Monday May 14, 2018 5:45am SCY 4 days (distance) / 5 days till Spring LCM meet LCM 4x: 3x: 1x125 Free (140) 200 Free (255) 1x75 Kick (120) 200 Kick (345) 1x50 Drill (1) 1 round of each 200 IM D/S x50 (325) VT Kick 2x: 3x hug; 5x w/brick..8x 15on/25off 3x50 Swim (50) 1x50 Kick (50)* FINS 2x: 2x25 single arm (40) 2x50 Swim (55) 2x25 golf ball hold (40) 2x50 Kick (55)* 2x25 finger spread/drag (40) 1x50 Swim (1) Drill/Kick 4x: 3x50 Kick (1)* 1x75 FBB DSS (115) 1x50 K Mod-Fast x25 (1) 4x: 50 Back/25 Dr/R10/25 Build least 1x25 Free or Fly faster (45) dominant str 30x50 Pull Kick 3x: 2 moderate (55) 1x25 (45) DBL arm Back 4 Fast (50) Rounds 1-2 / (45) Rounds 3-5 1x25 (45) Fast underwater 25/15/25 100 easy / 4000 Mix: 50 ba + 50 human stroke + 50 ba Pull: 2x100 (120) 2out 3x100 (120) 1out, descend 2 nd 50 rest 45 3x100 (115) Fast average! Easy: 100 back /3100 9x25 (35) every 3 rd fast 87-90-93% Swim down 75 / 3400
Monday May 14 2018 SCY LCM 2x: 3x: 1x250 (335) 150 Swim + 100 Kick 1x400 Free (6) 1x150 (215) 50 Kick + 100 Drill 1x100 Back-Breast (150) 1x75 (115) Back Breast Free 1x100 Pull (140) 1x25 (45) Fly 1000 1x400 Kick (8) with board 1x300 Kick (510) 3x100 Kick (155) on back 3x100 Kick (140) rest 30 rest 40 8x50 (55) odds Free swim 4x50 Kick (55, 50, 45, 40) 1800 evens Kick Back* 28 150 easy 3x: 50 Back + 25 Dr + R10 + 25 Str* 6x Phantom wall (45) 1x600 Pull (545) 3.5.7.9 3 Kick-Kick / 3 Kick-Swim 2000 3x100 Pull (135) NS 3x100 Pull (130, 120, 110) descend 1-3 1x300 Pull (410) 4x75 Pull (120, 110, 1, 50) 4x: rest 20 1x300 Free (430, 425, 420, 415) 4x50 Pull (1, 50, 40, 30) 2800 1x200 Free (3, 255, 250, 245) 1x100 Free (135) descend rounds 300/200.100s steady 6x200 Free (235) descend final 3 300 {50 Back + 25 side Kick} 3x100 Free-Ba, PB or Free, Free-Ba (145) 7000 12x25 (40) every 3 rd * / every 6 th ** 200 easy/4800 am this morning out here no am this morning -- 3x100 Pull (125) strong 2in 6x50 Pull (45) stronger 1in rest 30 + 10x25 Pull (35) odds cruise / evens fast 5650
Tuesday May 15 2018 Meet Prep practice 3-4 days from Spring Meet LCM 5x200 SKIPS SCY 5x200 SKIPS 12x25 (40) 12x25 (40) odds Stroke Drill same as left side evens alternate #2 12.5 K fast #4 3-4 cycles to flip or finish 2x: 1x100 Free (110) 2x75 Back (115) #1 Drill, #2 Swim 6x75 FINS (115) 1x100 Free (115) #1 SLOG SLOG Fast 2x50 Brst (1) #1 Drill, #2 Swim #2 SLOG Fast SLOG 1x100 Free (120) #3 Fast SLOG SLOG 2x25 Fly (45) #1 Drill, #2 Swim first round desc swim stroke 75-50-25 second round desc 100s Free 2 nd 50 6x50 Paddles 2 (50), 2 (45), 2 (40) descend final 2 12x50 (1) #3 20Y* / #6 35Y* / #9 20Y* / #12 50Y* 12x25 (35) every 4 th stroke count / time 1x300 Back/Side K x25 1x200 drill/side K x25 12x75 odds cruise / evens Fast 4 on (1) 20x50 4 on (105) 4 cruise (50) 4 on (110) xtra 20 *add 6 even 75s for a 400M Goal Time! 1 stroke count/time (120) 1x300 Back/Side K x25 / 4600 3x100 Free IM (140) /3850 2x: second round with FINS 1x25 K on Ba (40) 12 flutter mod 4 fly fast 1x75 Free (115) middle 25 fast 1x150 BBF (230) 1 st and 4 th 25 fast 1x300 Free (430) 50 mod 50 fast 100 easy / 5800
Tuesday May 15, 2018 LCM for all athletes NOT going to Spring Meet 3x: 1x200 Free (255) 1x100 Kick (155) 1x100 Back (145) 1x100 Brst-Free (135) 3x: 1x100 Drill (155) 1 round of each 4x25 small paddle brst pull or tennis ball brst pull or single arm brst (35) 3x: 2x50 cruise (1) 1x100 Back-Brst (150)* 2x25 cruise (35) 1x50 25 fly fast + easy (1)* 4x50 (115) 25 focused single arm + 25 SLOG 6x: 1x50 cruise (110) 1x150 BBF (230)* descend 1-3 x2 1x50 cruise (110) 1x50 Fly (110)* descend by 2s 1-3 5x100 Free-non Free (145)
