2017 Stroke and IM Practices by Andrew Le Vasseur week 1

[alevasseur]

Swimmers
Find below 4 practices 2 Stroke 2 IM.
Best,
Coach Andrew


Workout Created by Andrew L.
4,150/3,000 Yards
___ swimmers/___ SCY lanes
Best/Worst 75’s and 50’s
Aerobic mid-distance pace,
USMS Stroke and IM
January 2-6, 2017
17 weeks to SCY Nationals

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

Technique-Set:
8(6)X50
(25 drill/25 freestyle swim)
:50 :55, 1:00, 1:15, 1:30 int.
1) Head tap
2) finish forearms
3) fist pull
4) Stretch and finish DPS

Main Set:
1X300/200 swim (:15 rest)
1:15P/4:05I 1:35P/6:05I
1:20P/4:20I 1:40P/6:20I
1:25P/4:35I 1:50P/6:50I
1:30P/4:50I 2:00P/7:20I

10(8)X75 fast swim (:15 rest)
Odd 75 best stroke
Even 75 worst stroke
(+:15 on interval)
:55GT/1:10I 1:15GT/1:30I
1:00GT/1:15I 1:20GT/1:35I
1:05GT/1:20I 1:25GT/1:40I
1:10GT/1:25I 1:30GT/1:45I

8(6)X50 (:15 rest)
Odd: best kick
Even: worst kick
(+:10 on interval)
1:00, 1:05, 1:10, 1:30 int

16(14)X50 sprint (:20 rest)
Odd: best stroke
Even: worst stroke
(+:10 on interval)
:30GT/:50I :50GT/1:10I
:35GT/:55I :55GT/1:15I
:40GT/1:00I 1:00GT/1:20I
:45GT/1:05I 1:05GT/1:25I

1X300/200 pull (:15 rest)
1:15P/4:05I 1:35P/6:05I
1:20P/4:20I 1:40P/6:20I
1:25P/4:35I 1:50P/6:50I
1:30P/4:50I 2:00P/7:20I

Warm-down:
200/100 easy swim





Workout Created by Andrew L.
4,200/3,000 Yards
___ swimmers/___ SCY lanes
Best/Worst 100’s and 50’s
Aerobic mid-distance pace,
USMS Stroke and IM
January 2-6, 2017
17 weeks to SCY Nationals

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

Technique-Set:
8(6)X50
(25 drill/25 swim)
:50 :55, 1:00, 1:15, 1:30 int.
Odd: Best stroke
Even: Worst stroke

Main Set:
1X300/200 swim (:20 rest)
1:15P/4:05I 1:35P/6:05I
1:20P/4:20I 1:40P/6:20I
1:25P/4:35I 1:50P/6:50I
1:30P/4:50I 2:00P/7:20I

8(6)X100 fast swim (:30 rest)
Odd: 100 Best stroke
Even: 100 Worst + :10 rest
1:10P/1:40I 1:30P/2:00I
1:15P/1:45I 1:35P/2:05I
1:20P/1:50I 1:40P/2:10I
1:25P/1:55I 1:45P/2:15I

8(6)X50 (:15 rest)
Odd: Best kick
Even: Worst kick + :10 rest
1:00, 1:05, 1:10, 1:30 int

16(14)X50 sprint (:30 rest)
Odd: Best stroke
Even: Worst +:05 rest
:30GT/1:00I :50GT/1:20I
:35GT/1:05I :55GT/1:25I
:40GT/1:10I 1:00GT/1:30I
:45GT/1:15I 1:05GT/1:35I

1X300/200 pull (:20 rest)
1:15P/4:05I 1:35P/6:05I
1:20P/4:20I 1:40P/6:20I
1:25P/4:35I 1:50P/6:50I
1:30P/4:50I 2:00P/7:20I

Warm-down:
200/100 easy swim






Workout Created by Andrew L.
4,300/3,200 Yards
___ swimmers/___ SCY lanes
Moderate Aerobic pace
Anaerobic kick and 200 IM’s
USMS Stroke and IM
January 2-6, 2017
17 weeks to SCY Nationals

Warm-up:
200/100 swim
4X50 (25 choice/25 free)
(:10 rest)
200/100 pull
4X50 (25 kick/25 swim)
(:10 rest)
200/100 swim

Technique Set:
4X(2X50) IMO
1) (25 kick/25 stroke)
2) (25 drill/25 stroke)
Drill options:
Fy- 3 left/3 right/3 full
Bk- hand switch
Br- pull wide, medium, narrow
Fr- Shark fin
1:00, 1:05, 1:10, 1:15 intervals

Main Set:
(6)4X50 kick fast
1:00, 1:05, 1:10, 1:15 int.

2(1)X200
1) IM 2) Pull
3:05, 3:25, 3:50, 4:15 int

4X75 rolling IM fast
1:20, 1:40, 1:50, 2:00 int

2(1)X200
1) RIM 2) Pull
3:05, 3:25, 3:50, 4:15 int

4X75 reverse rolling IM fast
1:20, 1:40, 1:50, 2:00 int

2(1)X200
1) IM 2) Pull
3:05, 3:25, 3:50, 4:15 int

(6)4X50 kick fast
1:00, 1:05, 1:10, 1:15 int.

Warm-down:
200 pull easy
150 swim
100 kick
50 swim





Workout Created by Andrew L.
3,700/3,000/2,800 meters
___ swimmers/___ LCM lanes
IM, Kick set, Anaerobic 100’s
USMS Stroke and IM
January 2-6, 2017
17 weeks to SCY Nationals

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

Technique-Set:
4X100
25 Drill IMO
25 Swim IMO
25 Kick IMO
25 Free
1:45, 1:55, 2:05, 2:15, 2:30 int

Main Set:
1X200 IM moderate
3:15, 3:30, 3:45, 4:00, 4:15 int.

5(4)(3)X100 freestyle fast
1:30, 1:40, 1:50, 2:10, 2:20 int.

6(4)X50 kick medium fast
1:00, 1:05, 1:15, 1:30, 1:45 int.

1X200 IM Fast
3:15, 3:30, 3:45, 4:00, 4:15 int.


6(4)X50 kick medium fast
1:00, 1:05, 1:15, 1:30, 1:45 int.

5(4)(3)X100 freestyle fast
1:30, 1:40, 1:50, 2:10, 2:20 int.

1X200 IM moderate
3:15, 3:30, 3:45, 4:00, 4:15 int.

Warm down:
200 easy

Main Set: option 2
3X200 IM moderate
3:15, 3:30, 3:45, 4:00, 4:15 int.

10(8)(6)X100 freestyle fast
1:30, 1:40, 1:50, 2:10, 2:20 int.

12(8)X50 kick medium fast
1:00, 1:05, 1:15, 1:30, 1:45 int.

Warm down:
200 easy