Mondays
Week 4
500 warmup
10x50(odd drill/swim, even kick) @ 1:10
200 cool down
8x100 kick Alternate 100fly (on back/sides/stomach), 100 back
HR post exercise 190bpm
HR took 1:05 seconds to recover to 130bpm
100 cool down
4x100 swim 2 free 2 back
HR post exercise 180bpm
HR took 1:00 to recover to about 130bpm
150 cool down backstroke/free relaxed continuous propulsion from arms & legs
Week 5
500 WU
8x75
Kick drill swim IM order HR 130 throughout
8x100 kick alt fly (HR 180, :55) back (HR 170, :45) by 100
150 kick drills HR 120
4x100 back (HR 180, swam 1:08’s, 1:05 return 130)
150 cool down drills
Week 6
500WU
8x50 free hypoxic 8 breath-1breath @ 1:15 (made on 35-40)
100 kick drill
8x100 back rotate kick (180, :50sec) (170, :40)
100 back drill
4x100 back swim(no underwater kickouts) (190, :55)
Made on 1:05, 1:08, 1:10, 1:08
Worked on moving forward and kicking a little deeper & body position
12x75IM kick(flybackbrest, backbreastfree…) (170, :45)
Since quads were burning, really got breast kick feelings down
100 cool down very slow floating !
Week 7
300wu drills
4x(4x50) IM order kick, drill, kick, swim on 1:15 hr 170
150 recovery
8x100 dolphin kick (25 sprint, 25 underwater powerful) (165,:35)
100 recovery
8x25 backstroke @ :45 (hr 180) shoulder got tight in rear deltoid area on extension/hand entry before pull
100 kick all out on back in streamline 1:15 hr 190, :45 recovery
50 very slow mostly kicking
3630yds total (shoulder tightness (rear deltoid area on entry/extension backstroke…) didn’t complete)
Week 8
400wu
4x4x50 kick im order
(HR 160, :30) (160,:25) made around :50, breast 1:05’s
100ez
8x50 free hypoxic @ 1:15 (made around 42’s down to :37 1 breath)
100 easy
3x300 kick free on sides HR 170, :50
100 easy
2x150 kick 100 max effort, 50 build up HR 180 @ 2:40
4x100 stroke
Backstroke 1:09, 1:12, 1:08more kickouts, 1:15 (HR 180, :55)
4x25 mid pool through turn working power kicking through turn (missing wall bad turns)
8x25 15m powerful kickout into smooth backstroke 10sec rest hr 150
200cd
4000yds
Week 9
200WU
6x100 IM kick (HR 160, :40) made on 1:46’s
100 back kick relaxed with good body roll and breakouts
6x100 back kick with roll (HR 160, :45) made on 1:40
100 free drill
8x50 hypoxic 8-1 breaths 1:15 swam 40-38 for first 4 then 36,35,34,31
4x200 free kick alternating sides 3:15,3:10,3:15,3:05 (HR170, :45)
8x75 drill kick drill odd back even fly
2x(
25,25,25,25 backstroke :15’s (HR170) on 40seconds
50,50 backstroke :33, :35 (HR 170, :40)
100 backstroke 1:15 (HR 170,:45) very slow turnover
)
8x25 IM order good smooth technique
Fly/breast not pressing chest enough
200ez backstroke/breaststroke drill
Total 4400yds
Week 10
300WU
3x300Free Kick (4:45,4:58,4:46) HR(160,170,180) Recovery (:46,:52, 1:04)
100 drill
4x4x50 IM order kick made :45’s HR 160 recovery :45 long underwaters powerful
100 recovery
8x50 @ 1:15 8-1 breath 38-36’s
100 back drills
4x200 back 2:22, 2:43, 2:45, 2:36) HR 180, 1:00 recovery right arm was pushing too deep relative to my body and my shoulder got a bit irritated
200 correct back technique
4x100 fly Swim/Kick (on back) 1:26,1:27,1:26,1:25) HR 170
5x100 breast kick
100 cool down
Total 4700yds
Week 11
Monday
300WU
3x300 Free kick on sides (4:44,4:55,5:00) HR 160,160,160 (:45,:45,:45)
6x100 back kick with body roll & dolphins+breakouts 1:50,HR150, :25,:30,:30,….,:30
6x100 breast kick alt back/stomach 1:55 HR 145 :25,:30,:30,:30,….
10x50 mid pool with 2 turns(UW dolphins) 8,7,6,5,5,4,3,2,1,0 @ 1:15
Learned the step forward relay start.
