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Thread: April 13-19 High Intensity Training 3 Weeks to SCY Nats.

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    April 13-19 High Intensity Training 3 Weeks to SCY Nats.

    Find at the bottom of this post an attachment with these practices in a word document which is easier to print and read. Scroll through the sticky introduction at the top, to find Dryland exercises and drills for the four competitive strokes described.




    Workout Created by Andrew L.
    4,550/2,950 Yards
    ___ swimmers/___ SCY lanes
    Sprints or race specific
    100 and 200 fast kick set
    Practice 1 Focus on 200ís
    April 13-19, 2014 3 weeks to SCY

    Warm-up:
    200 swim
    200/100 kick
    300/200 pull
    200/100 swim

    Pre-set:
    10X50 (25 drill/25swim)
    1) Recovery pause
    2) Hinge pause
    3) Two arm catch
    4) Finish forearms
    5) Finger drag/Catch-up
    1:00, 1:05, 1:10 int.

    Main Set:
    6(4)X50 kick
    Descend 1-3 and 4-6
    Fins :50, 1:00, 1:10 int
    No fins 1:00, 1:10, 1:20 int

    Broken 200 by 50ís with :10r
    3(2)X200 pull (:30 rest)
    1:00P/3:00I 1:15P/3:30I
    1:05P/3:10I 1:20P/3:40I
    1:10P/3:20I 1:25P/3:50I


    (2)1X200 free 5:00 int
    Fast as you can today!
    Heats of 2 swimmers per lane, 10 seconds apart

    1 easy 100/50

    6(4)X50 kick
    Ascend 1-3 and 4-6
    Fins :50, 1:00, 1:10 int
    No fins 1:00, 1:10, 1:20 int

    Broken 200 by 50ís with :10r
    3(2)X200 pull (:30 rest)
    1:00P/3:00I 1:15P/3:30I
    1:05P/3:10I 1:20P/3:40I
    1:10P/3:20I 1:25P/3:50I

    (2)1X200 free 5:00 int
    Fast as you can today!
    Heats of 2 swimmers per lane, 10 seconds apart

    1 easy 100/50

    2(1)X200 pace (:15 rest)
    1:10P/2:35I 1:25P/3:05I
    1:15P/2:45I 1:30P/3:15I
    1:20P/2:55I 1:35P/3:25I

    Warm-down:
    200 easy







    Workout Created by Andrew L.
    4,150/2,750 Yards
    ___ swimmers/___ SCY lanes
    Sprints or race specific
    100 and 200 fast kick set
    Practice 1 Focus on 100ís
    April 13-19, 2014 3 weeks to SCY

    Warm-up:
    200 swim
    200/100 kick
    300/200 pull
    200/100 swim

    Pre-set:
    10X50 (25 drill/25swim)
    1) Recovery pause
    2) Hinge pause
    3) Two arm catch
    4) Finish forearms
    5) Finger drag/Catch-up
    1:00, 1:05, 1:10 int.

    Main Set:
    6(4)X50 kick
    Descend 1-3 and 4-6
    Fins :50, 1:00, 1:10 int
    No fins 1:00, 1:10, 1:20 int

    Broken 100 by 25ís with :05r
    6(4)X100 pace (:30 rest)
    1:00P/1:45I 1:15P/2:00I
    1:05P/1:50I 1:20P/2:05I
    1:10P/1:55I 1:25P/2:10I

    (2)1X100 free 2:30 int
    Fast as you can today!
    Heats of 2 swimmers per lane, 10 seconds apart

    1 easy 100/50

    6(4)X50 kick
    Ascend 1-3 and 4-6
    Fins :50, 1:00, 1:10 int
    No fins 1:00, 1:10, 1:20 int

    Broken 100 by 25ís with :05r
    6(4)X100 pace (:30 rest)
    1:00P/1:45I 1:15P/2:00I
    1:05P/1:50I 1:20P/2:05I
    1:10P/1:55I 1:25P/2:10I

    (2)1X100 free 2:30 int
    Fast as you can today!
    Heats of 2 swimmers per lane, 10 seconds apart

    1 easy 100/50

    4(2)X100 pace (:15 rest)
    1:10P/1:25I 1:25P/1:40I
    1:15P/1:30I 1:35P/1:50I
    1:20P/1:35I 1:45P/2:00I

    Warm-down:
    200 easy







    Workout Created by Andrew L.
    3,950/2,800 Yards
    ___ swimmers/___ SCY lanes
    Race Specific 25ís and 50ís
    Stroke drills
    Aerobic 200ís pull 100ís swim
    Practice 3 Focus on 50ís
    April 13-19, 2014 3 weeks to SCY

    Warm-up:
    200 swim
    200/150 kick
    300/200 pull
    200/100 swim

    Pre-set:
    4(3)X50 (25 drill/25swim)
    1) Recovery pause
    2) Left arm pull
    3) Right arm pull
    4) Finger drag/Catch-up
    :50, :55, 1:00 int.

