Sunday, September 13, 2015

Workouts for the Week 1 Beginning Sept 14th - Sept 18th



Mondays - Anaerobic Threshold - EN2 (approximately 80% perceived effort)
Wednesdays - Stroke/IM - this week is Backstroke
Fridays - Sprint  EN3 (Aerobic Overload/VO2 Max), Lactate Tolerance/Lactate Production

5:30 AM  Monday - Anaerobic Threshold - EN2
2 x 300 Choice
4 x 50 Go over some Freestyle drills
     1.   Catch-up - 
     2.   Arm down on breathing side - breath on one side only, that arm is at your side.  Make sure BOTH shoulders rotate.  
     3.   Weak arm -  Breath on one side.  Make a fist with the NON-breathing side hand.  If breathing bilaterally, pick one side.
     4.   10 Kicks/1 stroke - perform 10 kicks on one side, arm extended out front for 10 kicks, do 3 free strokes and do 10 kicks on that side.  
3 x 100 Kick
3(4 x 25) on 35  1. drill  2. build  3. 1/2 BLAST/1/2 EZ  4. Sprint
8/9/10 x 100 on 1:30 (10)/ 1:40(9)/1:50(9)/2:00 (8) En2 use an interval where they are getting 20-30 sec rest
2200/2400
Below is the heart rate range.  within 2 beats either side is ok
Age    Heart Rate
30      25 for 10 seconds
40      24
50      23
60      22

cooldown
10 x 50 on 1  alternate 50 swim, 50 drill  (time allowing)
2700/2900

Wednesday - Stroke (Back)
5:30 AM
Warm up
600 Mix (75 Free/75 Back/75 K on side/ 75 Choice) x 2
25 front scull w pull buoy
25 mid scull
25 rear scull
25 swim
3 x 100 25 scull/75 swim (rotate sculls)
4 x 50 Back Drill
     1.  5 strokes Back/5 strokes Free - change direction of rotation (to help initiate rotation)
     2.  Right arm only (other arm at side)- make sure both shoulders rotate, slow stroke down, exaggerate rotation
     3.  Left arm only - same slow and accurate
     4.  Progression drill -  bring 1 arm up to vertical, pause, lower to hips, and do full stroke, repeat with other arm
     
2 x 300 Every 3rd length Backstroke Rest:10 between
3 x 100 Free IMs  Free/Bk/Br/Free on 1:45/1:55/2:05
2(8/9/10 x 50) on 50/55/1
     1st set Free - short rest
     2nd set 2 back/1 free on 1/1:05/1:10  adjust for time
3100

Friday - Sprint
5:30 AM
Warm up
400 Swim
4 x 100 1 each of KPDS    800
4 x 50 Build on 1  1000

6/7/8 x 50 on 55/1/1:05/1:10 (interval with 10 sec rest)  Short rest, FAST pretty hard!   1500  EN3
4/5 x 100 on 1:35/1:45/1;55/2:05  Short rest Fast hard!    2000
2 x 50 EZ choice                                                         2100
4/5/6 x 50 on 55/1/1:05/1:10 Same as above                  2400 
3/4 x 100 on 1:35/1:45:1:55/2:05 FAST, short rest, Hard  2800

4 x 25 with paddles swim  on coach  2900
4 x 25 with fins tarzan swim on coach  3000
100 EZ
4 x 25 with fins and paddles
100 EZ
3300
   

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