200 cool down
3100yds
Week 12
300WU
4x4x50(IM order kick made :50’s HR 135-140 :10 recovery
3x300 free kick sides (4:40,150,:55) (4:45,170,1:00) (4:50,180,1:05)
200 back/free drill
8x50 Free 8-1 breath @ 1:15
100 back drill
4x100 back (1:16,1:17,1:16,1:18) HR 150 on average hand slipping through top of pull
4x100 fly swim/kick
200 easy
PM
200WU
200 back pull drilling fixing my catch and body position lining my hips/shoulders up
400 free 9 dolphin kicks each wall
4x100 back kick 8-10 dolphin kicks each wall
200 cool down
5200yds
Week 13
800 back drill
8x100 Free @ 1:30 avg HR 173, avg time 1:13
8x100 Free Kick @ 2:00 avg HR 172, avg time 1:29
8x100 Back Kick @ 2:00 avg HR 165, avg time 1:28
Coach made us do a 500 for time here from a push, I went 5:50
8x100 Back Swim @ 1:30 avg HR 160, avg time 1:16
800 breast drill/swim with fast pullouts
10x15yd all out dolphin kick with breakout
200 cool down
5750yds
Week 14
200WU
8x100 back kick hr 140, made 1:40’s @ 2:00
Video technique, drills
Felt pretty bad
Week 15
800 back drill
8x100 Free Kick 1:29 150bpm @ 2:00
8x100 Free 1:05 175bpm @ 1:30
8x100 Back Kick 1:31 160bpm @ 2:00
8x100 Back 1:18 159bpm
800 set breast
800 set fly
800 body position drills
16x12.5 fly kick alt back/stomach
Total 6400 yds
Week 16
Club practice Water very cold again hard to perform
300 WU
4x125 (25fly swim, 25 fly kick, 25 fly swim, 50 solid free) @ 2:10
4x125 (25back swim, 25 back kick, 25 back swim, 50 solid free) @ 2:10
4x125 (75 back kick, 50 free kick) @ 2:10
6x50 @ 1:20 from block (fly 27, free 24, back 30, free 26, breast 40, free 27)
200 cool down
Week 17
300wu
800 s.a. back drill
8x100 back kick 1:36 147bpm
16x12.5 Fly kick @ :45
8x50 Free Hypoxic @1:15
8x100 free kick 1:37 145bpm
Shoulder was strained a bit from an event this weeked so I let it rest mostly
Week 18
300WU
800 back drill single arm with weight great body line hips/shoulders
12x50 Fly kick/single arm @ :50 Powerful kicks moving forward
200 easy
8x100 backstroke @ 1:30 avg (1:11 , 168bpm)
200 easy
16x50 backstroke kick @ 1:00 (:39, 165) very tired
12x12.5 dolphin underwater all out alt back/stomach @ :40
200 easy
Night
300 Warmup
8x100 Freestyle avg (1:09, 171)
200 easy working on dps with thrusting streamlined kicks
8x100 free kick (8-10 dolphins each wall) @ 2:00 avg (1:21, 170)
200 easy/video technique
7000 total
Week 20
200 WU
800 Single Arm Back drill with weight/chute
16x50 free @ :45 (:31.5, 159)
200 easy freestyle
8x100 Free Kick @ 2:00 (1:21, 156)
200 easy kick with body roll constant propulsion @ streamlined
8x100 IM swim @ 1:30 (1:22.25, 167)
200 easy swim back/breast slow
12x12.5 all out dolphin kick bigger kicks today @ :30
50m kick underwater slow controlled
100 easy
PM
500 drills & warmup
8x100 back swim @ 1:30 (1:15, 153) worked on keeping technique better than turnover
200 easy back swim dps
8x100 back kick @ 2:00 (1:19, 172)
200 easy kick
4x dolphin kick all out with mono fin
500 Video of drills and swimming working on technique
7800yds total
Week 21
400 WU
6x50 back @ 4:00 (email has data)
100 cool down
Tuesdays
Week 4
8x100 kick Post HR 160bpm, :45sec recover
Drill & Fartlek kick for 1300yds total workout
Week 5
200 WU Breast & IM kick
8x50 hypoxic @ 1:15
3x300 Free Kick (sides) (HR 170, :55)x2 (HR180, 1:05)
100 Wd free/breast
Total = 1600yds
Week 6
200WU
5x100 Fly kick/swim (180,:40) (180,:45)
100 drill/recovery (Fixed bad kick/body position)
4x200 kick (1-3Free side) (4breast) (160,:40) (170,:50)
100 cool down
Week 7
600yds mixed breast/fly kick/ IM drills
Figured out I was reaching too much during my backstroke recovery and my shoulder was getting pinched/irritated. Relaxed more and more and pain is gone.
