swimottawa Masters Practice Log

Acronymns

fs/fr = front crawl
bk = backstroke
br = breastroke
fly = butterfly
ch = choice (not fs)
ki = kick
≠ fs/fr = not front crawl (ch)

brth = breathing pattern
build = progressively swim faster each length
dps = distance per stroke (count them)
long = long strokes
mod = moderate pace
pace = steady pace
sr = seconds rest

June WEEK 1 PRACTICES -- "Coach Sheri's practice week"

Practice 1 (theme: pace 100's)
wu: 100 FR long & loose, 100 ch ki, 100 FR pull with board, 300 IM (ki, dr, sw by 50's)
main: 16-20 x 100, every 4th one ch (not FR) on 1:45/2:00/2:15
wd: 50 dbl arm bk, 50 ch

Practice 2 (theme: sprint and aerobics)
wu: 200 ch, alt dr/sw by 50's, 3 x 50 ext. dog paddle/head up FR by 25's, 15 SR, 150 ki alt FR/ch, 100 FR pull with board
main: 3-4 x 400 (#1&3 FR, #2&4 IM*, 60 SR, *one-arm fly optional although not respected with sheer amazement)
wd: 100 ch ki, 50 ch sw

May WEEK 4 PRACTICES -- "Coach Adam's practice week"

Practice 1 (theme: distance pyramid)
wu: 300 ch sw, 300 drill, 300 FR alt pull/ki by 50's
main: 600 FR (50 SR), 500 FR (40 SR), 400 FR (30 SR), 300 FR (20 SR), 200 FR (10 SR), 100 FR
wd: 50 dbl arm bk

Practice 2 (theme: sprint and aerobics)
wu: 4 x (50 FR breathe every 3 with 10 SR, 50 FR br every 5 with 15 SR, 50 FR br every 7 with 25 SR, 50 FR br every 9 with 35 SR)
main: 8 x 50 sprint, dive start, dol ki past flags, no breathe flags into/out of walls, 2 min rest between sets
2 x (4 x 75 alt ez/build/hard) on 1:30-1:45, 2 min rest after first set
wd: 100 BR 3 sec glide, 100 ch

May WEEK 3 PRACTICES

Practice 1 (theme: 300's)
wu: 300 (100 fr/50 ch≠ fr), 200 fs dr, 100 ch ki wo fins, 8 x 25 (12.5m dog paddle, 12.5m fr), optional: 200 br (3-2-1-normal second glide by 50's)
main: 3/4 x 300 (200 fr even pace 10 SR, 100 bk or br build 30 SR)
wd: 100 easy 50 fr/50 dbl arm bk

Practice 2 (theme: Mixed 100's and a 400)
wu: 300 ch swim, 200 ki with fins, 100 fs long
main: 8 x 100 (#1-4 25 fly ki on back, 75 fs build; #5-8 25 dog paddle, 75 bk or br) on 2:15/2:30
2 x 400 fr (25 easy, 75 hard)
wd: 4 x 25 dol dives on 1:00

May WEEK 1 PRACTICES Practice 1 (theme: kick)

wu: 300 (100 fs, 50 ch), 300 IM (25 ki, 25 dr, 25 sw), 3x50 fr pull with board, 3 x 50 ki ch (fins optional--5x50)
focus: 200 flutter ki for time (coaches record), rest 2 min., sprint 50 fr for time, rest 1 min., sprint 50 fr ki for time. GOAL: sprint ki should be within 15 seconds of sprint fr. 50 EZ.
main: 6x75 drop-a-stroke IM (fly/bk/br, bk/br/fr, br/fr/fly) on 1:30/1:45 etc.
wd: [50 dr, 50 swim, 50 ki]

Practice 2 (theme: recovery and underwater catch)
wu: 200 ki build ch, 6x50 fr breathe 3-5 by 25's 15SR, 5x50 bk (25m sweet spot-rotate at 12.5m; 25m LA combo BK) with10 SR, 4x50 br with double pull-out (2 x underwater pullouts) at start and single pull-out at 25m wall, 20 SR
focus: recovery and underwater catch. 6x50--25m extended dog paddle 'reach and pull', 25m heads up 'extend hand entry ABOVE water'. Fins optional for novices.
main: 12-16 x 50 'progression fr'. Start with extended dog paddle for 5m, heads up for next 5m (to about half 25m mark), regular fr into wall, fast dol ki off wall, explode to sprint to finish. 1:15/1:20 etc. Fins optional for novices.
wd: 100 EZ ch

