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AWYY January 2017 Workouts 1/9/17- 2/1/17

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by , January 5th, 2017 at 07:43 PM (1513 Views)
As always our actual weekly workouts may deviate from the plan below based on actual in the water progress and the need to modify focus for meets and group and individual goals

Monday 1/9/17 ~2600yds POWS –Pool Open Water Swim (each lap ~ 70yds)

DO NOT touch the wall or bottom (except for dolphin diving) for the entire workout. If you need to rest: tread water, or use your recovery stroke, e.g. backstroke, breast, side, etc.

For this workout the lane lines are removed and buoys placed in the pool. Swimmers swim continuous counter-clockwise laps

The rest interval (RI) between sets is the time it takes for you to take your goggles completely off/on while treading water in the deep end.

Start
Feet 1st deep water entry, surface and tread

Warm Up
1 lap; Swim under water to shallow, dolphin dive to bottom, push off bottom, surface and repeat until you can no longer touch the bottom.

Drills Bilateral/Weak Side Breathing/Breath Control
5 laps alternate B2- left /and B3 (or B3/ B4 left) , RI= goggles on/off
5 laps alternate B2- right / and B3 (or B3/ B4 right) , RI= goggles on/off

Main Set/ Drills
10 laps Blind with Sighting. Focus on sighting for all laps. Swim blind (with your eyes closed). Lift your head with eyes just above the surface. Open your eyes and take a quick snapshot of your sighting target, without interrupting your stroke rhythm. Separate the sighting stroke from the breathing stroke. Sight and then collapse into your stroke.

4 laps alternate FAST! / EZ, RI= goggles on/off
3 laps alternate FAST! Free-blind / backstroke, RI= goggles on/off
3 laps alternate FAST! Free blind / breaststroke, RI= goggles on/off

Optional – Group Swim
2 laps drafting; Follow the swimmer in front as close as possible without touching them, or follow them just to one side of their hip sight off of their bubbles. Switch lead swimmer on 2nd lap

2 laps group sprint: everyone gets side by side and sprints while staying next to each other in tight formation. On the second lap, start again but switch the other swimmers with inner swimmers.

Cool Down
2 laps choice EZ

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Wednesday 1/11/17 2600yd IM-Sprint

Warm Up

100 Choice

Drills
4 x 100 (done as: kick / swim by 25); #1= flutter kick / free, #2=br kick/ breast, #3= back kick/ back, # 4= dolphin kick/ fly

Main Set / Drills
4 x 100 Reverse IM, 0:15RIn (free-breast-back-fly)
1 x 100 (fly one-arm drill / fly by 25)
3 x 200 IM, 0:15RI
1 x 100 (back “L” drill / back by 25)
2 x 300 IM, 0:15RI
1 x 100 (breast 2 kick per one-pull drill / breast by 25)

Cool Down
200 Choice

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Monday 1/16/17 2450yds IM-Endurance

Warm Up

200 Choice

Drills
1 x 400 IM kick (100 dolphin kick, 100 flutter kick on back, 100 breast stroke kick, 100 flutter kick on stomach)
4 x 150 (done as 50 drill / 50 swim/ 50 drill)
1= Catch Up Drill / free/ Catch Up Drill
2= Chin Surf / fly / Chin Surf
3= Elbow Snap/ breast/ Elbow Snap
4= Shoulder Roll/ back/ Shoulder Roll

Main Set / Drill
10 x 25 fly, 0:30RI focus on timing and good form
1 x 100 Free pull
1 x 250 Back, focus on good form and turns
1 x 100 Free pull
1 x 250 Breast, focus on good form and turns
1 x 100 Free pull

Cool Down
200 Choice
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Wednesday 1/18/17 2700yd Sprint-Free

Warm Up

3 x 100 Reverse IM, 0:15RI (free-breast-back-fly)

Drills
4 x 50 (done as 25 sprint kick / 25 free EZ), 0:10RI

Main Set
12 x 25 sprint, 0:30RI
3 x 100 (25 FAST! / 75 EZ), 0:10RI
6 x 50 Descend 1-3, 4-6, 0:15RI
3 x 100 (50 FAST! / 50 EZ), 0:10RI
3 x 100 Sprint, 0:15RI
1 x 200 Negative Split
1 x 200 Build

Cool Down
300 non-free


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Monday 1/23/17 2700yd Mid Dist IM/Free

Warm Up
200 Choice

Drills
1 x 400 IM Kick

Main Set
4x:
1 x 200 IM
1 x 200 Free, good effort
1 x 100 One Arm (50 left / 50 right), 1=fly, 2=back, 3= breast, 4=free

Cool Down

100 Choice

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Wednesday 1/25/17 > 3100yds Grab Bag


This workout is an eclectic mix of drills and sets to add some spice and variety to our typical workouts.