Wednesday May 16 2018 1x300 (430) {100 Free + 100 Back + 100 Brst} 2x150 (210) {Pull 3.5.7 x50 #1 / Pull 50M 25F #2} 4x75 (125, 120, 115, 110) {BBF Swim} 4x25 {40) {Drill/Swim* Fly} 4x25 (40) single arm 4x25 (40) stroke drill 1-2 / golf ball back 3-4 4x25 (40) golf ball back 1-2 / stroke drill 1-2 4x25 (40) Drill/Swim* Back 400/1400 6x100 Free Swim-Back Kick (130) 4x100 Free Swim-Back Kick (130) 6x100 Back Swim-Brst Drill (125) 4x100 Free Swim-Back Drill (125) 6x100 Brst Swim-Free Kick (120) 4x100 Free Swim-Back Swim (120) Ben 2 Back 2 Brst 150 easy 3350 Pull 8x25 {ez odds / DPS tech evens} (35) 2x300 Pull (4, 350) 3.5.7 FINS 3x: 3x150 Pull (2, 155, 150) NS 75 (120) middle 25* 4x50 Pull (40) descend 50 (1) middle 20* 25 (40) first 15* 200 easy / 5000 Starts 2-3 Pull or Swim SLOG 150 100 50 3550 Starts 2-3
Thursday May 17 2018 Meet Prep 2x: 1x200 Free IM (245) 1x100 Kick (145) -- mixed 1x100 Ba-Brst (135) 1x100 Pull (125) NS 16x25 (30) 3 drill + 1 Build 10x100 Free (120) descend final 3 400 {50 Free + 50 Stroke Drill} 8x50 (1) 25 Fast-25 easy 2 of each 100 easy / 3300 Competition: Friday (800 Free) Saturday and Sunday (Prelims/Finals)
Monday May 21, 2018 SCY/LCM POST MEET WEEK SCY post meet practice LCM if you didn t race last wkend Opposite circles 3x: 8x150 (245) 100 Free + 50 Drill 2x75 Free (110) Drill = 2 of each 3x50 Kick (55) 8x100 Pull 4x25 Drill (40) Fly, Ba, Brst x Rd 4- (135) 5 th -7 th x50 4- (130) Negative Split Regular Circles 8x50 (105) 4x125 Kick choice (205) odds Drill human stroke 4x100 Kick Free (140) opposites by 3 rest 30 evens Swim 25/50 fast x2 4x75 Kick choice (115) 1200/2400 8x200 odds Free IM (330) FINS/snorkel 400 evens Pull Negative Split (3) desc {25 line K + 50 super catch up + rest 60, then 20s 8x25 (45) + 25 triple touch? (demo)} odds human stroke evens Backstroke 3x: 4x25 (40) Paddles, PB, Ball 3x: 1x150 (155) 4x100 Back (145)* 1x100 (115) rest 40 1x50 (55) 1200/4000 1x100 Back (145)** 1x100 Free IM cruise (145) 1x200 Free-Back Drill x50 (420) 12x75 Back (110) descend final 3 6x50 (1) #3 25* / #6 50* Ba or Fly 1x100 easy / 7000 8x25 Back (35) {12.5 fast Kick + 12.5 easy} 50 easy 5150
Tuesday May 22, 2018 -- SCY 3x: 1x300 (420, 410, 4) 150 Free + 150 BBF 1x100 Kick (150, 145, 140) on Ba or Brst 1x50 Kick (1) with Board 2x25 Stroke Drill (50) 20x50 Kick (1) 3 of each* + 2 of each** 2500 2x: 4x25 stroke drill (35) 1x200 Pull (245) middle 100 fast 2x25 stroke drill (45) 1x100 Pull (130) middle 50 fast 3400 200 backstroke 3600 6x: -- stronger as you go through the set 2x75 Free (110) 3x50 Free (40) extra 20 5400 300 Free-Back x25 5700 6x25 (walk back on 1:00) #1 dive off side + underwater fast K to 12.5 #2 dive off block + fast swim to 15M #3 dive off block + fast K to 25Y 150 Free-Back x25 6000
Tuesday May 22, 2018 LCM 5x: 1x100 Free (130) 50L 50R 1x100 Kick (2) 1x100 Free IM (145) 1x100 Pull (130) NS Half NS, get time, half 3.5.7.5 800 Pull (1140) 400 Pull (540) 200 Pull (3) 100 Free (125) 200 Free (250) 300 Free (415) 400 Free (540) 8x100 Pull (130) 400 Free (530) 300 Free (405) 200 Free (240) 100 Free (120) 8x50 Kick Fast Free 2 (50) + 2 (55) + 2 (1) + 2 (105) 4x100 Free-Back (140) / 7000
Wednesday May 23 2018 4x: 1x150 (210) 100 Free + 50 Kick on Back 1x100 (140) Back 50 Breast 50 1x50 (50) Pull 5th 1x50 (50) Pull NS 1x50 (45) Pull NS 1x50 (55) Pull 5 th 1800 5x: 1x50 Free (50) 1x50 Back-Breast (50) 1x25 Fly (50) + 1x75 SLOG 700/2500 4x: 1x25 Free (25) 1x25 Fly (35)* 1x75 Free (115) 1x75 Back (115)* 1x50 Free (50) 1x50 Breast (1)* 1x100 Free (140) 1x100 Free (120)** 3x50 Free-Stroke Drill (45, 55, 105) 2600/5100 Mid Distance + Up {3-4 per lane} Mid Distance + Down {5-6 per lane} 8x200 Pull 3x100 Pull (130) 5 th 4-3.5.7.5 or 4.6.4.6 (225) 6x50 Pull (55) 7 th 4- descend 1-4 (215) rest 45 12x25 (35) 4.3.2.1 breaths per 25 descend by groups of 4 + 4x100 Free-Back x25 (130) /7000 + 3x100 Free-Back x25 (140) /6300