April WEEK 4 PRACTICES

Practice 1 (theme: short distance 25's)
wu: 200 sw ch, 100 ki no fins, 100 pull, 100 FR drill (25 heads up/25 extended dog paddle), 200 ch smooth
main: 20 x 25 (5 on :45, 5 on :40, 5 on :35, 5 on :30) ch--make repeat times
4 x 50 (25 hard/25 easy) on 1:30
4 x 100 pace on 1:50/2:00/2:15
wd: 50 dbl-arm BK/50 BR 4 kicks-1 pull

Practice 2 (theme: progressive IM)
wu: 100 ch
main: 8 x 50 ki (2 fly, 2 bk, br, fr)--1 effort/1 loose on 1:00/1:10
200 FR breathe (4-3-2-1 by 25's)
8x50 (25 ki ch/25 FR pull board) on :50/1:00
2 x [50 effort/100 effort/150 effort, 200 effort]--1st-IMO (e.g. 50 fly/50 fly/bk, 2nd-FR)
400 smooth
wd: 5 bobs, 50 EZ

April WEEK 3 PRACTICES

Coach Specials: Coaches make up own workout

April WEEK 2 PRACTICES

Practice 1 (theme: short distance FR and CH)
wu: 6 x 50 ch ki 15 SR, 6 x 50 FR pull with board 15 SR, 10 x 25 Fly no fins (for each lenght: 2 strokes fly, br pull w dol ki, end with 2 strokes fly--"1st person goes when last one touches in your lane")
main: 3 x 25/50/75 FR with fins, dolphin ki past flags/streamline, 20 SR
3 x 75/50/25 ch ≠ FR no fins, 20 SR
wd: 2 x [50 dbl arm bk, 50 br 2 ki/1 stroke]

Practice 2 (theme: roll the dice game)
wu: 200 ch (25m drill, 25m swim), 6 x 50 ki fins, desc 1 > 3 on :50/1:00 etc, 2 x 100 FR even pace, 6 x 50 ch (not fr) build on 1:00/1:10
main: one person rolls the dice. 1st roll for length (25 to 200m), 2nd roll for repeats (1 to 6), 3rd roll for stroke (Fly to IM to ch), 4th roll for rest (5 through 30). Repeat as time permits.
wd: 100 EZ

April WEEK 1 PRACTICESPractice 1 (theme: drills + scull 'feel for water' )
wu: 300 (100 FR/50 ch ≠ FR ), 4 x 50 dol ki no board (25 hands on chest/25 hands clasped behind back OR in air above thighs) 15 SR, 200 BK (25 1 arm 'pause to point to ceiling' drill/25 sw), 4 x 50 BR (3 strokes regular, 3 strokes under water) 15 SR
*coaches to explain the drills above and correct where necessary
main: *coaches will monitor the scull and explain that it is to be continuous from top of stroke to bottom (most problematic) and slow
3/4 x (25m scull/25m sw, 25m scull/50 sw, 25m scull/75m swim, 25m scull/100m swim) FR. Note: Scull should be gradually moving from top of stroke down to finish of stroke, very little kick.
wd: 50 ch kick, 50 ch drill, 50 ch sw

Practice 2 (theme: surpise set! )
wu: 12 minute 'make up your own warmup'
main: surprise set (see coach). 1500m for time (straight, take breaks if needed)/1000m for novices OR 40 minute continuous swim--whichever comes first. Coach to record times on attendance sheets. Count laps for each leader in lanes to assist.
8 x 25 ki IMO
wd: 100 EZ

MARCH WEEK 4 PRACTICESPractice 1 (theme: short dis FR/IM)
wu: 8 x 50 25 drill/25 swim 10 SR, 4 x 50 dol ki with fins no brd-5 kicks on front/5 on left side/5 on back/5 on right side 15 SR, 8 x 50 alt FR/ch ≠ FR per 50 10 SR
main: 2/2.5 x (4x50 FR build, 200 FR pace, 4x25 IMO, 100 IM strong)
wd: 50 ch with fins, 50 kick with fins

