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 |
posted Mar 21, 2013, 10:29 AM by Pat Windschitl
[
updated Aug 10, 2014, 1:41 PM
]
posted Oct 17, 2011, 3:21 PM by Pat Windschitl
[
updated Dec 19, 2011, 3:41 PM
]
Green Group WorkoutsGreen group workouts.doc |
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
|
|
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 |
|
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
|
|
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
|
|
|