    Main Set:
    8(6)X50
    swim very fast choice
    1:30, 1:45, 2:00, 2:15 int.

    4(3)X50 (25 drill/25swim)
    1) Head Tap
    2) Shark Fin
    3) Front sculling
    4) Stretch and Finish DPS!
    :50, :55, 1:00 int.

    2(1)X200 pull aerobic pace
    (:15 rest)
    1:10P/2:35I 1:25P/3:05I
    1:15P/2:45I 1:30P/3:15I
    1:20P/2:55I 1:35P/3:20I

    16(12)X25
    Very fast swim choice
    1:00, 1:10, 1:20, 1:30 int.

    4(3)X50 (25 drill/25swim)
    1) head up free (Tarzan)
    2) Recovery Pause
    3) Triple under
    4) Stretch and finish DPS
    :50, :55, 1:00 int.

    4(3)X100 swim aerobic pace
    (:10 rest)
    1:10P/1:20I 1:25P/1:35I
    1:15P/1:25I 1:30P/1:30I
    1:20P/1:30I 1:35P/1:45I

    8(6)X50
    Kick very fast choice
    1:30, 1:45, 2:00, 2:15 int.

    4(3)X50 (25 drill/25swim)
    1) Pause third stroke/kick
    2) Shark fin
    3) Finger drag/Catch-up
    4) Head tap
    :50, :55, 1:00 int.

    Warm down:
    300/200 pull







    Workout Created by Andrew L.
    4,050/3,400 Yards
    ***___ swimmers/___ SCY lanes
    Moderate recovery
    Race specific 25ís and 50ís
    Practice 4 Focus Parts of the Race
    April 13-19, 2014 3 weeks to SCY

    Warm-up:
    200/100 swim
    200/100 kick
    300/200 pull
    200/100 swim

    Pre-set:
    4XThru
    1) Fy 2) Bk 3) Br 4) Fr
    or choice
    3X50
    1) 25Kick/25 Stroke
    2) 25 Drill/25 Stroke
    3) 50 Stroke
    1:00, 1:05, 1:10, 1:15 intervals

    Main Set:
    1X200(150) pull :15 rest
    1:15P/2:45I 1:30P/3:15I
    1:20P/2:55I 1:35P/3:25I
    1:25P/3:05I 1:40P/3:40I

    10X25
    Breakouts
    No breath to the 15 meter mark!
    :45, :50, :55, 1:00 intervals

    2X100(75) swim :15 rest
    1:15P/1:30I 1:30P/1:45I
    1:20P/1:35I 1:35P/1:50I
    1:25P/1:40I 1:40P/1:55I

    10X(50)
    2 Turns (start from middle)
    Achieve faster flip turns by attaining streamlined arms below your thighs before initiating the flip and tighten your ball as you flip. Nose to knees! Look up on open turns!
    1:15, 1:25, 1:35 intervals

    6(4)X50 swim :15 rest
    :35P/:50I :50P/1:05I
    :40P/:55I :55P/1:10I
    :45P/1:00I 1:00P/1:15I

    10X25
    Build and finish no breath for at least the last 6 strokes!
    :45, :50, :55, 1:00 intervals

    Kick set :15 rest
    6(4)X50 kick moderate
    1:10, 1:15, 1:20, 1:25 intervals

    10X50 From a Start!
    Odd: choice fast
    Even: easy
    1:15, 1:25, 1:35 intervals

    Warm-down:
    100 easy
    In and out 50ís if you wish to continue may be added or substituted for a set of equivalent length on any of the above practices.

    8X50 (out and in)
    25 sprint
    20-25 reps or :25-:30 sec
    1) Dips
    2) pull outs
    3) Push-ups elbows tight
    4) Squats touch your heel
    5) belly plank with alt. leg lift
    6) Streamline kicking on back
    7) Balance crunches
    8) Alternate arm/leg on belly
    25 recovery swim
    :15 rest

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