Week 2 Workouts

[chucifer]

Swimmers, welcome to Week 2 of the MSP 2017-2018 season.

This week we are focusing on building on techniques learned last week and introducing a new tool. Hopefully you have acquired a swimmer’s snorkel for your own use as these workouts will include snorkel work. If you don’t have a snorkel (or paddles or a resistance cord) yet, you can easily pick one up here: https://www.swimoutlet.com/dctmasters/

For tips on putting on a snorkel, check out this video: https://www.youtube.com/watch?v=qFRsCes4tHk

For tips on using a snorkel, please set aside a few minutes to watch this video: https://www.youtube.com/watch?v=fZ9yAIngqqU

The key take aways are keeping the body taut, keeping the head from moving, and being able to watch the hands as they move to a catch position. As you work through these workouts, note the feeling of the taut body rotating while the head stays stable while you are using the snorkel.  Then as the sets progress and the snorkel is dropped, try to keep the same feeling.

Workouts for the week:

Monday
Pre-Workout:</p>
3×15 Resistance Cord Pulls</p>

300 EZ Swim @ 60%
4×50 with Snorkel: 25 Catch up Drill, 25 Swim @ 70% on 15s RI
8×25 with Snorkel (4×50 at Wilson) Alternate 3 Strokes Left Arm, 3 Strokes Right Arm. Non-Pulling Arm at your side. Focus: Keep Head steady when not breathing.

Pre Main:
4×50 Descend 1-4 @ 70-90% on 15s Rest

Main:
300 Pull with Snorkel and Paddles @ 70% on 30s Rest
200 Pull with Paddles (NO Snorkel) Build @ 70-85% on 25s Rest
100 Fast @ 90%

2×150 Pull with Paddles @ 75% on 20s Rest
2×100 Pull NO Paddles Build @ 75-90 on 15s Rest
2×50 Fast @ 95% on 15s Rest

4×75 (3×100 at Wilson) @ 80% on 15s Rest
4×50 Build @80-90% on 15s Rest
4×25 All out @ 100% on 15s Rest

200 Kick with Board EZ
200 Warmdown

Wednesday
Pre-Workout:
3×15 Resistance Cord Pulls

Warm up:
300 EZ Swim @ 60%
8×50: 25 Catch Up Drill (SLOWLY), 25 Swim @ 60% w/ 15s Vertical Kicking at Each Deep End

Pre Main:
4×50 Descend 1-4 @ 70-90% on 15s Rest

Main:
50 First 8 Strokes hard, Remainder @75% on 10s
100 25 Butterfly, Remainder Free @ 75% on 15s
150 50 Breaststroke, Remainder Free @ 75% on 20s
200 Pull With Snorkel and Paddles @ 75% on 25s
250 100 Backstroke, Remainder Free @ 75% on 25s
300 Pull With Snorkel and Paddles</p>
250 100 Backstroke, Remainder Free @ 75% on 25s
200 Pull With Snorkel and Paddles</p>
150 50 Breaststroke, Remainder Free @ 75% on 20s
100 25 Butterfly, Remainder Free @ 75% on 15s
50 First 8 Strokes hard, Remainder @75% on 10s

200 Kick with Board EZ
200 Warmdown

 

Friday (AM ONLY)
Pre-Workout:
3×15 Resistance Cord Pulls

300 EZ Swim @ 60%
4×50 with Snorkel: 25 Catch up Drill, 25 Swim @ 70% on 15s RI
8×25 with Snorkel: Alternate 3 Strokes Left Arm, 3 Strokes Right Arm. Non-Pulling Arm at your side. Focus: Keep Head steady when not breathing.

Pre Main:
8×50 Descend 1-4, 5-8 @ 70-90% on 15s Rest

16×25 as 4 sets of 4×25 (below) all on 10s Rest
#1: 8 Strokes Hard Free, Remainder @75%
#2: Butterfly
#3: Butterfly kick on back
#4: Backstroke EZ

8×50 as 2 sets of 4×50 all on 15s Rest
#1: 25 Free @ 95%, Remainder @75%
#2: 25 Butterfly, 25 Free @ 75%
#3: 25 Butterfly kick on back, 25 Free @ 75%
#4: 25 Backstroke EZ, 25 Free @ 75%

4×100 all on 30s Rest (LOTS of rest)
#1: 50 Free @ 90%, 50 Free @75%
#2: 50 Butterfly, 75 Free @ 75%
#3: 50 Free @ 90% Remainder @75%
#4: 50 Backstroke @ 80% , 50 Free @ 75%

3×200 on 30s Rest
1 Pull with Snorkel and Paddles
#2 Pull with Paddles, No Snorkel
#3 Pull No Paddles or Snorkel

200 Warmdown

[chucifer]

Also, please note that all DC DPR pools are closed on Friday due to Veteran’s Day. This means that our Friday PM swim at Wilson Aquatic Center is cancelled. However, our Friday practice is ON. If you want to get a swim in this Friday, please swing by the UDC pool at 5:45 AM to set your weekend up right!

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