Practice 2 (theme: play golf! )
wu: 300 FR with fins, 4 x 25 BR pull with board 15 SR, 200 1-arm fly with fins, 4 x 25 alt dog-paddle/heads up 15 SR, 100 BK with fins, 4 x 25 alt fists with wide 'scoop'/sweet spot 15 SR
main: 3/4/5 x (100 FR dps, 3 x 50 FR 'golf' desc 1>3). Count your strokes + time = golf score.
wd: 75 br/50 bk/25 ch

MARCH WEEK 3 PRACTICESPractice 1 (theme: desc 200's)
wu: 400 (100 FR/100 ch), 200 ch dr, 4 x 50 FR pull w board, 100 ch ki
main: 6-10 x (desc 200's, subtract 5 secs from pace time; start with non-FR, change to FR when required to make the interval. Pace times from 3:45 to 4:45)
wd: 1/2 x (50 dbl arm bk, 50 1 arm fly)

Practice 2 (theme: short dis CH/FR)
wu: 600 (2 x 100 ch, 2 x 100 ki with fins, 4 x 50--25 dog paddle/25 fists), 4/6 x 50 sprint FR ki wo fins
main: 2 x (4 x 75--middle 25 is effort, 4 x 100 strong, 4 x 25 swim with fast kick), 15 SR, 1:00 rest between sets #1 and #2. First set not FR, second set FR.
wd: 200 fade FR (start strong, fade to slow)

MARCH WEEK 2 PRACTICES (Welcome back--March Break) Practice 1 (theme: long warm up )
LONG wu: 2 x (2 x 100 FR, 4 x 50 ki wo fins, 2 x 100 ch ≠ FR, 4 x 50 ki wo fins ≠ FR) 15 SR
main: 2/3 x [25 sweet spot, 25 FR / 25 ss, 50 FR/ 25 ss, 75 FR / 25 ss, 100 FR] 15 SR at end of FR
wd: 5 deep end bobs, 50 ch, 5 deep end bobs

Practice 2 (theme: short dis choice)
wu: 300 FR, 100 ≠ FR ki, 4 x 50 FR pull w board, 200 IM (25 dr, 25 sw)
main: 3/4 x (100 FR, 25 ch/75 FR, 50 ch/50 FR, 75 ch/25 FR) on 2:00 up
4/6 x 50 sprint ki with fins on 1:00 up
wd: 2 x [50 FR, 50 ≠ FR]

MARCH WEEK 1 PRACTICESPractice 1 (theme: short IM/FR )
wu: 100 ch, 200 FR, 300 reverse IM (25 ki/25 dr/25 sw), 4 x 50 ki IMO with fins, 100 ch ki wo fins
main: 2/3 x [200 FR pace, 3 x 50 IM (fly/bk, bk/br, br/fr), 100 best stroke, 2 x 25 hard choice ≠ FR]. Choice of 15/20/30 SR
2/3 x (75 FR pull, 50 ch, 25 ki), choice of 15 or 20 SR
wd: 5 deep end bobs, 50 ch, 5 deep end bobs

Practice 2 (theme: mid FR)
wu: 100 BK/BR, 300 FR (50 dr, 100 sw), 200 ch (50 drill, 50 sw), 3 x 100 FR pull (breathe 3-5-7 by 100's) 15 SR
main: 3/4 x 200 FR, desc by 5 secs every 200 on 3:20 (1:40 pace) to 4:20 (2:10 pace)
25 EZ
2/3 x 150 FR even pace on 2:30 (1:40 pace) to 3:15 (2:10 pace)
25 EZ
1/2 x 100 FR build on 1:40 to 2:10
wd: 2 x [50 ch, 50 ki]

FEBRUARY WEEK 4 PRACTICES

Practice 1 (theme: desc 100's )
wu: 300 fr, 200 dr (100 ch, 100 worst), 200 fs pull dps, 2 x 100 ch ki with fins
main: 2-3 x (5 x 100 desc 1 to 5 by exactly 2 sec) pace times range from 1:40 to 2:00+, 30 sec extra rest after 5th
wd: 1 x (50 ch, 50 FR, 50 dbl arm bk )