1800yds
Week 8
200wu drill kick scull
4x4x50 (25uw, 25 dolphin on surface) alternate on stomach/back every 4
HR160 @ 1:00 made :45’s
300 50 kick, 25 drill
200 fartlek breast kick HR 160
300 cool down drills and turns focus
Week 9
Drills
4x200im order fartlek kick
2200yds
Week 10
300WU
5x100 Breast kick (F,E) (E,F) (F,F) (E,E) (4x25 in that order) non stop in each 100
HR 130 for that set
4x200 IM order kick sprint kick flags-wall-flags
3x200 drill (back, free, breast)
200 slow perfect free with breakout focus
2400yds
Week 11
300WU
10x50 back kick sprint thorough turn :10 rest. HR 150 after
500 fly kick on side sprint through turns & underwater HR150 after
3x200 drill (free, back, breast)
8x25 UW dolphin kick tight ones @ :45 made them on :20 very slow
200 free by 50’s (closed fist, open fingers, flat hand, thumb out very far)
3x4x25 (F/E,E/F,F/F,E/E)
100 super slow streamlined swim
Week 12
300WU
8x50 breast drill/swim @1:00 Pullout focus
4x200 kick alternating breast/back by 200’s (Sprinting from flags to wall to flags)
100 scull drills
8x75 free 25 UW flutter kick, 50 controlling shoulders body and kick and timing
6x100 50 3 pullouts per lap, 50 breast drill
200 cool down
Week 13
Drills
12x12.5 dolphin kick under all out
Alt back/stomach
Week 14
Drills Fartlek kick
12x12.5 dolphin kick under all out
Alt back/stomach
Week 15
300 WU
6x200 fartlek kick (fly,back,breast,free,IM,IM)
6x50 fly kick with fins (power thrusts)
500 breast pullouts & technique & fartlek speed (25,25,50,50,75,75,100,100)
16x12.5 fly kicks
3x100 long dps lots of power in technique & pullouts
800 backstroke drill
Total 3850yds
Week 16
XMAS no practice
Week 17
300 WU
4x250 Fartlek Kick (IM order 4x(5x50))
16x12.5 fly kick on stomach/back @ :45
300 Fartlek Breast & Fly swim/kick
4x250 drill (breast,breast,fly,back)
200 cool down
Total 4700yds
Week 18
300 WU
800 Back Drill W Chute.Weight
4x250 Fartlek Kick (4x(5x50 IM Order))
16x12.5 Fly Kick On Stomach/Back @ :45
300 FArtlek Breast kick and Fly kick
4x250 Drill (Breast, Breast, Fly, Back)
200 Cool Down
Week 19
200 WU
800 back drill single arm
8x100 alt (Pullouts/Dolphin Kick)
6x75 breast (25drill, 50 kick technique)
5x100 Fartlek Kick (Fr,Ba,Fr,Fl,Fr)
4x250 Variable speed kick (Fly,Back)
12x12.5 Dolphin kick
4x25 Stretch cord kick 20 kicks all out on back @ 1:00
200 cool down
4800yds
Week 20
16x12.5 dolphin kick @ :30
5x200 fartlek kick
3x200 breast/fly drill and perfect turns
Other video & drill and variable speed swim
4000yds
Week 21
Off
Wednesdays
Week 4
10x 100 kick IM order switching sides
160bpm, :50sec recovery
Week 5
150wu
12x75 (IM order kick) @ 1:20 made on 1:10 HR 150 after each
Breast kick hr was 120 so I did fly kick instead plus very slow…
100 wd
Week 6
200 WU
8x100 IM kick (150,:30) (160,:30)(2nd half)
5x50 kick for time @ 3:00 (fly on back with underwaters) (:32,:33,:34,:35, :39) HR 200 on 3:00 interval from blocks
50 easy kick
Week 7
200wu
9x100 IM kick (made on 1:50’s) (hr160,33sec rest) (150hr towards last 2,:18sec rest)
Legs felt very tight and heavy… hard to keep them moving… and to keep myself moving
2x200IM @ 6mins (hr 180, swam a 2:29 around 1:06 first 100)
(hr 190, swam 2:49.. started to sink at the 50…)
1x100IM (hr 200, swam 1:09 felt kinda sick after used 4+dolphins)
200 cool down making sure all my technique was fixed up. Learned that letting my upper body ride up a bit higher on the water in backstroke really helped me increase my turnover, although my legs wouldn’t move with my arms so… I stopped that and just did some loosen up very slow freestyle
1800yds
Week 8
300WU kick scull
8x100 fly kick alternate sides (HR155, :30)
4x100 @ 2:40 HR190 after each (fly-:29,:40)(fly-1:22)(free-1:16)(free-1:09)
4x50’s with relay starts (free,Free,Back,Back) HR 180 after each
200 cool down kick drills back rolling kick, breast kick
Week 9
200WU
9x100 Fly Kick HR140-160-170-160 :45sec rest made around 1:50’s
6x100 IM kick HR 160 made on 1:00, :40sec rest
100back drill and sculling
6x50 back with start @ 2:20 HR 180 swam 27,29,29,30,30,29
100 cool down
Video some drills and swim
Week 10
300WU
8x100 Fly Kick made 1:45’s HR155 :30 recovery
100ez
8x100 IM Kick 1:50 HR 150, :30sec recovery
100 free/back drill
200free HR 170 swam 2:07 2:00 rest
2x100 free HR180 swam 1:10,1:09 with 1:00 rest, then 2:00 rest before 50
50 Free :26 HR180
Triceps very hard to move, shoulder wasn’t stable at end so had to work very hard to keep control of the finish of my push with my arms.
