WEEK TWENTY THREE
(DRIVE BY THE LAKE WEEK)
NICE TO DRIVE BY THE LAKE..VISUALIZE..THEN GO TO THE POOL FOR YOUR WORKOUT. THE LAKE TEMP IS ON THE MOVE THOUGH. IN THE LAST WEEK IT HAS RANGED BETWEEN 46-51 DEGREES. VERY NICE IF YOU ARE AN ARCTIC BEING. UNLESS YOU ARE SPORTING A PENGUIN SUIT OR A FULL FUR BODY WRAP YOU MIGHT WANT TO CONTINUE WITH YOUR POOL WORK THIS WEEK. WE’LL LET YOU ALL DO THE MATH.
POOL = 80 DEGREES CDA LAKE = 50 DEGREES DEGREE OF YOUR COMMITMENT ?
DAY #1 ASSIGNMENT: BUILD PHASE CONTINUES – SPEED SETS WITH GOOD TECHNIQUE
AFTER A 10 MINUTE ZONE 1-2 WARM UP – SKILLS DRILLS PRACTICE YOU WILL DO
SET #1 : ACCELERATING 200 YARDERS X (5) – SHORT REST BREAKS BETWEEN 200’S.
50 YARDS-ZONE 1/50 YARDS - ZONE 2/50 YARDS - ZONE 3/ 50 YARDS- ZONE 4
SET # 2: CRUISE SET – ZONE 1-2 ALL TECHNIQUE X 300 YARDS
SET # 3: (NO REST FOR THE WICKED SET) REPEAT ACCELERATING 200 YARDERS X (5)
50 YARDS-ZONE 1/50 YARDS - ZONE 2/50 YARDS - ZONE 3/ 50 YARDS- ZONE 4
SET #4: 300 CRUISE SET – ZONE 1-2 ALL TECHNIQUE – STAY FOCUSED!
SET #5: REPEAT 200 ACCELERATING SETS – NOT! – SPRINT TIME – 50 YARDS X (10)
50 YARD SPRINTS – SWIM LIKE YOUR SUIT IS ON FIRE – HAVE FUN! SHORT BREAKS ONLY.
DAY # 2 ASSIGNMENT : START AND FINISH WORK OVERLOAD PRACTICE. THIS IS JUST WHAT IT SAYS. WE HAVE BEEN “CENTER BUILDING” YOUR RACE ALOT. TODAY WE WILL FOCUS ON YOUR START AND FINISH. THIS IS A “TRAINING SET” DESIGNED TO OVERTRAIN YOU FOR THE START AND FINISH. DO A FIVE MINUTE WARM-UP. TAKE MINIMUM REST BETWEEN THE FOLLOWING SETS.
SET #1: 300 YARDS - ZONE 2-4 – GET YOUR HEART RATE UP! GET YOUR BODY USE TO
BEING STRESSED. RACE DAY STARTS ARE USALLLY NOT CALM AND ZEN-LIKE.
SET#2: 100 YARDS – ZONE 1-2 – CRUISE – REGROUP – RESCUE DRILL IF NEEDED.
SET #3: 300 YARD – ZONE 2-4 – PUSH IT! – YOU CAN DO IT – RELIEF IS COMING!
SET #4: CENTER BUILDING SET – YOU KNOW WHERE YOU NEED THE WORK. DEPENDING ON YOUR RACE SWIM DISTANCE/ABILITY/STRATEGY - D0 BETWEEN 800 – 2000 YARDS OF NICE ZONE 1-2 TECHNIQUE WORK. SUB-RACE TO RACE PACE. DO NOT SACRAFICE TECHNIQUE FOR SPEED!
SET #5: 400 YARDS – ACCELERATING SET – YOU NEED TO BUILD STAMINA FOR THE FINISH.
100 YARDS - ZONE ONE/100 YARDS - ZONE 2/100 YARDS – ZONE 3/100 YARDS – ZONE 4
COOL DOWN – LOAD SOME CARBS WITHIN 20-30 MINUTES – CLEAN UP – HAVE A LIFE..
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DAY # 3 ASSIGNMENT: LONG & CALM /FOCUS ON TECHNIQUE/RESCUE DRILL PRACTICE
THIS IS YOUR LONG/CALM DAY…YOU SHOULD HAVE A FEELING OF “CONTROL VS CHAOS”. REMEMBER YOU’VE WORKED 22 WEEKS TO GET HERE. RELAX AND LET SOME OF THAT NICE MUSCLE MEMORY KICK IN. RESIST THE TEMPTATION TO “OVER-THINK”. IF YOU FALL
OFF YOUR TECHNIQUE /HAVE A GENERAL FREAK OUT DO SOME “RESCUE DRILL YARDAGE” SLOW DOWN/CALM DOWN/ BELIEVE IN YOURSELF!
*REMEMBER “RESCUE DRILL” IS THAT DRILL THAT HELPS CORRECT YOUR SWIM FLAW AND IS DONE WITH SLOW-FOCUSED INTENTION. MANY OF YOU WILL DO TAP DRILL TO CORRECT THAT HAND DROP OR POOR FRONT QUAD TIMING. SOME WILL DO 1 ½ GOGGLE DRILL TO GET THAT HEAD BACK TURNING ON YOUR AXIS. AND OTHERS MIGHT CHOOSE
FINGER TIP DRILL IF THEIR ARM IS DROPPING AND/OR OVEREXTENDING. THE IDEA IS TO RE-GROUP PHYSICALLY AND EMOTIONALLY AND CONTINUE ON WITH GOOD TECHNIQUE.
IMCDA SWIMMERS: YOU WILL SWIM YOUR RACE DISTANCE BY YARDAGE OR TIME. SOME SWIMMERS LIKE TO SWIM MEASURING THE YARDAGE..OTHERS LIKE TO GUESS-TAMATE THEIR SWIM TIME. PICK WHAT WORKS FOR YOU. CONTINUE TO VISUALIZE THE RACE. THINK ABOUT YOUR STRATEGY. BREAK IT UP MENTALLY INTO PIECES AND SWIM WITH A BLEND OF ZONE 1-3 WORK. FIGURE OUT WHERE YOU THRIVE. EVERYONE IS DIFFERENT.
OTHER RACE SWIMMERS: YOU WILL BASICALLY FOLLOW THE SAME SWIM PLAN AS THE IMCDA SWIMMERS. IF YOUR RACE DISTANCES ARE SHORTER DO “RACE REPEATS”. OTHERWISE SWIM YOUR DISTANCE.. TAKE A SHORT BREAK AND REPEAT. HAVE FUN!
PRACTICE DOESN’T GUARANTEE SUCCESS BUT IMPROVES YOUR CHANCES OF IT!
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