Practice 2 (theme: short dist ch)
wu: 200 fr, 4 x 50 ≠ FR ki-no fins, 2 x 100 pull ≠ FR, 300 IM (25 dr, 25 sw)
main: 2/3 x (4 x 25 even pace, 100 match time, 4 x 50 pace, 200 match time) alt ch/FR; can change stroke after ea set, 15 SR-30 SR after the 200
wd: 2 x [50 ki, 50 dr, 50 sw]

FEBRUARY WEEK 3 PRACTICES

Practice 1 (theme: mid-dist FR )
wu: 300 fr, 200 dr (100 ≠ FR, 100 FR), 2 x 100 ch kick with fins, 200 FR breathe 3/5 by 50, 100 ch sw
main: 1/1.5/2 x (300 mod, 2 x 200 desc by 200's, 3 x 100 desc by 100's) FR pace times range from 1:40-100m-pace (5:00/3:20/1:40); 2:00-100- pace (6:00/4:00/2:00) etc.
wd: 2 x (50 ch/25 ki/25 pull w board)

Practice 2 (theme: short dist ch)
wu: 200 fr, 200 IM drill, 200 IM ki, 4 x 50 fr pull with board, 200 ch swim (at least two different strokes)
main: 2/3 x (2 x 100, 2 x 75, 2 x 50, 2 x 25) 2 diff strokes ≠ FR; 1 mod; 1 hard. Pace times range from 1:45-100m-pace (1:45/1:25/:55/:30) to 2:15-100m-pace (2:15/1:45/1:10/:35) up to :40/1:20/2:00/2:35
wd: 2 x [50 dr, 50 ki, 50 sw]

FEBRUARY WEEK 2 PRACTICES

Practice 1 (theme: 400s)
wu: 300 fr, 200 bk or br, 100 ch ki, 3 x (25m reverse arm catch, 25 fr, 25m kick w board, 25m pull w board)
main: 400 mod, 2 x 200 neg split (2nd 100 faster than 1st), 4 x 100 desc 1 to 4, 8 x 50 1 ez/1 hard on 6:00/3:00/1:30/:45 up to 9:00/4:30/2:15/1:10
6/8 x 50 fly (25m 2 br pull/2 fly pull, 25m full stroke); first 3/4 with fins-last 3/4 without fins
wd: 1/2 x (50 fr/50 1-arm fly/50 br-2 ki/1 pull)

Practice 2 (theme: short dist IM)
wu: 200 fr, 200 IM drill, 200 IM ki, 4 x 50 fr pull with board, 200 ch swim
main: 2-4 x (4 x 25 IMo; 3 x 50 fly/bk, bk/br, br/fs; 2 x 75 fl/bk/br, bk/br/fs; 100 IM) alt build/fade by set. Pace times range from :30/:55/1:20/1:45 up to :40/1:20/2:00/2:35
wd: 2 x [50 ki, 50 ch]

FEBRUARY WEEK 1 PRACTICES

Practice 1 (theme: swim as far as you can-distance)
wu: 14/16 x 50 (1 drill, 2 FR, 1 CH) LONG on 1:10/1:20
main: Swim as far as you can in the time given: 10 min swim (1 min rest), 6 min swim (1 min rest), 4 min swim, 2 min swim
wd: 2 x 100 easy (50 fr/50 dbl arm bk)

Practice 2 (theme: 500 FR for time)
wu: 200 fr with flip turn at 12.5m (half way), 4x50 dol ki (25m underwater dol ki; 25m fly kick on back, arms by side) flippers optional, 200 fr breathe 3-5 (alt breathing) by 50's, 4/8 x 25 (12.5m underwater dol ki, 12.5m fast fr)
main: 50 EZ, test set 500m FR for time (*coaches to record on attendance sheet for future comparison--novice swimmers to do 400m). Coach to help with times (write order on board first, deduct delayed start, know # of minutes passed)
100 EZ
8 x 25 progression fly with fins (3 BR pulls/1 fly pull, 2/2, 1/3, full stroke by 25's)
wd: 2 x [50 dr, 50 swim]