100 slow Cool down
2650yds
Week 11
On backstroke, my hips and shoulders were not in line when I was pulling one was higher/lower than the other so I had no leverage to move forward when I made my kicks smaller(knees/legs not breaking the surface but good bent knee kicks snapping) Think of having shoulder and hip in a straight line pointing to the direction I want to move. If hip is higher than shoulder I am trying to move DOWN with my pull, if shoulder is higher than hip I am trying to move UP with my pull. Both are not so good…
100WU
10x100IM Kick swam (1:45,HR 180, :45 recovery)
(1:45,180,:50)x6 (1:45,180,:55)(1:40,180,1:05) (1:30,180,1:15)
200 easy
8x100Fly Kick (1:50,150,:30) (1:45,170,:40) (1:45,175,:50)x5 (1:30,180,1:20)
200 drill pulling mechanics
2x50 Fly (:25,180) (:26,170) on 2:00
2x50 Back (:31,170)x2 @ 2:00
200 cool down
Total 2700yds
Week 12
400WU trying out 1lb weight backstroke drill w/o parachute(didn’t have one with me)
10x100 Fly kick (avg time- 1:34, avg HR – 172)
100 easy drill
4x100 back (1:03, 1:04, 1:06, 1:06)
300 drill/easy
400 IM kick body position & long underwaters
200 cool down
Video (over rotating on backstroke & need to tighten kicks up, kicking too deep at times maybe because of over rotating, also dolphin kick underwater looks streamlined, fly coming up too high at end of push stay lower at end of push, Free pull looks great when doing Jon Lau’s catchup drill, backstroke armpull looks great just over rotating body…)
Week 13
6x100 broken @ each 25 with 200 easy between each repeat & 10mins rest after each 100
Odds – 4x25 @ :35 with chute & 1lb dumbbells in hands
Evens – 4x25 @ :25 no chute, no dumbbells.
Back (17,17,18,19)-1:11, (13,14,15,15)-:57
Fly (17,18,18, 17)-1:10, (14,15,15,15)-:59
Free (16,17,18,19)-1:10, (11,14,15,15)-:55
Total of 1200easy dps
Week 14
Total 3500
Week 15
300WU
6x50 fly @ 4:00 from a push except last one (28,29,30,31,30,26.2) hr 180
16x50 free long relaxed technique trying double arm pull before turn
10x100 fly kick avg 1:38, 151bpm @ 2:00
10x100IM kick 1:36, 150bpm @ 2:00
450 very slow thinking about body line and continuous propulsive technique, streamline
Total 3850
Week 16
300 WU
6x50 fly @ 4:00 from a push 30,30,31,31,30,32
Water was very cold so I cooled down a bit with back drill and did dryland conditioning
Week 17
300WU
6x50 Fly @ 4:00 (30,30,30,29,30,31)
200 easy
10x100 IM kick 1:41, 145bpm
100 body position drilling
10x100 fly kick @ 2:00 (1:49,141bpm)
100 cool down
Week 18
10x100 Fly Kick (1:33,154) @ 2:00
10x100 IM Kick (1:35,150) @ 2:00
3x200IM @ 8mins (2:22,2:24,2:26)
Total 5000yds
Week 19
500 WU
16x75 Breast/Fly Drills/kick
5x100 Fly @ 8:00-9:00 (:58,:59,1:06,1:09,1:00)
5x100 easy between each sprint
200 cool down
300WU
200 breast kick with breast fins
300 Power Kicks Thrusting
10x100 IM Kick (170bpm, 1:21.5) @ 2:00
Running Dive Speed Turns (4.3 from flags to flags was best)
200 Cool Down
Total 5100yds
Week 20
1000 warmup kick & drill
10min rest 6x50 back @ 4:00 (:31 on average)
200 easy
10x100 IM kick @ 2:00 (1:18, 167bpm)
200 easy free 8 hard dolphins each wall (went 2:08)
100 free 8 hard dolphin kicks each wall (went :53)
Total 4200yds
Week 21
600 WU
6x100 Broken backstroke
200 cool down
Total 1400yds
Week 23
400WU
10min rest
3x100 back @ 10min broken at 25 on :25’s
12.5yd splits and dolphin kicks
1(4.89, 5.69, 5.85, 5.64)
9 kicks, 11 kicks, 11kicks, 12kicks)
2(4.72, 5.64, 5.69, 5.79)
12kicks, 10kicks, 11kicks, 10kicks)
3(5.13, 5.32, 5.77, 5.93)
12kicks, 11kicks, 11kicks, 10 kicks)
Averages (4.91, 5.55, 5.77, 5.78)
Then 200 easy
5back T finishes 5 free T finishes
100yds easy
8x100 fly kick @ 2:00, 1:55, 1:50,1:45,1:40,1:35,1:30,1:25 made them all last one 1:25 exactly.
