| 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
|