JANUARY WEEK 5 PRACTICES

Practice 1 (theme: kick for next practice 200ki-for-time)
wu: 4/5 x (2 x 25 drill/25 sw, 2 x 50 sw) ch on 1:10/1:20
main: 6/8 x 50 sprint flutter kick-no fins on 1:10/1:30, 6/8 sprint flutter kick with fins on :45/1:00, 6/8 x 50 FR with fins on :45/1:00.
wd: 100 easy 50 fr/50 dbl arm bk

Practice 2 (theme: pace for 500-for-time next week)
wu: 200 ki with fins-no board, 100 fs long, 100 ch long
main: 200 ki for time-no fins (beat your time from last session!--coaches will have your previous times)
5 x 150 FR (50 build, 100 effort) on 2:30/2:45/3:00, 4 x 100 FR desc on 1:45/2:00/2:15, 5 x 50 FR sprint 1:00/1:15
wd: 100 swim easy with fins

JANUARY WEEK 4 PRACTICES

JANUARY WEEK 3 PRACTICES

Practice 1 (theme: vertical dolphin ki in main set)
wu: 300 sw, 200 ki w/o fins, 6 x 25m BR (with flutter ki and 2x underwater pullouts) on :40, 6x25 FLY (3 BR stroke followed by 1 fly, 2-2, 1 BR stroke-3 fly by 25's--all with dolphin ki) on :40
main: Start in shallow end. 8/10 x (75 FR, 25 BK easy)--75's are swum: 25 easy to deep end, :20 vertical dolphin kick with hands up, 50 sprint. 30 SR after easy 25
wd: 200 easy swim or drill

Practice 2 (theme: Mixed 100's)
wu: 500 ch warmup--dr/sw, 4 x 50 ki ch wo fins on 1:20
main: 3 x (4 x 100; 1 x 50 EZ)--1st: IM; 2nd: 25 BK/25 BR/50 FR; 3rd: 25 BR/75 FR; 4th: 100 FR 2:00/2:15
wd: 8 x 25 (s-spot on odd 25's)

JANUARY WEEK 2 PRACTICES (Back from holidays!)

Practice 1 (theme: get back into the swim of things)
wu: 25 FR sweet spot drill followed by 25 sw, 25 FR sweet spot drill/50 sw, 25 FR sweet spot drill/75 sw, 25 FR sweet spot drill/100 sw, take 20 SR, 25 FR sweet finger drag drill/75 sw, 25 FR finger drag/50 sw, 25 FR finger drag/25 sw
6x 50 ki fins on 1:00/1:10 build
2x75 BR or BK (25 drill/50 sw) 15 SR
main: 2/3 x [3 x (25 FR pull with board/50 FR), 25 BR pull with board/50 BR] on best pace time for lane
wd: 2 x [50 ki ch ≠ fr, 50 dbl arm bk]

Practice 2 (theme: alt FR/CH)
wu: 200 FR, 200 IM dr, 200 IM ki, 200 ch pull with board, 200 ch sw
main: 100 FR, 50 EZ, 200 ch ≠ fr, 50 EZ, 300 FR, 50 EZ, 200 ch ≠ fr, 50 EZ, 100 FR). Optional: 6x50 ki with fins (2 FR, 2 BK, 2 FL)
wd: 2 x [50 BK/BR, 50 BK/BR ki]

DECEMBER WEEK 3 PRACTICES

Practice 1 (theme: short dist IM)
wu: 2 x 150 FR breathe 3-5-3 by 50's with 15 SR, 6 x 50 dol ki with fins on :50/1:00, 4 x 50 bk (25 'sweet spot bk' drill, 25 sw), 4 x 50 br (25 '2 ki/1 stroke, 25 sw)
main: 2-3 x (4 x 25 IMO on :40; 3 x 50 fly/bk, bk/br, br/fs on 1:20; 2 x 75 fly/bk/br, bk/br/fs on 2:00; 100 IM, 1 min. rest)
wd: 2 x [50 fs, 50 1 arm fly, 50 dbl arm bk]

Practice 2
wu: 300 sw (75 fr/25 fly ki on back), 200 IM (25 dr/25 sw), 8x50 ki with fins on :50/1:00, 100 ch long
main: 4x25 sprint FR on :40; 100 ez (50 ki, 50 FR); 4x25 sprint CH on :45; 100 ez (50 ki, 50 ch sw); 2x25 sprint FR on :35; 100 ez; 2x25 sprint CH on :40, 100 ez
wd: 100 FR, 75 ki, 50 ch

