Practice Workouts

Here I'll be posting the stroke workout schedule for some swim groups, as well as the results from any sprint recorded sets. This is just a general outline and could change during the course of the practice. If you have any questions contact me by email or on the pool deck.
-Coach Pat

Ellis Aquatics Pre-Senior Workout Training

posted Mar 21, 2013, 10:29 AM by Pat Windschitl   [ updated Aug 10, 2014, 1:41 PM ]


Monday - Anaerobic Sprinting & Hypoxic
  • Main Focus Points:
    • Breakouts
    • Underwater Kicking
    • Breathing Patterns
    • Tempo Rates
    • Stroke development
    • Developing the mindset to train
  • 70% Stroke work, either Butterfly, Backstroke, or Breaststroke.
  • 30% Freestyle stroke work, predominately breathing patterns.



Tuesday - Aerobic Endurance for Mid-distance Free

  • Main Focus Points:
    • Applied Breakouts
    • Sustainable splits for 200's+.
    • Breathing Patterns
    • Distance per stroke (DPS)
    • Developing the ability to train
  • 70% Freestyle stroke work
  • 30% Individual Medley stroke work, predominately drill.



Wednesday - Lactate Threshold Sprinting

  • Main Focus Points:
    • Turns and Transitions
    • Breakouts from Turns
    • Underwater Kicking, or pull-downs
    • Being comfortable with being uncomfortable
  • 70% Stroke work, either Butterfly, Backstroke, or Breaststroke.
  • 30% Freestyle stroke work.



Thursday - Aerobic Endurance for the Individual Medley

  • Main Focus Points:
    • IM, with focus on Turns and Transitions
    • Negative Splitting 400 IM / Building within the 100.
    • Kicking Speed & Endurance
    • Being confident in training
  • 70% Individual Medley Work.
  • 30% Freestyle stroke work.



Friday - Wild Card Day

  • Coaches Pick of either aerobic or anaerobic work
  • Main Focus Points:
    • Starts and Breakouts
    • Tempo Rates or DPS
    • Developing the ability to race
  • 70% Stroke work, either Butterfly, Backstroke, or Breaststroke.
  • 30% Freestyle stroke work.



Saturday - Station Work

  • Main Focus Points:
    • Resistance Work & Getting a feel for the water
    • Dive & Turn Stations
  • 50% Resistance work: buckets, 25y cords, short cords.
  • 25% Core Work/Fly Kicks.
  • 25% Skill work.

Green Group Workouts - October 2011

posted Oct 17, 2011, 3:21 PM by Pat Windschitl   [ updated Dec 19, 2011, 3:41 PM ]

Green Group Workouts


August 1st-5th

posted Jul 31, 2011, 4:40 PM by Pat Windschitl   [ updated Jul 31, 2011, 4:41 PM ]

Freestyle: How can I be a better mental swimmer? Total Yards: 4500

Activity

Purpose

Details

Video

Motivation: Making yards count at practice. Thinking about how we swim and why.

Making yardage count and thinking about swimming each lap.

Warm-up

En2: Swimming without Adjusting Equipment.

16x100’s (75’s) Free Drill

4 of Catch-up free on 2:05

4 of Zipper-Catch-up on 2:00

4 of Fingertip Drag on 1:55

4 of Freestyle Sprint on 1:50

Turns

Sp1: Quick and efficient Freestyle turns. Getting into and off the walls before our competition.

12x25’s Free-Back + 12x25’s Free to free

Sprint Pace, trying to be as far from the wall as possible.

Endurance

En3: Endurance with paddles. Finishing races strong without adjusting caps and goggles.

8x125’s, 100’s or 75’s on 2:05

Emphasize leaving the wall on time and making every one.

Finishes

Sp3: Importance of Freestyle finishes.

Discuss importance of Freestyle finishes, example.

With Fins: 3 Man Relay 25’s Freestyle Sprints goal 12-14 seconds.

Dives

Sp1: Goal to hit 25’s freestyle times from the block.