Warm Up

1 x 200 (B3/B5 by 50, i.e. Breathe every 3 strokes, and then every 5 strokes for each 50)

Drills

8 x 25 Blind. The goal here is to identify which way you tend to veer, left or right, and to make adjustments to balance out your stroke for straighter swimming (this can be invaluable in open water). EZ swim down the center lane with your eyes closed. Count how many strokes you can take before touching the lane line. Continue to the wall with eyes closed making small adjustments to your stroke mechanics to keep you going straight. If you can do one length straight down the middle of the lane, then reinforce this (to establish consistency) on the remaining lengths.

2 x 25 Scull with Pull Buoy

2 x 25 Backwards Swim. Swim feet first down the lane. There may be some trial and error here to figure out how to put it in reverse in the pool.

2 x 25 Shark Fin Drill. Swim freestyle. During the recovery phase of the stroke, slide your thumb up along your side to your arm pit. Pause with your thumb in your arm pit and then continue the stroke to the entry.

2 x 25 Tombstone Kick. Flutter kick while holding the kickboard vertically with at least 2/3 of it underwater to maximize resistance.

2 x 25 Free with Pull Buoy at Ankles.

2 x 25 Water Polo (dribble/ shoot). Dribble ball to shallow end and back. Dribble by swimming freestyle heads up maintaining control of the ball without touching it (keep it between your arms). At the deep end take one shot into the goal.

2 x 25 Backstroke Goggle Balance. Lay your goggles on your forehead (no strap) and swim backstroke focusing on maintain stationary head control

2 x 25 Breaststroke Tennis Ball Drill. Tuck the tennis ball under your chin and hold it in place while swimming breaststroke

2 x 25 Fly with Underwater Recovery. Focus on the push phase of the fly stroke by swimming butterfly but ending a strong push phase by keeping your hands in the water and sneaking them back to the front. The end of the push should coincide with a strong kick, as your head comes out of the water

2 x 25 Paddle Head. Place the paddle at the top of your head and swim freestyle. The goal is to not lose the paddle by lifting your head, and keeping enough pressure on it to hold it in place.

2 x 100. Swim freestyle with a 360 summersault mid-pool and flip turns at each wall

4 x 25yd IM. Put all four competitive strokes into each 25yd length of the pool. This may mean that you’ll only be taking 2-3 arm strokes for each stroke (fly, back, breast, free)

Main Set
12 x 25 Free, 0:20RI. Swim EZ to middle of pool then sprint the last half of the pool, taking your last breath before the flags (i.e. flags to wall = no-breath zone)

Predict your finishing time for each set and each round of the following. The Rest Interval changes with each of the 3 rounds as follows:
1st Round = 10 Pop-Ups (in water push ups on edge of deck),
2nd Round = 10 seconds of Vertical kicking –hands at sides,
3rd Round = 10 seconds of Vertical Kicking –Hands out of water
3x:
1 x 100 Free, RI
1 x 100 breast, RI
1 x 100 back, RI
4 x 25 fly, 0:30 rest

1 x 300 Choice, good effort

Cool Down
(Number of Strangers in the Water) x 100 Choice. Unless you just want more laps this is your chance to get to know others in the pool.

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Monday 1/30/17 2800yd Free-End

Warm Up/ Drills

2 x 100 (50 pull /50 kick), 0:15RI

Main Set
4 x 200 Descend, 0:15RI
3 x 300 Build, 0:15RI
2 x 400 Steady, 0:15RI

Cool Down
100 non-free

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Wednesday 2/1/17 2600yd Free-Endr

Warm Up

1 x 200 (increase breathing pattern by on per 50, e.g. B2L/B3/B4L/B5)

Drills

4 x 100 (done as 50 drill/ 50 free)
1= flutter kick, 2= finger tip drag, 3= thumb scrape, 4 = fist drill

Main Set
3x:
1 x 100 good effort, 0:15RI
1 x 200 good effort, 00:15RI
1 x 300 good effort5, 0:15RI

Cool Down

1 x 200 non-free

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Categories
Swim Workouts , Workouts

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