DECEMBER WEEK 2 PRACTICES

Practice 1 (theme: scull and catch, all sets on a repeat time)
wu: 8 x 25 scull (alt 25m top-to-mid underwater scull on stomach, 25m mid-to-back-of-pull underwater scull on front) :45, :50 etc, 8 x 50 kick w/o fins (2 bk hands streamline, 2 br with hands on butt, no boards) 1:10/1:15 etc., 8x50 (alt 25m extended dog paddle, 25m reverse arm catch) on 1:00/1:10 etc.
main: fin work, 8x50 fr, 12.5m underwater dol ki, surface to sprint FR build, desc 1>4 on :45/:50
4-6 x 100 fr ALL OUT SPRINT with fins on 3:00
wd: 2 x [50 dbl arm bk, 50 br 2 ki/1 stroke]

Practice 2 (theme: long distance)
wu: 200 ch (25m drill, 25m swim), 6 x 50 ki fins, desc 1 > 3 on :50/1:00 etc, 2 x 100 FR even pace, 6 x 50 ch (not fr) build on 1:00/1:10
main: 400 FR pace, 50 EZ, 300 build (each 50 progressively faster), 50 EZ, 200 all out 'everything in the tank'. Fins optional for novices.
wd: 100 EZ ch

DECEMBER WEEK 1 PRACTICES

Practice 1 (theme: kick)
wu: 300 (100 fs, 50 ch), 300 IM (25 ki, 25 dr, 25 sw), 3x50 fr pull with board, 3 x 50 ki ch (fins optional--5x50)
focus: 200 flutter ki for time (coaches record), rest 2 min., sprint 50 fr for time, rest 1 min., sprint 50 fr ki for time. GOAL: sprint ki should be within 15 seconds of sprint fr. 50 EZ.
main: 6x75 drop-a-stroke IM (fly/bk/br, bk/br/fr, br/fr/fly) on 1:30/1:45 etc.
wd: [50 dr, 50 swim, 50 ki]

NOVEMBER WEEK 3 PRACTICES

Practice 1 (theme: fr breathing)
wu: 200 long fr, 4x50 bk drill (25m sweet spot bk, 25m LA combo bk) with 10SR, 150 long ch, 4x 50 br drill (25m two ki/one stroke, 25m 3 second glide) with 10 SR, 50 fr fast dol ki off walls, 4x25m fly drill (alt tap fly drill/two br stroke-one fly stroke)
drill practice: efficient fr breathing. Common error is lifting or swinging head when breathing. Practice breathing to immediate side (without lifting or swinging) with ONE GOGGLE OUT OF WATER. Start with flutter ki holding onto wall, progress to kicking with board, then to fins (optional), next to full stroke.
4x25m one goggle, fluid, effecient breathing
main: 3x50 sprint flutter ki with head down exhaling into water ("continuously blow bubbles")
250m fr (breathing 3-5 by 50's), 200 ch pace, 150 fr (breathing 3-5-7), 100 ch pace, 50 fr sprint (hold breath)
wd: [50 dr, 50 swim, 50 ki]

Practice 2 (theme: fr sprint)
wu: 200 long FR (one goggle breathing), 4x50 BK (25m sweet spot-rotate at 12.5m; 25m LA combo BK) with10 SR, 4x50 ch ki with 10 SR, 4x50 pull (with board between legs)
drill practice: dolphin ki off walls, rapid ki off walls with fins (optional), 4-6 x 25 half length dol ki, rest length fr (if no fins, to flags underwater)
main: 16-20 x 50m FR sprint on 1:00/1:10 etc, desc 1-4. Dol ki off walls!
wd: 100 EZ ch

NOVEMBER WEEK 2 PRACTICES "Test Sets after 30 days--coach to debrief importance of test sets"