200 easy
Total 2100yds
Thursdays
Week 4
Breast drills/swim/kick
4x100 swim post HR 180, recovery 1:05
Fartlek kick the rest, very tired to do 100’s kick holding high intensity Kept HR over 130 though
2600yds
Week 5
Breast kick/im kick warmup
8x50 hypoxic @ 1:15 (8-1 breaths)
3x300 free kick (sides) (HR 170, :55recovery)x2 & (180,1:05)
Warm down free/breast
Week 6
400wu drills (backstroke progression)
3x300 free kick on side (160,:30) (150,:35) (150, :30)
150 back drill
4x200 back swim made (2:50,2:40,2:40,2:45) HR 190 1:05 recovery
100 recovery
8x100 im kick working underwater (hr 150, :30)
100 cool down
Week 7
200wu
3x300kick (free on sides) HR 150 very very tight :20
100ez
8x50 free hypoxic (by 50, 4breath,3breath,2,breath,1breath,4,3,2,0)
50 easy
8x50 breast kick @ 1:05 (:47,:44,:45,:50, :53, :55,:55,1:15)
4x100 back kick with kickouts (hr 150, :30recovery)
6x25’s from dive @ 2:00 (hr 180)
6x25 (starting mid pool with turn)
100 cool down
3630yds
Week 8
300wu kick/drill/scull
8x100 back kick with roll (hr150, :25) made around 1:45’s
4x100 breast kick (hr150, :30)
4x(25swim,25drill,25swim) back (hr160,:25) made (1:00,1:00,:55) my drill was 2 right, 2 left strokes
100 easy
16x25 Free @ 40 , 1-2breaths (hr160) made them around 15’s
4x200 back (hr160,:30) made them (2:30,2:30,2:35,2:28) couldn’t stay underwater long
16x25 fly kick underwater on back (hr150) @ :40
300 slow back/fly drills
Week 9
200WU
3x300 free kick made 5:55 HR 150, :25 recovery
200 scull/drill
6x100 fly 25swim/25kick made 1:40’s HR 150, :35
200 back drill
Problems keeping knees bending with hips up and proper pull…
200 back swim 2:55 very tired… hr 140,, :25
8x25 underwater kick @ 100
8x50 25fast/25easy
200 cool down
Week 10
Lost workout?
4700yds total though
Week 11
Took off, Thanksgiving Went Bowling so that tired my shoulders out!
Week 12
800 back drill with weight and chute
8x100 free swim averaged 1:17 and hr 160
8x100 free kick on sides averaged 1:37 and hr 170
8x100 back kick averaged 1:40 and hr 163
8x100 back swim averaged 1:19 @ hr 165
800 breast drill
10x12.5 fly kick all out
Week 13
200 wu
8x200 drills single arm & such working on thrusting from thigh & reaching with shoulder for dps
10x stretch cord kickout with light cord to 25yds, swim back at super speed!
100 easy
Week 14
200 WU
8x100 Free Kick (1:27,157bpm) @ 2:00
8x100 Free (1:15,160) @ 1:30 Lats very very sore feeling
100 easy
8x100 Back Kick (1:26,175bpm)
10x50 breast drill/swim working on keeping a great body line and timing. Got lats even more tight.
100 easy
800 back drill with brick/chute
8x100 back (1:15,161)
100 easy
12x12.5 Fly kick all on back
300 cool down better techniques
5600 total yds
Week 15
300 WU
Total 6200yds
Week 16
300WU
800 Back Drill single arm with weight/drag..
8x100 back kick avg time 1:24 avg hr 171
100 easy
8x100 back swim avg time 1:15 avg hr 165
100 easy
8x100 free swim avg time 1:11 avg hr 163
100 easy
8x100 free kick avg time 1:23 avg hr 161
100 easy
8x50 hypoxic
100 easy
12x12.5 fly kick alt stomach back (on stomach hip/knee kicks, on back knee tight hips kicks) @ :45
200 easy
Total 5700yds (also did lots of dryland core and control work with team)
Week 17
200 WU
800 back drill single arm weight
8x100 back kick @2:00 (1:22,173)
8x100 free kick @ 1:30 (1:24, 165)
8x100 back swim @ 1:30 (1:16, 162)
8x100 Free @ 1:30 (1:14, 166)
total 7200yds
Week 21
200swim
200kick
200 drill
4x(4x12.5) Dolphin kick from start, swim through turn @ :40
Needed to work more on keeping long strokes with proper exchange from arm to arm
100 easy
8x100 back swim @ 1:30 averaged 1:17 at average hr 166bpm
200 easy till hr was about 110
8x100 free kick @ 2:00 averaged 1:21 at heart rate 168bpm
200 cool down
Total 3100yds
Fridays
Week 4
Week 5
Dual Meet
Worked on low fly and body position on back and kick fast on free!
24.5 50 fly relay split
1:00 100 back (only 3-4 dolphin kicks on walls)
23:2 50 free relay split
Week 6
300wu, Lost sheet with workout..
Week 7
300wu
Fartlek kick
1x200 free @ 2:20
200 cool down
1800yds
Week 8
200wu
4x200 flags in sprint kick through turn everywhere else easy HR 140 after each
Did free, breast, back, fly
6x50 25uw, 25 backstroke drill/smooth swim
6x50 2 pullouts, 25 breast drill/smooth swim
200 freestyle drill cool down slow consistant kicking
Week 9
200 wu scull & drill for body position
4x200 fartlek kick(speed through turns) free
4x200 drill (200fly,200back,200breast,200free)
4x25, fly kick underwater (alt. stomach,back)
4x25 mid pool through turn swim from flags in kick the rest.
