WEEK TWENTY-TWO
(BE CAREFUL WEEK)
THIS WEEK IS “BE CAREFUL WEEK” BECAUSE YOU ARE PROBABLY FEELING INCREASED ANXIETY AS RACE SEASON IS APPROACHING. THIS ANXIETY
COMBINED WITH THE DEMANDS OF “BUILD PHASE” CAN HAVE SERIOUS CONSEQUENCES. MANY OF YOU ARE INCREASING YOUR WORKLOAD VOLUME AND WORKLOAD INTENSITY DURING THIS PERIOD. (AS YOU SHOULD) ONE MISTAKE SOME ATHLETES MAKE IS TRYING TO MAKE UP FOR PAST MISSED TRAINING SESSIONS BY OVER-TRAINING NOW. MANY TIMES THIS WILL LEAD TO INJURY, FRUSTRATION AND FATIGUE. MAKE TRAINING ADJUSTMENTS THAT ARE APPROPRIATE AND CONSISTENT WITH YOUR TRAINING PLAN. BEWARE OF PEER PRESSURE AND “QUICK FIXES”. SPEAKING OF QUICK…LET’S MOVE ON TO THIS WEEKS SPEED SESSION.
DAY #1 – ASSIGNMENT – SPEED WORK/ACCELERATING SETS – ZONE 1-4
WARM UP FIRST WITH A 10-MINUTE SWIM/DRILLS- ALL TECHNIQUE-ZONE 1-2
SET # 1 – ACCELERATING 100’S – ZONE 1/2/3/4 – 25 YARD INCREMENTS
25 YARDS ZONE 1 / 25 YARDS ZONE 2 / 25 YARDS ZONE 3 / 25 YARDS ZONE 4
*NO REST BETWEEN THE 25’S –SHORT REST BETWEEN THE 100 YD SEQUENCE
REPEAT X (10) =1000 YD TOTAL - MAKE YOUR LAST ONE AS GOOD AS YOUR FIRST!
SET #2 – 300 YARD - CRUISE SET – ALL TECHNIQUE – ZONE 1-2 - STAY FOCUSED
SET #3 – 50 YARDS X (10) – SPEED SET – ZONE 3-4 – SHORT RESTS ONLY
SET #4 – 200 YARDS - CRUISE SET – ALL TECHNIQUE – ZONE 1-2 –LONG AND CALM
SET #5 – 25 YARDS X (20) - SPRINT SET – ZONE 3-4 – SHORT RESTS ONLY – PUSH!
SET #6 – FINALLY A NICE FOCUSED 200 YD - 500 YD SWIM- PRACTICE YOUR
RESCUE DRILL – PEEK DRILL - GOGGLE #2 DRILL. (GOGGLES ON/GOGGLES ON)
DAY # 2 ASSIGNMENT – LONG DAY – STRATEGY PLANNING PRACTICE
TODAY YOU WILL DO YOUR LONG SWIM WITH SOME SORT OF STRATEGY. OTHERWISE….PICTURE YOUR RACE….ARE YOU GOING OUT FAST? SLOW? WHAT’S GOING TO BE YOUR PLAN AFTER THE GUN GOES OFF ? REMEMBER YOU POISED ON THE EDGE OF THE WATER WITH YOUR FINGER ON YOUR TRUSTY IRONMAN/WOMAN WATCH IS A PHOTO OPPORTUNITY…NOT A STRATEGY. START TO VISUALIZE A PLAN!
*IMCDA SWIMMERS: TRY AND DO THE RACE DISTANCE
*IF YOU ARE SWMMING SHORTER RACE DISTANCES: PRACTICE YOUR RACE
DISTANCE MULTPLE TIMES/AS TIME ALLOWS.
DAY # 3 ASSIGNMENT - BUILD SETS WITH FOCUS ON TECHNIQUE VS. SPEED SHORT RESTS ONLY BETWEEN SETS. AFTER A 10 - MINUTE WARM UP DO:
100 YARDS (ZONE 1/2) FOCUS ON PROPER HAND ENTRY/EXTENSION
200 YARDS (ZONE 1/2) FOCUS ON BACK SHOULDER RELEASE
300 YARDS (ZONE 1/2) FOCUS ON HEAD POSITION (REMEMBER GOGGLE DRILL #1)
400 YARDS (ZONE 1/2) FOCUS ON HIP RELEASE/FRONT QUAD AS YOU FATIGUE.
REPEAT X 2-3 TIMES – DEPENDING ON YOUR ABILITY/RACE GOALS/DESIRE
No comments:
Post a Comment