Practice 1 (theme: bk drills and 500 FR for time)
wu: 200 fr with flip turn at 12.5m (half way), 4x50 dol ki (25m underwater dol ki; 25m fly kick on back, arms by side) flippers optional, 200 fr breathe 3-5 (alt breathing) by 50's, 4/8 x 25 (12.5m underwater dol ki, 12.5m fast fr)
drill practice: backstroke. 2x25's ki with arms at side (play with head position to find ultimate body position=horizontal), 2x25's 'one arm up' for core strength, 2x25's object on forehead (use coins or rubber duckies) for steady head, 2x25 sweet spot looking up-rotate to back-rotate to opposite side (face ALWAYS looking UP)
4/6 x 50m L(ong) A(xis) combo bk (sweet spot, 3 arm pulls-start with dry arm-, sweet spot on other side, repeat)
main: 50 EZ, test set 500m FR for time (*coaches to record on attendance sheet for future comparison--novice swimmers to do 400m). Coach to help with times (write order on board first, deduct delayed start, know # of minutes passed)
wd: 2 x [50 dr, 50 swim, 50 ki]

Practice 2 (theme: mid distance IM)
wu: 200 long FR, 4x50 BK (25m sweet spot-rotate at 12.5m; 25m LA combo BK,) 4x50 ch ki, 4x50 pull (with board between legs)
drill practice: BR. 25m drills with coach feedback. Vertical br ki to feel push of water on inner-sole of foot, br kick on back (knees should not pop out of water), 3-2-1 second glide (streamline at glide!), 2 ki with 1 pull, demo underwater BR pullout sequences.
4/6 x 50m BR, start in middle of pool (proper underwater pull-out req'd), 10 SR
main: 5x100 FR hold fastest pace for all five (*coaches to record average pace time per swimmer on attendance sheet for future comparison--novice swimmers to do 4x100) "What can you repeat five 100's on?"
wd: 100 EZ

NOVEMBER WEEK 1 PRACTICES

Practice 1 (theme: short/mid-dist ch)
wu: 300 fr/≠ fr (every 3rd length ≠ fr), 200 dr (25m sweet spot, 25m LA combo), 4 x 50 IMO ki, 6/8 x 25m pull with board between legs
drill practice: flip turns. Adv: work on speed and fast dol ki off walls, Beginners: progress from stand-flip-jump in shallow end; hold on wall and flutter kick then turn on whistle; flip on wall then push off on back; flip on wall push off on front
4/6 x 50m FR, start in middle of pool (2 flip turns req'd), 10 SR
main: 25, 50, 75, 100, 125,...,200 (≠ fr for distances ending in '5', fr for distances ending in '0'--concentrate on TURNS), build through set, 15 SR
wd: 2 x [50 dr, 50 swim, 50 ki]

Practice 2 (theme: mid distance IM)
wu: 200 long FR, 4x50 (25m sweet spot, 25m LA combo,) 4x50 ch ki, 4x50 pull (with board between legs), 200 ch ≠ fr swim
drill practice: Fly. 25m drills with coach feedback. "Dolphin ki basics" underwater, on back. "Tap drill" (tap/kick one arm extended, tap/kick reverse recovery above water at thigh, repeat--other arm at side. Switch arms). "2 br strokes, 1 fly" pulse.
4/6 x 25m proper fly (no 'butterstruggle'), switch to fr when you lose the stroke/rhythm
main: 4 x 150m 'drop a stroke IM (#1: fly/bk/br, #2: bk/br/fr, #3 br/fr/fly, #4 fr/fly/bk)
wd: 3 x [50 swim, 50 ki]

OCTOBER WEEK 5 PRACTICES

Practice 1 (theme: mid distance IM)
wu: 300 fs, 200 dr (100 fs/100 ch), 100 IM ki, 100 IM dr, 200 ch sw, 100 IM (1-arm fly if needed)
drill practice: Introduce fly drill--pulse BR to fly progression (short axis)
main: 3 x (200 IM good tech, 100 IM build ea 25, 50 ch hard, 50 ch ez) on 4:30, 2:30, 1:15 OR 20-30 SR (1-arm fly if needed)
wd: 2 x [50 dr, 50 swim, 50 ki]

Practice 2 (theme: long distance FR)
wu: 200 (50 fs/50 ch), 200 fs dr, 200 ch ki, 200 fs pull, 200 ch swim
drill practice: core FR pull. 8 x 25 FR pull with kick board between legs
main: 1 - 1.25 x (FR 4x 100 desc 1 to 4, 2 x 200 desc, 400 even pace) pace times around 2:00-2:15, 4:00-4:30, 8:00-9:00
wd: 2 x [50 dr, 50 swim, 50 ki]

