[SwimVegas]

I modified the workout posted above a bit
Day 2 workout:
2×150 (100 free + 50 back) #1 moderate #2 build the 100 + build the 50
USRPT – 500 free – 20×50 w/flip @ :55 hold 34
4×25 push off to float + ez kick
1×50 EZ free swim
4×25 backstroke drills (double arm + 6/6)
USRPT 2 – 100 Back – 20×25 @ :30 hold 17
4×25 push off to float + ez kick
4×25 assorted swim
2×25 perfect stroke back + free

Total Yardage- 2300
USRPT Yardage- 1500

Set 1: I successfully made 16/20 (missed 2 intervals + 2 50’s rest after each miss) at 34s with a flip. It is hard for me to judge speed right now as I had several at 31/32 seconds. I’m not sure if I could do a full 500 at that pace though only making 16 of 20.
Completed 800 yards at race pace.

Set 2: Backstroke felt terrible as my under water fly kick is awful and my pull seemed real weak. I wasn’t getting the DPS I would like. I made 14/20 (missed 2 intervals + 2×25 rest after each). I think I should have made 17/20 but on my 2nd miss I wasn’t focusing and went real slow for some reason. I definitely think I could go ~1:08 in the 100 back right now. The pace didn’t feel fast. I think I was just tired from the 50’s.
Completed 350 yards at race pace.

I’m not sure if I’m going to have time/energy for a practice tomorrow as I’m taking a friend to the airport and trying to play some water polo tomorrow night.

Day 3 Workout:
2×150 (100 free + 50 back) #1 moderate #2 build the 100 and build the 50
USRPT 1 – 200 Back – 20×50 @ 1:00 hold 37/38s (200 back est. time 2:30)
4×25 push to float + ez kick rest :05
8×25 alt drill/swim free rest :05-10
USRPT 2 – 100 Free – 20×25 w/flip @ :30 hold 15s
4×25 push to float + ez kick rest :05
8×25 alt drill/swim any stroke
Total Yards: 2400
USRPT Yards: 1250

[SwimVegas]

Day 2 Notes:
Swimmers are still struggling to keep track of their intervals & when they “fail.” I will stress this every day before practice. I might also try to come up with a “homework” where they have to calculate intervals. Their mental math skills are very poor.

-On the 25s, swimmers were between 7 and 10 successful repetitions. This is not quite accurate since many swimmers were not paying attention as much as they should.
-On the 12.5s, swimmers were between 8 and 13 successful repetitions. This was harder for swimmers to keep track of themselves because they had to look at clock mid-pool. I also need to stress push offs and no breathing during the 12.5 fast swim.
-The boy who is new to swimming and a natural sprinter showed up. On his first 25 he went 12.27 from a push (my watch). Way too fast for the purpose of the set (I wanted him at 15/16), but a proof point that he can probably swim a 50 free in <25s. I hope he keeps up the speed this week and next for a best time at our next meet.

Day 3 Practice:

Warm Up:
2×150 (50 swim, 50 drill, 50 kick) #1 moderate #2 build each 50

Skill Set – Butterfly:
2x streamline push w/max fly kick
2×25 body dolphin hands down
2×25 body dolphin hands up
2×25 body dolphin pull (no stroke) to breathe
2×25 body dolphin full stroke to breathe
2×25 fly breathe every other stroke

USRPT Set 1 – 500 Free:
20×50 w/flip finish @ 1:05

Recovery Set 1:
4×25 push off to float + EZ kick rest :05
1×50 EZ Swim rest :15
4×25 body dolphin rest :15

USRPT Set 2 – Fly:
20x 12.5 @ :35
-The 12.5 will be conducted as streamline fly kick max distance + 3 strokes no breathing and then EZ free.
-Most of my swimmers are unable to do a complete 100 fly. I will focus this on under water streamline kick + 3 perfect strokes.

Recovery Set 2:
4×25 push to float + EZ kick rest :05
1×50 EZ swim
4×25 freestyle drills rest :10

USRPT Set 3 – 50 Freestyle:
20×12.5 @ :30
-3 hard fly kicks under water + no breath free to half pool
-active rest EZ swim rest of way

Recovery set 3:
4×25 push to float + EZ kick rest :05
4×50 stroke drills rest :15

90-95 Minutes
3350 yards
1500 USRPT yards offered

[SwimVegas]

Day 1 Practice Notes:
Swimmers were able to complete 7 & 10 successful repetitions of the 25s at 100 pace. I feel like this is pretty solid for the first day. Most swimmers had difficulty keeping track of their times, but they got better throughout the practice.

Almost all swimmers were at 15+ successful reps for the 20*12.5. Hopefully this means that some best times for 50 free are in store for our next meet.

Day 2 Practice:
We are limited to 1 hour of pool time tomorrow so the practice will be quick.

Warm Up: 6×50 2x(swim, drill, kick) moderate-build
Skill Set: Flip Turns – 10 minutes
– 2/3 reps of each
– stationary flip + perfect streamline no kick w/rotation to surface
– stationary flip + perfect streamline fly kick w/rotation to surface
– stationary flip + perfect streamline fly kick w/rotation & 3 stroke free breakout
USRPT Set 1: 100 Free – 20×25 2/flip @ 0:35
Recovery Set:
– 4×25 push off + perfect streamline no kick to float then kick rest :05
– 4×25 fist drill freestyle rest :10
USRPT Set 2: 50 Free – 20×12.5 @ 0:30 (12.5 sprint @ pace 12.5 active rest)
Recovery Set:
– 4×25 push off + perfect streamline no kick to float then kick rest :05
– 4×25 perfect freestyle
– 4×25 perfect breast/back

Total Time: ~55 minutes
1800 total yards
750 offered race pace yards

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