November 12-18

November 12

Morning Practice- Long Course Meters

Main Free Set – 4800 Meters

I held 1:10 Pace for entire set, then averaged 29’s on the fast 50’s

Total Yardage – 7200 Meters

Afternoon Practice - -Long Course Meters

Main Kick Set – 2400 Meters on descending intervals to 1:35 pace
Fast 50’s with paddles – 5 x 50 I averaged 28’s

Total Yardage – 5000 Meters

Dryland – Pull-ups (40), Knee-ups, Jumps, Row-ups, medicine ball, Abs.

November 13

Morning Practice – Short Course Yards

Main Kick Set – 1500 Yards, 1000 yards of kicking was on 1:20 sendoff
Power Racks – 7 x 25, 4 free, 3 fly

Total Yardage – 4700 Yards

Afternoon Practice – Short Course Yards

Main Set – 2 x (10 x 100 on 1:10)
First round I Averaged 58
Second Round I averaged 56/57

Off The Block – 20 x 25 working on breakouts and big strokes

Total Yardage – 6500 Yards

Weights – Bench (215lbs, 4 reps)
Power Cleans
Front Squats
Shoulders
Glute/Hamstring
Back
Rotator Cuff

November 14

Afternoon Practice – Long Course Meters

1st Set – 1800 Meter IM Set
2nd Set – 1500 Freestyle Pull
I held 3:36 on each 300

Fast 50’s (8) I averaged 28

Total Yardage – 6400 Meters

Dryland – Jumps, Pull-ups, Row-ups, Knee-ups,Abs

November 15

Morning Practice – Short Course Meters
Main Kick Set – 2400 Yards (900 on 1:20 sendoff)
Fast Free – 24 x 25

Fly – 4 x 50 Fast, on long rest
I went 24.2, 24.8, 24.8, 24.7

Total Yardage – 4900 Yards


Afternoon Practice – Short Course Yards
Free/IM Set – 2950 Yards
My fastest 150 was 1:25, the rest were all under 1:00 pace
Drills – 600

Total Yardage – 5600 Yards

November 16

Morning Practice – Long Course Meters
10 Min Loosen Swim
10 Min Kick
10 Min Drill

Afternoon Practice – Long Course Meters
Speed Set off the blocks
100 Fly – 57.2
100 Free – 53.9
50 Free – 25.1

November 17

Morning Practice – Short Course Yards
IM Set – 4800 Yards
I average 58 pace on all freestyle parts
Fast – 16 x 25 fast on :30
Kick – 1500 yards, on descending intervals from 1:30 to 1:20

Total Yardage – 9300 Yards

Weights – Incline Bench – 10 reps of 165 lbs
Split Squats
DB jumps
Shoulders
Bi/tri
Leg Curls
DB rows