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On Wednesdays, our water time is shortened due to water polo games for the high school. This week, I wanted to begin to throw a little more speed work their way. Since we are still early-season and building up endurance and stamina, I am constantly looking to change up variables.
Aerobic focused Tuesday morning practice for the student-athletes of our sports class including cruise 50’s and two blocks following a “kick-pull-drill” pattern through the first two parts before incorporating just a little bit of speed work to finish the session.
Aerobic recovery focused Monday evening practice for the National & Junior National groups. This week, we were again split into two “sub-groups”, each swimming for about an hour and doing about half an hour of stretching before or following their pool time.
Continuing our work on butterfly. Focusing on the synchronization of the rhythm with the arm stroke movements and body position. Again, building up the amount of fly actually being swum.
Saturday evening was the main practice for the National & Junior National group this week. We had the whole pool to ourselves and put the team through a tough session with lots of max efforts for some quality lactate work.
This workout starts with a kick set for warm up, then moves on to a drill progression for butterfly that is body dolphin-focused. After the drill progression, the main set has some aerobic free for early- season development and fitness, and then just some very small amounts of fly.
Aerobic and sprint focused Friday evening practice for the National & Junior National squad including some “longer distances” and short full speed efforts.
Thursday morning session for the student-athletes of our sports class mirroring their Tuesday practice with relaxed aerobic “kick-pull-swim” 50’s and some main stroke work.
Aerobic focused Tuesday morning session for the student-athletes of our sports class including relaxed 200’s freestyle and some 50’s following a “kick-pull-swim” pattern. This was our only pool option today and the rest of the team did a dryland workout in the evening.
Monday meet recovery practice for the National & Junior National groups. This evening we were split into two “sub-groups”, each swimming for about an hour and doing about half an hour of stretching before or following their pool time.