4xdive 25’s underwater dolphin kick
100 swim slow great technique and breathing freestyle
Total 2200yds
Week 10
Drills & Variable speed sprint/ez swims starts/turns
2400yds
Week 11
???
Week 12
800 back drill with 1lb weight (no chute yet)
Alternating 50 with weight and 50 without weight doing single arm alternating arms by 25
4x200 IM order kick sprinting flags through turn to flags out of turn HR 160 on average after each
800 breast drill/kick/swim
10x12.5 dolphin kick all out
2x15yd kickout for time 7.8sec,7.7sec
Week 13
Off
Week 14
Fartlek kicking 200s
800 back drill single arm
12x12.5 dolphin kick on back/stomach @ :40
Total 3400yds
Week 15
Pool was messed up… Did a bunch of stretching and some yoga stuff with club team
Week 16
300 WU
800 back Drill
5x200 Fartlek Kick
5x200 Fly/Breast kick with swim through power turns
16x12.5’s fly kick on back/stomach held under 9 entire time
4200yds total
Week 17
800 back drill single arm with weight
16x12.5 dolphin underwater @ :45
4600yds drill/fartlek kick/ variable sprint
Week 22
300 WU
10min rest
6x50 fly (from push) @ 4:00 (26.58,27.40,27.82,27.44,27.09,28.01) Avg 27.39
Had a couple bad breakouts on the slower times I believe.. last one hard to control everything
200 cool down
6x100 @ 10:00 Backstroke broken at 25’s finish with flip to the feet
#1 with shorts/drag/weights @ :40’s (14.45, 15.18, 16.25, 16.11)
#2 with shorts/drag/weights(2lb) @ :40’s (15.81, 15.97, 16.31, 16.36)
#3 no equip @ :30’s (12.97, 13.66, 13.89, 14.81)
#4 equipment @ :40’s (15.22, 16.00, 15.79, 16.31)
#5 equipment @ :40’s (14.51, 15.63, 15.99, 16.69)
#6 no equip @ :30’s (13.17, 14.41, 15.02, 15.58)
200 easy
8x100 fly kick on sides avg HR 172 avg time 1:24 @ 2:00
200 easy
Total 2600yds took about 2hrs to finish
Saturdays
Week 4
IntraSquad Meet
Week 5
Show Me Invitational
23.5 50 free relay lead off
10 min rest
1:04 100 IM
20min rest
1:16 100 breast
75 brast relay
100 free :53 relay split
2:25 200IM
:25.3 50 fly individual (very very tired)
10.8 25yd free relay split
Week 6
100 wu
10x100 fly kick 3x(1:30, 150bpm,:35recover) 6x(1:40, 160,:40) 1x(1:20,180,:55)
100 cool down
Week 7
Relay meet
Week 8
Had to Coach all day, 13hrs… didn’t feel too good
Week 9
Swim (SCM)
200WU
6x100fly kick HR180, :55 rest my times(1:45’s)
100easy
6x100IM kick HR 160, my times (155-2:00 as I got tired):45 rest
100 easy drill fly timing, body position, catch, pull, staying low
4x50fly from push HR180, @2:00 my times (33,34,38,36)
100 easy kick some scull
6x25 (free :16,free :17, back :16, back :17, breast :18, breast :19)
@1:30 Hr 170
Week 10
Wash U Invite
Swam :57 100yd back (27,30)
:56 100yd fly (26,30)
2:15 200yd IM (26,32,40,33)about..
2:09 200yd back (29,32,34,33)about...
Week 12
400 drills/ fartlek speed
2 back starts
26.8 50 back
2:13 200im
59.00 100 back (made about 12-15yds underwater each wall, bad breakouts & turns)
Week 13
Rec Plex Meet
Week 14
SCM
300 WU 10mins rest
6x50 Free @ 4:00 from a push (29,30,31,31,32,30)
On the last one I made sure to finish my pushes and eyes more forward instead of down
10x100 Fly Kick @ 2:10 made on 1:55 on average with HR 135. Water was VERY hot…
Worked on back technique, tightened kicks, more snapping, wider catch, body in line, longer body(stretched neck out a bit)
Week 15
300 WU scull/drills keeping shoulders stable
6x50 back @ 4:00 (28,30,31,32,30,32) Lost control of body on last one by a lot.. Always felt weak and out of breath coming off the turn through the breakout.
