October 15-21

October 15

Morning Practice : Long Course

1st kick set : 1800 meters I held under 1:30 per 100
2nd kick set : 1500 meters My fastest 100 was a 1:23
Total Yardage : 4300 meters

Afternoon Practice : Long Course

1st set : freestyle endurance, progress throughout set.
My fastest 250 was a 2:53 (which is about a 1:09 pace)
2nd set : four fast 200s
My fastest 200 was a 2:08
Speed part : 8 low total 50s
My lowest total was 42 (28 sec and 14 cycles)

Total Yardage : 6700 meters

Technical Focus : finishing my stroke

Dryland

36 pull-ups, 36 leaper jumps (this is jumping with resistance) 30 variety jumps, pushups

 

October 16

Morning Practice : (short course yards) Kick oriented

Main kick set 900 yards
Power Set : 8 x 25 fast on the Power Racks
Total Yardage : 4300 yards


Afternoon Practice : Short Course Yards

IM Set : 900 yards
High intensity : 5 x 100 free low total
My two lowest 100s were 54 seconds with 19 cycles and 53 seconds with 20 cycles
Total Yardage : 6700 yards

Technical Focus : high elbow on the pull part of my stroke (keeping the armpit open)

Weights
Power Cleans : 4 x 65 kilos
Bench : 2 x 225 lbs
Squats : 6 x 205 lbs

 

October 17

Afternoon Practice : Long Course Meters

1st Set : 1800 IM set with a little freestyle (held under 1:10 pace on all freestyle)
2nd Set : 1950 IM/Free set
Total Yardage : 5800 meters

Technical focus : swimming with the biggest stroke as possible.

Dryland : 300 test

A fast continuous effort that is timed. It is based on a mix of exercises of which the total reputations add up to 300
Ex. 25 pull-ups, 25 leaper jumps, 25 pushups, etc

 

October 18

Morning Practice – Short Course Yards

Main Kick Set – 2400 yards with vary send off from 1:30 to 1:20 pace
Sprint Free – 600 yards working on technique with speed

Total Yardage – 4000 yards


Afternoon Practice – Short Course Yards

Free Set – 2000 yards of breath control and holding a strong pace
I held all strong parts under a 1:00 pace
IM Set – 2000 yards working on good open turns
Speed Set – 4 x 50 on 40 second sendoff.
I went 24, 25, 25, 24

Total Yardage – 6600 yards

 

October 19

Morning Practice

4000 Yards working on technique, drills, kicking, and breathing control

Afternoon Practice – Our Scarlet and Grey Inner-squad Meet

I swam the 50 free (20.6) and the 100 fly (49.4). Setting meets records in both events.

 

October 20

Morning Practice – 4000 IM set
Changing speeds throughout

Total Yardage – 6000 Yards

After practice we had the Alumni Meet
In the 50 back I was 24.2
In the 50 fly I was 23.0
In the 50 breast (with Dolphin kicking) I was 26.8

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