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


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