Lockport Lions Swim Team

Training Phase – Speed Work Session # 42Date Thursday 1/22/15

Daily Focus & Goal - All season long, your body’s muscles are constantly being broken down and rebuilt duringpractices and meets. The main goal of a taper is to slow down and eventually stop the process of breaking down yourmuscles and giving your body a chance to rebuild, refuel and retool until you are at your “peek performance” stage. Theend result of a proper taper is increased muscle strength while still being in top cardiovascular shape. – We must continue to take advantage of our time to breakdown our – Continue to work to breakdown your muscles to set up your best taper. / Daily Thought - “There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter
Team Warm Up Set (Clock #6)
  • 8 x 25 Shooters on [0:50] - You must make the 15 meter mark under water / emphasize up & down kick
  • 4 x 100 Swim [1:30] - You must continue to emphasize the underwater breakout
  • 16 x 25 Drill [0:35] Power Paddles – Build each 25 with no breathing in the final 10 meters
  • 6 x 50 Descend Swim [0:50] – Goal Times Under 40-38-36-34-32-30
  • 4 x 25 Choice Sprint [0:40] – This should be at full race pace
  • Rest [2:00]

Team Stroke Training Set (Clock #6)
  • 5 x 100 Reverse IM [1:45]
  • Rest [2:00]

Work Out A (Clock #3/Lanes #3-4) / Work Out B (Clock #4/Lanes #1-2) / Work Out C (Clock #5/Lanes #5-6)
Swimmers:Hinton, Smorol, Twomey, Dmochowski, Arlington, Smith / Swimmers:Tatro, Campbell, Doran, Destro, Trachte / Swimmers:Cleveland, O’Brien, Kroe
  • 10 x 25 Paddle Drill Freestyle [0:25]
  • 5 x 100 Swim [1:15}
  • Rest [2:00]
  • 10 x 25 Paddle Drill Freestyle [0:25]
  • 5 x 100 Swim [1:15]
/
  • 6 x 25 Catch Up Freestyle [0:25] 12 Strokes Per Length Max
  • 4 x 75 Swim [1:06]
  • 1 x 200 Swim Build Each 50 [4:30]
  • Complete Circuit 2x
/
  • 4 x 50 Breaststroke with Flutter Kick (flippers) [0:50]
  • 6 x 25 Breaststroke Pull [0:40]
  • Rest [1:00]
  • 1 x 200 Breaststroke (3 down & 1 Up) [4:00]
  • Rest [1:00]
  • 4 x 50 Breaststroke with Flutter Kick (flippers) [0:50]
  • 6 x 25 Breaststroke Pull [0:40]

Team Kick Set (Clock #6)
  • Vertical Kick with Med Ball (work with a partner) [12:00 – 0:20 On / 0:20 Off]
  • Rest [2:00]

Team Sprint Set (Clock #6)
  • 40 x 25 Sprint [0:45]
  • Rest [2:00]

Team Recovery Set (Clock #6)
  • 8 x 50 Swim Golf [1:00]

Dry Land Training Circuit (Cardio Room)
  • Bike [1:30] / 10 Push Ups / Bike Sprint [0:30] Complete 8x

Did You Know?Prehistoric man learnt to swim in order to cross rivers and lakes – we know this because cave paintings from the Stone Age depicting swimmers have been found in Egypt. Swimming was also referred to in Greek mythology.

Friday 1/23 LOCK @ KE – Bus 2:45 PM Saturday 1/24 – Tread-A-Thon & Cookout 9:00-12:00