10x100 fly kick @ 2:00 made 1:41 on avg and hr 140 on avg
10x100 IM kick @ 2:00 made 1:39 on avg and hr 145 on avg
800 body position/sculling by 50’s tight core very tight streamline when TOES leave wall
4x50 with stretch cord dolphin kicks @ 2:00 (25 thrust from knees, 25 small quick kicsk)
200 slow longest dps possible cool down
3800yds total
Week 16
500 WU
6x50 back @ 4:00 (27,28,28,29,30,32)
200 easy refocused on abck technique
10x100 fly kick alt sides 1:34, 164bpm
1000 stroke drills on video to correct problems
10x100 IM Kick 1:40, 158bpm
300CD
Total 4200yds
Week 17
Scm meet
100 back 1:07.0 very relaxed at end of race held 10 dolphin kicks off each wall
100 fly 1:05.0 legs a bit tired at end short underwaters kept breathing every 2
50 fly relay split (12.8,15) 27.8 short underwaters here as well
Week 18
6x50 Back (27,27,28,29,30,27) <- Used legs more on last one
10x100 Fly Kick (161,1:27.5) @ 2:00
Total 5000yds
Sundays
Week 4
Week 5
Club Meet
24.8 50 fly relay split
23.8 individual 50 free(very bad body position with arms turnover too fast)
52.1 100 free relay split (24, 28)
Week 6
Week 7
Week 8
Week 9
Week 10
Wash U invite
50 back, 28.0
50 free split 23
Lifting Workouts
Tuesdays
Reverse Grip Chins Normal Grip
Week 4 (150lb, 150bpm, :40sec) (165lb, 190bpm, 1:05) (165, 190, :55)
Week 5 (165,170,:45) (165,180, 1:00) (165,190, 1:10)
Week 6 (165,170,:35) (165,170,:40) (165,180,1:05)
Week 7 (165lb*15+4rep,140, :32) (165lb*13+5rep, hr160, :41) (165lb*14+4rep,190,:51)
Week 8 (165x15+3rep,150,:30) (165x17+2,160,:25) (165x14+2,160,:40)
Week 9 (165x18+2,143,:30) (165x17+2,169,:50) (165x12+2,170,?)
Week 10(165*15+5, 148,:22) (165*13+5,170,:50) (165*14+5,180,1:16)
Week 11(165*18+2,140,:20) (165*16+1,168,:34) (165*15+2,170,:38)
Week 12(165*15+5,157,:25) (165*12+4,158,:30) (165*11+5,172,1:07)
Week 13(165*16+4,165,:35) (165*12+6,180,:49) (165*14+5,185,1:11)
Week 15(165*17+3,138,:20) (165*14+5,171,:36) (165*13+3,165,:30)
Week 16 Xmas
Week 17 (165*15+3,143,:15) (165*15+3,164,:50) (165*13+4,155,1:01)
Week 19 (165x18+2,153,:15) (165x15+4,153,:18) (165*18+2,150,:19)
Week 21?(180lb*13+3, 141,:15) (165lb*15+4, 163, :38) (165lb*12+5,168,:37)
Week 22 (150*20,129,0) (165*13+4,161,:26) (165*14+4,164,:49)
Leg Press
Week 4 (320, 140, :45) (400,2001:45) (400,190,1:45)
Week 5 (400, 170, :45), (400, 190, 1:30), (400, 200, 1:20)
Week 6 (400,170,:35) (400,180,1:05) (400,170,1:10)
Week 7 (400lb*15+5, hr180, 1:35) (400lb*20, hr210, 1:17) (400lb*14+6, hr190, 1:31)
Week 8 (400x13+2, 160, :40) (400x13+5,180,:50) (400x14+3,180,:55)
Week 9 (400, 166, :38) (400,170,1:20) (400,175,1:23)
Week 10(400,170,1:00) (400*16+4,180,1:40) (400,180,1:15)
Week 11(400,190,:40) (400*16+4,190,1:13) (400*16+4,188,1:24)
Week 12 (400*16+4,170,:45) (400*12+4,160,:44) (400,174,1:40)
Week 13 (400x15+5,173,:45) (400x20,190,1:30) (400x15+3,185,1:21)
Week 15 (400,168,:55) (400,178,1:34) (400,176,2:00)
Week 16 Xmas
Week 17 (400,166,1:55) (400,166,2:00) (400,180,2:00)
Week 18 (400,154,:15) (400,163,:34) (400,169,:39)
Week 21?(400*20,158,:30)(400,175,:57)(400,178,1:09) Better rep speed
Week 22 (400,166,:36) (400,177,1:05) (400,171,1:06) great rep speed
Reverse Grip Decline Bench Press
Week 4 (50lb, 150bpm, 1:00 ) (60lb, 170bpm, 1:20 ) (60lb, 180bpm, 1:15)
Week 5 (55, 170, 1:00), (55, 170, 1:15), (55, 170, 1:15)
Week 6 (55’s,150,:30) (55,160,:55) (55,150,:50)
Week 7 (55’s*20rep, hr140, :30) (55’s*20rep, hr140, 1:16) (55’s*20rep, hr183, :57)
Week 8 (55x20,140,:20) (55x20,160,:25) (55x18, 160, :30)
Week 9 (60,127,:0) (60,143,:31) (60,148,:34)
Week 10(60,120,0) (60,140, :44) (60,170,:55)
Week 11(60,145,:25) (60x18+2,160,:42) (60x19.5,159,:30)
Week 12 (60,140,:20) (60,140,:20) (60*16+4,154,1:27)
Week 13 (60x18+2,150,:18) (60x20,150,:37) (60x20,160,1:00)
Week 15 (60,148,:25) (60,157,:30) (60,157,:48)
Week 16 XMAS
Week 17 (60,140,:15) (60,144,:34) (60,162,:35)
Week 18 (65,148,:20) (65,148,:19) (65,154,:32)
Week 21 (70*17+3,150,1:09) (70*15+2,160,1:23) (70*9+4,147,:23)
Week 22 (65*20,141,:27) (65*17+3,146,:27) (65*16+2,145,:25)
Fridays
Wide Grip Pull Ups
Week 4 (160lb,170bpm,:50sec), (160lb,180bpm,1:20)
Week 5 Dual, Invite, Club Meets
Week 6 Lost Results…
Week 7 Relay Meet
Week 8 (160lb,hr147,:25) (160lb,169,1:05)
Week 9 (165,155,:25) (165x17+2,178,?)
