Weekly Practice Schedule
- Monday – swim at 7:30 pm (James E. Martin Aquatics Center)
- Tuesday – track practice run at 6 am (old track- Hutsell (Wilbur) Track)
- Wednesday – swim at 7:30pm (James E. Martin Aquatics Center)
- Thursday – ride at 6am (meet at Intramural fields)
- Friday – run at 6am (meet at old track)
- Sunday Long ride/brick at 10am (meet at Intramural fields)
Swim practices:
Note: When you start using paddles, if your shoulders hurt at all while pulling, drop the paddles and alternate between only buoy and buoy + paddles for a couple weeks.
Some Freestyle drills: one arm pulling both with one arm out in front and one arm by your side; 6 kicks 1 pull, and 6 kicks 3 pulls 6 kicks. Sculling with your arms out in front is good for getting used to lifting your head up out of the water too, as is water polo drill (swimming free with head out of water)
1) 2200 yds =
600 warm up (alternate freestyle and backstroke swim, kick, and drill)
300 kick
300 pull
300 drill
300 backstroke (pace)
4 x 50 free fast (5 seconds rest (SR))
4 x 25 AFAP (as fast as possible- 5 SR)
100 cool down
2) 2500 yds =
500 warm up (alternate 100 freestyle and 100 backstroke)
6 x 50 drill (10SR)
6 x 100 pull (15 SR) fairly hard
2 rounds of ::: with 30 SR in b/t rounds
6 x 25 free kick (10 SR)
6 x 50 sprint (10SR)
200 cool down
3) 2500 yds =
200 swim
200 kick
200 drill
200 swim
100 backstroke
4 x 50 drill (15 SR) concentrate on stroke not speed!
3 x 150 pull (15 SR) fairly hard
100 backstroke easy
all freestyle race pace (aka mile pace!):::
4 x 25 (5 SR)
3 x 50 (5 SR)
2 x 100 (10 SR)
1 x 200 (20 SR)
200 Cool Down
4) 2700 yds =
200 swim
200 kick
200 drill
200 swim
4 x 50 kick (10 SR) 1&3 -hard, 2&4- easy
17 x 100 pace free (10-15 SR- choose an interval and stick with it)
200 cool down
5) 2900 yds =
400 free warm up and DPS (distance per stroke)
300 pull
200 kick
100 drill
50 swim
race simulation:(10 SR)
25 break out sprint
50 continue fast stroke
100 settle into pace
200 keep pace
300 pace
400 pace
500 pace + bring last 100 in strong
200 cool down
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