) 15f/10ez  2)15ez/10f

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3x (8×100) – descend by round

  • round 1 on 1:40, 2 min rest after 8
  • round 2 on 1:50, 2 min rest after 8
  • round 3 on 2:00 best avg

6×50 backstroke dr/s warmdown

4100m

Wednesday Nov.21,2018

  • 500 75stroke A/25 stroke B with fins
  • 400 breathe every 3,5,7,5 by 100
  • 300 free/bk by 50 with 5dk
  • 200 fist/s free
  • 100 kick build

10×75 pull / pads optional 1:30

  • odds p200
  • evens dps

4x with fins

  • 3×25 fast :25
  • 25 smooth :45
  • 2×25 fast :25
  • 50 ez 1:10

6x thru Kick

  • 40 sec blast
  • 20 sec ez
  • 30 sec blast
  • 20 sec ez
  • 20 sec blast
  • 20 sec ez

warmdown

4×75 on 10sr  scull/knob/s

4100m