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

 

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

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.

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

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


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

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

Tuesday, February 04, 2014

 

February 5, 2014 - Stroke

This night's practice is stroke.  Below is the expert set:

Warm up
6x100 Choice

Drill
8x50 Choice (drill down, swim back, work kick off the wall)

Main Set
6x100 Choice, descend 1-3, 4-6, (1:35/1:40)
8x50 Choice Kick
5x100 Pull (1:15/1:20)
5x100 IM(1:30/1:35)
8x50 Choice descend 1-4, 5-8

Cool Down
2x100 Choice

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