OCTOBER WEEK 4 PRACTICES

Practice 1 (theme: long distance fs)
wu: 300 fs, 200 dr (100 fs/100 ch), 100 ch ki, 200 ch sw, 100 fs pace
drill practice: sweet spot, progress to "LA (long axis) Combo", CONTINUOUS KICK THROUGHOUT DRILL, 6x 50m 15 SR
main: 1 x fs (4x100 desc 1 to 4, 2x200 desc 1 to 2, 400 even pace hard), on 2:00/2:15 etc pace by 100's OR 20-30 SR
wd: 2 or 3 x [50 dbl arm bk, 50 ki, 50 ≠ fs (ch not fs)]

Practice 2 (theme: short/mid distance ch)
wu: 400 (50 fs/50 ch), 200 fs dr, 100 ch ki, 200 (50 scull, 50 ch dr), 100 IM (1-arm fly if needed)
drill practice: kick strength. Vertical kick (stationary kick in deep end--body vertical). 4 x 20 sec, 20 SR (progress from hands sculling to hands in air).
main: 1 x (25, 50, 75, 100, 125,...,300) ch ( ≠ fs) for distance ending in '5' (eg, 25, 75 etc.) / fs for distance ending in '0' (eg, 50, 100, 150 etc.), can mix up ch
wd: 2 x (50 ki, 50 fs)

OCTOBER WEEK 3 PRACTICES

Practice 1 (theme: streamline)
wu: 450 (3 x [100 fs long/50 ch]), 300 dr (2x[100 fs/50 ch]), 100 ch ki, 200 fs (brth 3-5 by 50's)
drill practice: sweet spot, progress to "LA (long axis) Combo" (sweet spot, head down, three strokes 1-arm, roll to head up, head down, repeat). 8 x 25m with coach feedback.
main: 3 or 4 x fs (100 mod, 2x50 build, 4 x 25 alt mod/hard), 60 sec rest after each set, pace times range from 2:00/2:15/2:30 etc. *1 min. rest after each set
wd: 2 or 3 x (50 ki, 50 sw)

Practice 2 (theme: catch)
wu: 200 fs, 200 dr (100 fs/100 br), 200 ch ki, 200 ch swim
drill practice: "reverse catch up", start with sweet spot-head down, arms at side. Do one arm pull, sneak breath, head back down. Both arms should be at side. "Knife" through water on your side. Repeat with other arm, roll to side. 4-6 x 25m with coach feedback.
main: 1 or 1.5 x [ch (250 mod even pace, 200 neg split, 150 middle 50 hard, 2 x 100 alt dps (distance per stroke)/hard)], pace times on 4:00/4:15/4:30 etc.
wd: 200 (100 dbl arm backstroke, 100 ch ki)

OCTOBER WEEK 2 (start of season) PRACTICES

Practice 1 (theme: "sweet spot")
wu: 200 fs long and loose, 100 back, 100 breast, 2 x 100 kick with board, 1 fs/1 ch, 100 breast, 200 ch long and loose
drill practice: introduction to 'sweet spot', 25m, coach feedback at each 25
main: 3 x 150 fsr (25 ki no board, 25 sweet spot, 100 swim) on 3:30/4:00/4:30 or 20 sec rest
4 x 50 fs (smooth, streamline off walls) on 1:00/1:15/1:30/1:45
200 fs (alt easy/effort by 25) on 3:50/4:15/4:45/5:15
50 long and loose
2 x 100 (br pull/dolphin ki) 2:00/2:15/2:30/2:45
4 x 50 (head down until middle of pool, free rest of the way) 1:00/1:10/1:15/1:20
200 IM strong 4:00/4:30/5:00/5:30
wd: 200 ch ez

Practice 2 (theme: breathing)

wup: 2 x (5 x 100 (long and loose ch/ki/long and loose ch/dr/long and loose ch) )
drill practice: progression 'sweet spot' head up, head down, 25's with coach feedback
main: 4 x 200 fs (breath 3,5 x 50) on 4:00/4:30/5:00
100 ch effort 2:00/2:15/2:30
50 long and loose 1:00/1:15/1:20
wd: 200 (25 control breath/25 ez)


GFSC Masters: swim because you can!