A MENTAL CHALLENGE

 

Today with our prep group was just one long swim which included the warm up and warm down.

75x75 @1:25 on the GREEN MONSTER.

This is not a “garbage yardage” set.  Every stroke is an opportunity to correct something.  WIN this set.  This is not race pace it’s technique pace.

It’s BORING. There I said it but stay focused and don’t check out.

With every stroke, every lap you take is helping you build for a better result down the road.

This set is designed for you to dial in on your;

• Streamlines 
• Underwater’s 
• The catch on entry
• The pull
• The turn

Basically you are trying to make it second nature so you can dial it up at that next important meet.  Any of you watch the movie COOL RUNNING.  Remember the scene where they are pushing the sled and they start repeating “ feel the rhythm, feel the rhyme”, once you feel that you feel like you can go on forever.

KEY POINTS AS YOU WORK THROUGH THIS SET

• Just an open swim.  It’s okay to touch and go at low intensity.
• Back off a little if you feel your stroke gettin sloppy. That does not mean skip a 75.
• Add some speed from time to time as you work through the set.
• Hydrate between repeats but do not skip a 75 to get water.  Hydrate a bit every couple of repeats.

This set is designed to improve your habits and yes it could become boring and monotonous but if you approach it with a clear mind and really focus on the water around you and how it feels moving through it you will come out the other side as a better version of yourself as a swimmer.

Have a great day.  Be productive. WIN

SOME HOLIDAY CHEER

 For those of you traveling during the holidays or those of you in private schools this week, we are missing you.  Here are some workouts if you want to get wet which might be a good idea.  It's easy to think of this time as your winter break but don't sabotage all the work you have done up to now.  We have great things coming in the next few months.

Here we GO,  change intervals if needed.

PREP warmups 

• Standard warmup 4x4x4
• 400 mixer (free/back by 50)
• 4x50 kick @1:00IMO/FREE
• 4x100 free @1:30

kick set

3 rounds

• 3x25 kick on back  @40
• 2x75 @1`:20 Max effort  (25 kick/25 swim/25 kick)

IM set

6 rounds

• 25 fly get your air @30
• 50 back to breast @50
• 25 free AOS @1:00
• hydrate check HR

POST SET

4 ROUNDS

• 2X50 BUILD EACH TO 90% EFFORT
• 100 MAXIMUM EFFORT @1:30 AOS

2X50 FAST AOS @45

• REST 1:00N GET HR drink

SWIM DOWN 100

GOLD warmups 3x3x3

• 300 mixer (free/back by 50's)
• 3x50 kick @1:10 IMO/FREE
• 3x100 free @1:45

IM set

4 rounds

• 4x50 IMO/free kick @1:15
• 4x25 IMO swim @40

speed play set with fins

2 rounds

• 2x25 free fast AOS @30
• 1x50 smooth back @1:00
• 2x75 free fast build to na sprint @1:20
• 100 smooth back stroke @2:15

TAKE FINS OFF SWIM DOWN WITH

8X25 @40 ODDS FREE EVENS BREAST WITH GLIDE

Wednesday gold practice

WARM UP THE USUAL

300 swim mixer (150 free/150 back)

3x50 kick IMO/free @1:10

3x100 back @2:00 pay attention to your walls

PRE SET with your fins

4 rounds

3x25 back kick @40

2x75 @1:30 (25 back kick /25 fast free swim/25 back kick)

FINS OFF

8 minute kick (00-40 choice smooth. 40-00 fast free)

MAIN SET

75 fly back breast @1:30

3x25 fly breast with free kick last 25 fast free

2 rounds 

  4x50 @1:00 free

3x25 choice no free @50

3x25 fast free @40

Have a good day. Be productive