Week 10 WU Invite SAT-SUN
Week 11 (150x15+5,112,0) (165x10+4,160,:40)
Week 12 (165x12+3,170,:40) (150x20,180,:41)
Week 13 OFF
Week 14 (150x17+2,140,:15) (150x16+4,170,:27)
Week 15 (150x15+5,130,:0) (150x16+3,157,:24)
Week 16 (150x20,135,12) (150x15+4,165,:48)
Incline Flies DBs
Week 4 (45’s,160,1:00), (40,170,1:10)
Week 5 Dual, Invite, Club Meets
Week 6 Lost Results…
Week 7 Relay Meet
Week 8 (45’s,hr154,:20) (45’s,hr148,:30)
Week 9 (45,168,:50) (45,170,:55)
Week 10 WU Invite SAT-SUN
Week 11 (45,153,:25) (45,174,:37)
Week 12 (45,180,:35) (45,180,:48)
Week 13 OFF
Week 14 (50x20,140,:15) (50x20,157,:30)
Week 15 (50,130,:0) (50,167, :26)
Week 16 (50,143,:8) (50,154,:20)
Leg Extension
Week 4 (150,160,:45), (155,170,1:30)
Week 5 Dual, Invite, Club Meets
Week 6 Lost Results…
Week 7 Relay Meet
Week 8 (155lb,158,:15) (155lb,168,1:30)
Week 9 (155,175,:52) (165,179,:49)
Week 10 WU Invite SAT-SUN
Week 11 (165x16+4,165,:35) (165*14+6,179,:37)
Week 12 (165, 165, :33) (165, 180,:48)
Week 13 OFF
Week 14 (165x13+4,150,:33) (165x18+2,175,:38)
Week 15 (165,170,:27) (165,170,:32)
Week 16 (165,148,:11) (165x16+4,162,:27)
Seated Rev Grip Rows
Week 4 (120, 180, 1:15), (120,170, 1:40)
Week 5 Dual, Invite, Club Meets
Week 6 Lost Results…
Week 7 Relay Meet
Week 8 (120lb,168,:45) (120lb,166bpm,:40)
Week 9 (120,167,:27) (120,175,:50)
Week 10 WU Invite SAT-SUN
Week 11 (120,163,:22) (120,175,:30)
Week 12 (120,170,:25) (120,176,:46)
Week 13 OFF
Week 14 (120,153,:26) (120,176,:41)
Week 15 (135,160,:28) (135,168,:28)
Week 16 (135,153,:32) (135,172,:34)
Reverse Grip Bench DBs
Week 4 (40’s,170,1:30), (40’s,170,1:10)
Week 5 Dual, Invite, Club Meets
Week 6 Lost Results…
Week 7 Relay Meet
Week 8 (40’s, 142bpm, :20) (40’s, 142bpm, :35)
Week 9 (45,148,:29) (45,159,:30)
Week 10 WU Invite SAT-SUN
Week 11 (45,151,:30) (45,160,:45)
Week 12 (45,170,:20) (45,163,:30)
Week 13 OFF
Week 14 (55,156,:20) (55x16+4,168,:46)
Week 15 (50,145,:17) (50,148,:36)
Week 16 (55,151,:22) (55x17+3,160,:29)
Leg Curl
Week 4 (150,160, 1:05), (170,170,1:10)
Week 5 Dual, Invite, Club Meets
Week 6 Lost Results…
Week 7 Relay Meet
Week 8 (170x17, 140bpm, :20) Right leg was sore and tight so I stopped
Week 9 (170,148,:15) (170,160,:55)
Week 10 WU Invite SAT-SUN
Week 11 (170,150,:26) (170,155,:32)
Week 12 (170,165,:29) (170,162,:36)
Week 13 OFF
Week 14 (170,145,:27) (170,154,:30)
Week 15 (180,155,:24) (180,150,:29)
Week 16 (190x17+3,151,:30)
Week 17 (190x17+3,151,:25)
AM HEART RATES
11.28 52bpm
11.30 52bpm
12.02 50bpm
12.05 50bpm
12.09 54bpm
12.10 52bpm
12.11 64bpm had to pee… 46bpm after sitting down
12.17 49bpm
12.26 41bpm
12.27 44bpm
43bpm
1.24 51bpm
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