Month: December 2021

Last Practice of 2021! Wednesday Dec.22

400 -6 kick switch easy with fins
300IM as dr/knob/s

21×50 -7xthru on 1:10
run to 10m then fly/flip into 10m underwater then swim easy
10m back spin drill/flip into 10m underwater then swim easy
Kick fast

7x thru all on 1:00
25 fly or breast sprint
50 bk sprint
75 free sprint
Water break

Rd 1-4 no equipment
Rd 5-7 with fins

100 ez

Tuesday Dec 21,2021

16×50 on 1:10
(work the turns)
1-4) free,/bk
5-8) bk /breast
9-12) breast
13-16) free

9×300
Option to go
2 as 275, 1 fast 300

2 on 5:30, 1 fast on 5:00
2 on 5:20, 1 fast on 5:00
2 on 5:10, 1 fast on 5:00

400 With fins fly :
25 salmon drill/25 fly br every 3

Lane 6 Julia (may not be there)
Lane 5 Kaitlyn and Ana
Lane 4 Helena
Lane 3 Kayla
Lane 2 Alice and Fiona
Lane 1 Jacob and Devin

Monday Dec.20th 4:45-6 Apac

4 * 50 Bk Kick/Br swim by 25
200 RIMO Dr/S by 25
4 * 75 on 1:30
1) fly/bk/br, 2) bk/br/fr

2xthru with fins: all on 1:00
25 kick underwater smooth
25 fast 15 m underwater/10 m swim
25 fast choice
25 long
(22min)

6xthru:
40/30/20

free are 50’s smooth on 1:00,
bk are 75’s strong on 1:30 (22.5 min)

1 Free
1 bk
2 free
2 bk
3 free
3 bk
2 free
2 bk
1 free
1 bk

Warmdown:
200 as 25 scull w/paddles & pb/25 breast pull w/paddles
300 6kick switch with fins
200 kick down to ez

12 days Christmas Dec 17,2021

12 drummers drumming
12×25 flutter kick :45

11 pipers piping
11×50 10m spin drill each wall 1:10

10 lords a leaping
10×75 cannonball then build 1:45

9 ladies dancing
9x(9 sec on 9 sec off) V dk

8 maids a milking
8×25 sitting sculling on 1:00

7 swans a swimming
700 smooth free with fins 4 dk off every wall

6 geese a laying
6×100 pull on 1:50

5 golden rings
5 streamline kick ups with fins into inner tube

4 calling birds 4×25 fast head up free. 1:00

3 French hens 3×100 papillon (with fins) on 3:00 Dec 1-3

2 turtle doves (battle kicking) 2×1:00 30 sr between

1 partridge in a pear tree 1000 for time

Sp/JP Thursday Dec.16 3:45-5:45

300 free/back by 25 fast flip turns at free to back/ fast open turns back to free
4×75 kick Dec 1:45
6×50 at p400 on 1:00

With fins: 32 min
25’s – 15m sprint under H20 then smooth (400 feel)
50’s – 12.5 sprint under H20 then strong (200 feel)
75’s -10m underwaters then sprint (100 feel)
Rd 1 – underwaters on front / free
Rd 2 – underwaters on back / back
1×25 on :30
1×50 on :50
1×75 on 1:10
2×25 on :30
2×50 on :50
2×75 on 1:10
3×25 on :30
3×50 on :50
3×75 on 1:10
2 min rest then repeat

8×50 relay fast 400’s pair up slowest/fastest
Round 1) free on 8:00
Round 2) IM 9:00
Round 3) flutter kick 10:00

6×175/200 ascend
swim strong on 3:00
Swim smooth 3:05
Pull paddles 3:10
Pull 3:15
Pbl 3:20
Kick ez

4350- 4500m

Monday Dec.13,2021

Great fast swims on the weekend. Technical review ! Dolphin kicks and pullouts.

200 smooth loosen kick
400 smooth swim choice with fins extreme tight streamlines

12×75 on 2:00 with fins
50 is fast free followed by fast dk to 12.5 m good breakout and no breath off first stroke
1-4) 50 free /flip into fly
5-8) 50 free/flip into bk
9-12) 50 free/flip into free

*** review pullouts***

2xthru:
3×25 with long pullouts :45
3×50 with double pullouts on 1:30
75 fast with great pullouts 2:00

Saturday Dec 4,2021

400 breathe every 3,5,7,3 by 100
300 pull pbl/pbm/pbr by 100
3×100 on 1:50 dec 1-3

Preset:
– 9×50 on 1:00 maintain SC hold p400

– 6×50 on :50 maintain SC hold p400

– 150 ez 3:00

Main set – same stroke by round 50’s and 75

2x
4×50 at p200 on 1:30
75 at p200 3:00
100 ez 3:00

Last 25 min

2×25, 1×50 sprint from blocks

Easy 200 between sprint

Friday Dec 3rd. Tabatas !!!

M4x275/300 on 5:00 dec 1-4

8×50 alternate on 1:10
15f/20ez/15f
15 ez/20f/25 ez

8×25 all out :35 in 2 waves
700-800 free/back by 50 underwater flip turns at 25 long wall at 75 on 15:00

8×25 all out :30 in 2 waves
700-800 FRIM on 15:00

8×25 all out :25 in 2 waves with fins
700-800 free and or back as 100 6kick switch/100 swim on 15:00

With Fins :
12×50 1:15
1-4) power 12.5-15m underwater dk off both walls
5-8) 12.5 head up free off both walls
9-12) 20m sprint from floating start/ rest is ez

200 “social kick”