Month: September 2020

Thursday Oct.1st

You will need a kick board!

Warmup:

5×200 as: (you may start the next 200 when all people in your double lane are finished

  1. 200 fist swim by 25
  2. 200 IM drill/s by 25
  3. 200 back smooth with 5 dk off every wall
  4. 200 breast 2 kip/s
  5. 4×50 kick dec 1:20

12×25 choice :45 smooth/:35 strong/:25 fast

2x thru: BAvg round 1 is free round 2 is non free

  • 8×50 best avg 1:30
  • 400/350/300 on 8:00 smooth

Kick set (getting ready for kick test Sat). *** only a single arm lift into wall, no dk off the wall on back*** choice of kick by round

9×50 on 1:30

  • 25 fast/25 ez
  • 50 fast
  • 50 smooth and steady

3350 plus WD TBA

Tuesday Sept.29th,2020

Fins required today !!!


– 300 choice

– 3×100 back 1:50/2:00/2:10

– 5×50 on 1:00 10/20/30/40/50


12×25 on :45 knob

  • crossed arms 
  • Ra up
  • La up 
  • Streamline kick

16-18 x 100 2:00/1:50/1:40

*** 1-12) with fins ***

1-4) 25ra/25la/50 low sc

5-8)25cup/25 8kicksw/50 smooth br ev 5

9-12) 12.5 hup/12.5s/12.5 hup/12.5s/50 build with 4dk

1:00 rest

1:40 13-18) dec 13-15 dec 16-18

1:50 13-17) dec 13-16 hold 17

2:00 13-16) dec 13-16


In 2 waves :400 for time


3150-3350 plus WD
Wd Tba

New lane configurations

September 24,2020

4×200 coach start warmup

  1. Free 50s/50darm rec/50 8 kick switch/50 s
  2. Breast 50 H2H/50 2kip/503kip/50s
  3. Back 50ra/50la/50 double arm/ 50 s
  4. Fly 50 ra/50 la/50 1-1-1/50 s 

*** if too fast do drill on s
12×25 3 of each IMO 45/35/25
Main set (40 min)10×100 free fast on 4:001 end goes then the other 2:00 later Keep track of your fastest and slowest Lane 1/3 from deep, middle lane from shallow then switch.
Last 15 min backstroke work

  • Ra Kick with arm at 90 degrees 
  • Repeat LA 
  • 1/2 recovery 
  • Easy rolling backstroke 

2500m

Tuesday September 22nd,2020

NO EQUIPMENT REQUIRED THIS TUESDAY BUT WE WILL BE USING EQUIPMENT STARTING NEXT WEEK.

  • 400 free/back by 25 with 5dk off every wall
  • 300 AS 2KIP/3KIP/SWIM BREAST (if behind do free on the swim)
  • 200 as 75 kick on back build/25 swim (do 50/50 if behind)
  • 100 fist closed build

  • 12×25 on :45 (alternate underwater recovery fly with dk on back)

  • 3x thru:
  • 3×75 dec on 1:40 Talyn all back, 50 bk/25 free Ryan/Ella/Jilly, everyone else 25bk/50 free
  • 2×50 fast free on 1:15
  • 25 ez choice 1:00

  • 4x thru:
  • 3×25 fast fly 1:00
  • 1×25 ez choice :45

  • 4×100 on 2:30 scull/swim very ez/scull/kick

3150 meters

Thursday Sept. 17th 2020

400 free as follows

⁃ 1st 100 4dk off every wall

⁃ 2nd breathe every 5

⁃ 3rd don’t breathe off 2 strokes

⁃ 4th 1 google focus

300 IM as 200 IM dr/s by 25/100 IM s

200 breast 2kip/3kip/25 long/25 str

100 kick build

20×25 IMO on :45

10 metre walls (start at wall) double pullout for breast

Main set:

5×150 back on 4:00

1-4. dec

25 ra/25la/25 K on back/ 75build

5. fast

5×100 free on 2:00

1. Ra/sw by 25

2. La/s by 25

3. 10 kick/ s by 25

4. Build

5. Fast

5×50 breast on 1:15

1. 2kip/s

2. 3 kip/s

3. Fast hands flutter

4. Strong

5. Fast

Warmdown:

4×75 ascend 1:30

3300m

Lane assignments- T/T/S group

Wide Lane A entrance

1. Ella – lane 5 deep

2. Ana – lane 6 deep

3. Jacob – lane 6 deep flags

4. Julia – lane 6 shallow

5. Lauren- lane 5 shallow

6. Reagan – lane 5 shallow at flags

Wide Lane B middle

1. Jilly- lane 3 deep

2. Kira- lane 4 deep

4. Talyn – lane 4 shallow

5. Ryan – lane 3 shallow

6. Josh – lane 3 shallow at flags

Wide Lane C far

1. Anthony – lane 1 at flags deep

2. Zan- lane 1 deep

3. Dash- lane 2 deep

4. Emily – lane 2 shallow

5. Kaitlyn- lane 1 shallow

6. Kayla- lane 1 shallow at flags