Dive 25’s and 50’s Freestyle sprints:


IM: Why shouldn’t I swim like I feel? Total Yards: 4500

Activity

Purpose

Details

Video

IM: Importance of holding form when tired

Holding form to keep up speed in races. Not getting lazy in practice

Warm-up

En2: Swimming without Adjusting Equipment or pausing on the wall.

18x100’s (75’s) IM Drill

6 on 2:15, 6 on 2:05, 6 on 1:55.

Turns

Sp1: Quick, efficient & legal IM turns.

8x25’s Fly-Back, 8x25’s Back-Breast, 8x25’s Breast-Free

Sprint Pace. Not looking for wall with backstroke.

Endurance

En3: Endurance with the IM, maintaining times and consistency with swims.

8x100’s (75’s) IM on 2:00

Emphasize correct turns, proper stroke form, and speed.

Sprint

Sp3: Speed with Butterfly/Backstroke potion of IM.

Discuss importance of fly to back turn, speed with underwater kicks.

With Fins: 3 Man Relay 50’s Butterfly/Backstroke.

Dives

Sp1: Speed for different strokes

Dive 25’s and 50’s, &100 IM sprints:


Freestyle: How can I get faster in Freestyle? Total Yards: 4500

Activity

Purpose

Details

Video

Motivation: Making each stroke count in Free.

Making each stroke/lap count for free.

Warm-up

En2: Swimming without Adjusting Equipment.

16x100’s (75’s) Free Drill

4 of Catch-up free on 2:05

4 of Zipper-Catch-up on 2:00

4 of Extended Reach Free on 1:55 with paddles

4 of Freestyle Sprint on 1:50 with paddles

Turns

Sp1: Quick and efficient Freestyle turns. Getting into and off the walls before our competition.

12x25’s Free-Back + 12x25’s Free to free

Sprint Pace, trying to be as far from the wall as possible.

Endurance

SP2: Endurance with paddles. Some fins. Finishing races strong without adjusting caps and goggles.


10x50’s Freestyle sprint. Elite group goal is to be sub 40 seconds.

200 Freestyle all out for time. Repeat for 2 full rounds.

Emphasize leaving on time and making every one. 1:00 interval

Finishes

Sp3: Review Importance of Freestyle finishes.

Discuss importance of Freestyle finishes, example.

With Fins: 3 Man Relay 25’s Freestyle Sprints goal 12-14 seconds.

Dives

Sp1: Goal to hit 25’s freestyle times from the block.

Dive 25’s and 50’s Freestyle sprints:



Butterfly and Breaststroke: What makes me move forward? Total Yards: 4000

Activity

Purpose

Details

Video

FLY+BR Clips, emphasizing body movement.

Staying on top of the water and maintaining form.

Warm-up

En1: Drill work, emphasizing proper form with Butterfly and Breaststroke.

3x100’s Iron-man & Superman butterfly kicks

2x100’s 1 arm butterfly

1x100 1/1/1 butterfly


3x100’s Iron-man & Superman Breaststroke kicks

2x100’s 2 Kick Breaststroke

1x100 Breaststroke

Turns

Sp1: Quick, efficient & legal BR+FLY turns.

20x25’s Open-turns. Odds FLY, Even BR.

Sprint Pace. Pull downs with BR, 5 kicks with FLY.

Endurance

En3: Holding form with Breast and Fly.

8x100’s (75’s) on 2:15, Odds FLY 2/2/2 Drill, Evens BR.

Emphasize correct turns, proper stroke form, and speed.

Sprint

Sp3: Speed with Butterfly/Breaststroke with fins.

Importance of breathing with Butterfly + tempo with Breaststroke.

With Fins: 3 Man Relay 25’s Butterfly/Breaststroke w/FLY kicks.

Dives

Sp1: Speed for different strokes

Dive 25’s Breaststroke and Butterfly.


IM: How should I prepare for my race? Total Yards: 4500

Activity

Purpose

Details

Freestyle

Reveiw:

What should be my goal form?

