Flippers

Hold on Tight for another Week!
Week #7....
Themes of the week: Leadership, group goals, pacing properly
Reminder: Heart Rates: Zone1

Here we go! Week #5 of Training right here:

Week #5 – After dryland we have a discussion about the meet. I was proud of the swimmers, and encouraged by the racing efforts and team spirit. We still have lots of mistakes to work on before championship season, though. Overall it’s going to be fun- especially for those who are eating up the energy zone training, and coming to practice with a skill-building focus.
Monday, 9/26/11
1x1000 Freestyle cruise, DPS Z1
4x(100Br on 1:45+50kick on :50+100Back on 1:40+ 50Fly on 1:00) Z1
8x200 on 3:10 Speedplay – x25’s: 1fast/4easy, 1fast/3easy, 1fast/2easy, 1fast/1easy (repeat. 200 #5 same as #1: 1fast/4east…) OK to mix in primary strokes or IM Z2
5x300 snorkel and fins . x100: sailboat drill / dolphin kick / short dog paddle Z1
100 easy
Tuesday, 9/27/11
800 Free Z1
8x25 kick IMorder (:40) Z1
1x: 100Kick, 200IMswim, 2x100Kick, 2x200IM, 3x100Kick, 3x200IM
Kick: choice on 1:50, Drill/Swim x 25 (coach’s call on the drills used) on 3:20
“Resistance/Assistance” Speed set: (Don’t remember where I got this set- FloSwimming probably ) Z4
Everything is sprint. Break into two groups, taking turns on each set. Lots of rest. Fast is Fun!
3x: 1x25 with buoy at ankles
1x25 no equip.
1x25 with fins
1x50 with fins and paddles
3x: 1x37.5 dive sprint
1x25 in&out turn
1x12.5 finish
3x: 1x25 dive fins
1x25 headup fins
1x50 fins and paddles
8x50 cool down Z1
Wednesday, 9/28/11
500-400-300-200-100 meet warm up Z1
6x50 breast streamline drill (1:05) Z1
3x100 IM descend 1-3 (1:45) Z1
4x200 Pull descend 1-4 (3:00) Z1
12x100 Bk-Brx50 (1:35 or 1:45) work on back-to-breast transition- build! Z1
2x400 Free negative split (6:00) Z1
3x300 Kick 1. Free w/ snokel 2. Br with board 3. Fish kick Z1
30 bobs
Thursday, 9/29/11
1x800Free Z1
3x(100Br on 1:45+50kick on :50+100Back on 1:40+ 50Fly on 1:00) Z1
1: 1x400 (75kick 25 scull) Z1
6x25 all out with fins (:50) Z5
1x400 (75Bk kick 25 kayak) Z1
6x25 all out with fins (:50) Z5
1x400 (75Br kick 25 Br pull no buoy) Z1
6x25 all out breast with fins and flutter kick Z5
12x75 odd: Fly-Bk-Br (1:20) Even: Free 1:15 Z1
6 minutes of vertical kick various speeds, strokes. Keep dolphin kick narrow and core-driven Z1
1x200 cool down
Friday, 9/30/11
1x400Free Z1
2x200IM drill/swim Z1
12x25 Fly and Back drills lots of technique teaching Z1
30x25 Fly swim on :30 (every 9th and 10th with fins) Z1
30x100 1-10 snorkel kick (1:50), 11-20 IM swim (1:35), 21-30 Free (1:25) Z2
1x300 easy
Saturday, 10/1/11 (All Zone 1)
400 free, 400 IM drill
16x25 Kick/Drill
5x100 IM (1:30) desc 1-4, 5 easy
8x75 kick odd:choice 1:30, even: free 1:15
1x3200 “IM TOUGH” (as follows- Key: 1=50, 2=100)
1fl-1fl-2bk-1fl-2bk-2br-1fl-2bk-2br-2fr-
…1bk-1bk-2br-1bk-2br-2fr-1bk-2br-2fr-2fl-
…1br-1br-2fr-1br-2fr-2fl-1br-2fr-2fl-2bk-
…1fr-1fr-2fl-1fr-2fl-2bk-1fr-2fl-2bk-2br
50 bobs

What are the Z’s for?
Zone 1: Long, cruising swims or warm-ups and cool-downs. Low heart rates (150 bpm and less). Distance swims or technique-work on an interval. This isn’t necessarily easy swimming, but better described as “long and strong”. (1x2000 or 30x75’s)
Zone 2: This is your “threshold” zone. Swimming in this zone builds stamina and endurance- the makings of a great swimmer. You don’t have much rest and the HR should be 150-170. (10x200’s, 20x100’s)
Zone 3: Interval training. Swimming in this zone prepares you for race paces, making you tough to beat! Youmust focus on DPS, underwater kicks, and other parameters without losing speed. HR goes up to 170’s-180’s. You will be sore and tired!! (12x100’s on 1:20 or 20x50’s on :45)
Zone 4: The anaerobic training is all about PAIN TOLERANCE. Thankfully, you get more rest! HR of 170-180’s. This zone is predominantly used during the competition phase of the season. (6x50’s on 3:00)
Zone 5: This is your 100% best effort! Training in this zone is designed to get you to the wall fast at the end of a race. HR can be from 130-180 depending on the set. (8x25’s on 2:00)
The sets above have been used with swimmers between the ages of 11-14 years. Sources: Dr. Genadijus Sokolova and Super Sport Systems llc