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Thread: 2017 Stroke and IM Practices by Andrew Le Vasseur week 1

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    2017 Stroke and IM Practices by Andrew Le Vasseur week 1

    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 75ís and 50ís
    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 100ís and 50ís
    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 IMís
    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 100ís
    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
    Attached Files Attached Files

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