How do I warm-up for the event?

Do I practice turns in the warm-up pool?


3x100’s Streamline kick Free

2x100’s Catch-up free

Free turns for 10 Minutes

Free sprints for 10 Minutes

Backstroke

3x100’s Streamline Kick Back

2x100’s Catch-up Back

Back turns for 10 Minutes

Back sprints+starts for 10 Minutes

Breaststroke

3x100’s Streamline Breaststroke kicks

2x100’s 2 Kick Breaststroke

10 Minutes BR turns and pulldowns

10 Minutes of 25’s Breaststroke sprints

Butterfly

3x100’s Iron-man & Superman butterfly kicks

2x100’s 1 arm butterfly

1x100 1/1/1 butterfly

Fly turns for 10 Minutes

Fly sprints for 10 Minutes


Practice Schedule for April 4-8

posted Apr 4, 2011, 11:08 AM by Pat Windschitl   [ updated Apr 4, 2011, 11:09 AM ]

 Week

Monday 

Tuesday 

Wednesday

Thursday 

Friday 

April 4-8

 Breast & Free

 Free & Fly

Fly & Back

 Back & Breast

IM & Dives

Results from March 31 Practice

posted Apr 4, 2011, 11:06 AM by Pat Windschitl   [ updated Apr 4, 2011, 11:07 AM ]

Green & Yellow

Time in Seconds

Thursday, March 31, 2011

Athlete

FLY

BA

BR

FR

Things to work on improving before Saturday

Alducin, Aline

19

20

25

17

Butterfly Kicks in BR pull down, fixed for second race.

Carino, Brianna

22

25

36 DQ

19

Needs to work on not pulling past hips on BR and developing proper BR kick.

Carino, Joshua

25

28

36 DQ

22

Needs to work on not pulling past hips on BR and developing proper BR kick.

Dela Cruz, Cifriana


40


36

Working on becoming comfortable with a dive.

Gomez, Samantha

29

33

36 DQ

24

Needs to work on BR pull down.

Hurd, Kayla

24

26

28

21

Working on extending out for a long reach in FLY.

Hurst, Dane

40

35

45 DQ

27

Needs to work on not pulling past hips on BR.

Hurst, Tristen

33

30

36 DQ

22

Needs to work on not pulling past hips on BR.

Lucero, Jilliyn

22

24

27

18

Needs to work on 2 down, 1 up breathing in FLY

Lucero, Lauryn

30

38

35 DQ

31

Needs to work on removing flutterkick in BR. Finishing BA on back.

Munoz, Christian

20

19

22

16

Work on refining BR pulldown

Munoz, Julian

22

26

26

19

Working on finishing backstroke on back and not leaving early in races.

Orihuela, Gabriela

30 DQ

33 DQ

33 DQ

27

Removing Flutter kick in FLY & BR, Remembering to finish on back for BA

Tanjuakio, Jenika

22

24

26

18

Keeping her head lower on FLY & BR, Breathing pattern for FLY,

Tanjuakio, Yaelle

34

29

39

31

Working on longer reach in FLY, and a stronger pull in FR

Zanker, Wendy

24

23

26

19

Working on glide in BR, and breathing lower in FLY

Stroke Schedule

posted Mar 11, 2011, 10:23 AM by Pat Windschitl   [ updated Mar 17, 2011, 11:13 AM ]

Each Week we rotate through the different strokes.

 Week

Monday 

Tuesday 

Wednesday

Thursday 

Friday 

 March 1-4

 Free

 Back

Free

 Back

 Free

 March 7-11

Freestyle 

 Backstroke

 Breaststroke

Butterfly 

 Dives

 March 14-18

Butterfly 

Freestyle

 Backstroke

  Breaststroke

  Dives & IM

 March 21-25

  Breaststroke

Butterfly 

 Freestyle

  Backstroke

  Dives

 March 28-1

  Backstroke

  Breaststroke

 Butterfly

Freestyle

 Dives 

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