Sunday, November 08, 2020
November 8, 2020 practice
Choice of sets
Distance
2x100 easy
2x100 drill
increase speed as distances get shorter (free or pull)
2x400
2x300
2x200
2x100
2x100 easy
2x100 drill
increase speed as distances get shorter (free or pull)
2x400
2x300
2x200
2x100
Non-Distance
2x100 easy warm up
4x50 Kick
4x50 drill
4x100 Pull
8x25 variable speed
2 - 4 X (1st and 3rd 100s are free, 2nd and 4th non-free)
3x100
Extra rest
50 fast choice
50 easy
Tuesday, March 18, 2014
Upcoming
Notes:
NOTE:
The schedule 7 PM Mon., Wed., and Fri., and 2 PM Sun.
Team Events
ORCA Swim Meet in March 29th at Juanita High School
Upcoming Meets:
Emerald City Pentathlon, Juanita High School Sat Mar 29 register here
PNA Champs Sat & Sun, April 12 & 13 register here
Gay Games Aug 9-16, 2014 in Cleveland and Akron register here
NOTE:
The schedule 7 PM Mon., Wed., and Fri., and 2 PM Sun.
Team Events
ORCA Swim Meet in March 29th at Juanita High School
Upcoming Meets:
Emerald City Pentathlon, Juanita High School Sat Mar 29 register here
PNA Champs Sat & Sun, April 12 & 13 register here
Gay Games Aug 9-16, 2014 in Cleveland and Akron register here
March 19, 2014 - Drill, Free, Stroke, Pull, IM
This practice is a little of everything. Below is the expert set.
Warm Up
5x100 Choice
Drill
8x75 Reverse IM order (25 kick, 25 drill, 25 swim)
Main Set
3x200 Free 2:35/2:40
4x50 fly fast :30 rest
2x200 Free or Pull 2:35/2:40
4x50 back fast :30 rest
2x200 Free or Pull 2:25/2:40
4x50 breast fast :30 rest
4x100 IM on 1:30
Cool Down
200 choice
Warm Up
5x100 Choice
Drill
8x75 Reverse IM order (25 kick, 25 drill, 25 swim)
Main Set
3x200 Free 2:35/2:40
4x50 fly fast :30 rest
2x200 Free or Pull 2:35/2:40
4x50 back fast :30 rest
2x200 Free or Pull 2:25/2:40
4x50 breast fast :30 rest
4x100 IM on 1:30
Cool Down
200 choice
Tuesday, March 11, 2014
March 11, 2013 - Redo of January 29th, Choice of Distance or sprint
I wrote a practice for January 29th, but I did not get to use it. So I'm going to try to give it again. This repeats the entry.
Tonight the lanes will get to choose either distance or sprint (or what I assign). Below the distance set is shown first followed by the sprint practice. The warm up is the same for everyone.
Tonight the lanes will get to choose either distance or sprint (or what I assign). Below the distance set is shown first followed by the sprint practice. The warm up is the same for everyone.
Warm Up
400 Free
Main Set Distance
4x100 right, left, finger tip, free, by 25
6x50 kick
500 Pull
450 Free
400 IM
350 Pull
300 IM
250 Free
200 Pull
150 Free
100 IM
50 Free
Main Set Sprint
4x150 where 150 is (50 drill, 50 swim, 50 kick)
3x200 Pull
SHORT SPRINT SET - Maximum speed without lactate acid build up 10 x 25 ALL out on 2 minutes (choice or alt free and stroke)
8x50 Choice on :55
5x100 Pull on 1:25
Warm Down
150 to 200 Choice
150 to 200 Choice
Tuesday, March 04, 2014
March 5, 2014 - Distance (500s)
Ok, we haven't done much distance on Wednesdays recently; so here is the expert lane set.
Warm Up
5x100 Free
200 Pull
200 Kick
Drills
5x100 (50 drill, 50 swim)
500 build (start easy)
500 Distance Race Pace
8x50 Kick
500 Pull
5x100 Distance Race Pace (rest :15)
5x100 Pull (1:15)
Warm Down
200 Choice
Warm Up
5x100 Free
200 Pull
200 Kick
Drills
5x100 (50 drill, 50 swim)
500 build (start easy)
500 Distance Race Pace
8x50 Kick
500 Pull
5x100 Distance Race Pace (rest :15)
5x100 Pull (1:15)
Warm Down
200 Choice
Tuesday, February 25, 2014
February 26, 2104 - Free, Kick, Fast, Pull, Kick, Fast, Choice, Kick Fast
Tonight the practice will start out with some different drills. Then we'll proceed to the practice. It will be free, kick, fast, pull, kick, fast, choice, kick, fast. I want you to choose what you'll concentrate on. The set of free, pull, choice, the set of kicks or the set of fasts. Work the ones that meet your goals.
Below is the expert set for Wednesday.
Warm Up
200 Free
3x100 Pull
100 Kick
We are going to do some drills that are different. They will be off the side wall. Wait for coach's instructions.
Main Set
6x100 Free, breath control on first 3
2x100 Kick
100 Sprint Free
6x100 Pull, steady pace
2x100 Kick
100 Sprint Free
6x100 Choice (not free, but could be IM)
2x100 Kick
100 Choice Sprint
Warm Down
200 Choice
Below is the expert set for Wednesday.
Warm Up
200 Free
3x100 Pull
100 Kick
We are going to do some drills that are different. They will be off the side wall. Wait for coach's instructions.
Main Set
6x100 Free, breath control on first 3
2x100 Kick
100 Sprint Free
6x100 Pull, steady pace
2x100 Kick
100 Sprint Free
6x100 Choice (not free, but could be IM)
2x100 Kick
100 Choice Sprint
Warm Down
200 Choice
Tuesday, February 18, 2014
February 19, 2014 - Sprints on 3:00 Minutes (or distance with 3 minute intervals)
The practice tonight will be sprinting. Really fast with lots of rest. I'm going to record times. If you don't want to sprint you'll have an alternative, but still with everyone else.
Warm Up
200 Free
3x100 Pull
100 Kick
More warm up
6x100 Free on 1:20 to 1:25
Main Set
10
100s on 3 Minutes (wait for coach)
There are supposed to be
fast with the last as fast as the first.
You don’t have to give times.
You may swim 150s, 150s, or 200s, or 250s on 3:00, but you must go last in the lane and
NO TIMES will be recorded.
Easy set
6x100 pull or swim choice, steady pace
Cool Down
200 Choice
Tuesday, February 11, 2014
February 12, 2014 - Free and Pull
Today's practice is aerobic free pull. Nothing too long but lots of it. Below is the expert lane set (next week will be sprints).
Warm Up
6x100 Choice
Drills
6x100 (25 right, 25 left, 25 catch-up, 25 free)
16x25 kcik
Main Set
4x50 free
4x75 free
4x100 free
4x50 pull
4x75 pull
4x100 pull
4x50 free
4x75 free
4x100 free
Cool Down
2x100 Choice
Warm Up
6x100 Choice
Drills
6x100 (25 right, 25 left, 25 catch-up, 25 free)
16x25 kcik
Main Set
4x50 free
4x75 free
4x100 free
4x50 pull
4x75 pull
4x100 pull
4x50 free
4x75 free
4x100 free
Cool Down
2x100 Choice
