Saturday, April 29, 2006

 

Monday, May 1, 2006 mid distance

This is a mid-distance workout for the intermediate lane

Warm up
150 Free
150 Kick
150 Pull

Drill Set
10x50s
count strokes and add time. Experiment and try to get the sum as low as possible

Main Set
4x100 Pull
8x50 Kick
6x200 Free Odds ez
Evens descend
3x100 Choice starting warm down

Warm Down
100 Choice

# posted by gladorca's blog @ 10:10 PM 0 comments
 

Sunday, April 30, Distance or Stroke

Today there is a choice, distance or stroke. As usual this workout is for the intermediate lane.

Warm up
200 Free
2x100 Choice
2x50 Kick

Main Set for Stroke workout
4 x (50 drill, 2x25 kick, 100 build)
once for each stroke fly, back, breast free
4x100 IM
4x50 kick
5x100 pull
3x100 choice
6x50 odds ez, evens sprint (at least 30 sec rest)

Main Set for Distance workout
4x50 drill (count strokes on first 50, 2nd 50 take longer strokes, 3rd 50 take faster strokes, 4th 50 try to take faster and longer strokes)
100, 200, 300, 400, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall
100 Ez kick
4x100 Choice

Warm Down
100 Choice

# posted by gladorca's blog @ 10:06 PM 0 comments

Sunday, April 23, 2006

 

Monday, April 24, Marty Pyramid

I call this the Marty Pyramid. Below is the workout for the intermediate lane.

Warm Up
150 Choice, 150 Free, 200 Pull, 100 Drill

Do the following twice (1st time free 2nd time Pull)
50 on 1:05
100 on 1:45 fast
50 on 1:05
50 on 1:05
200 on 3:30 fast
50 on 1:05
50 on 1:05
100 on 1:45 fast
50 on 1:05

Kick Set
6 x 50 Kick 1:30

Choice Set
50 on 1:15
100 on 2:00 fast
50 on 1:15
100 on 2:15
100 on 2:00 fast
100 on 2:15
50 on 1:15
100 on 2:00 fast
50 on 1:15

Warm Down
100 Choice

# posted by gladorca's blog @ 7:32 AM 0 comments
 

Sunday, April 23, Distance or Strokes

Again there is a choice for workouts. Below is the intermediate lane's workout.

Warm-up
200 Free, 200 Pull, 2x100 Choice, 2x50 Kick

Main Set Strokes
3x100 Pull
6x50 Kick
4x25 Fly
100 IM
4x50 back
100 IM, 100 back
4x50 breast
100 IM, 100 back, 100 breast
4x50 Free
100 IM, 100 back, 100 breast, 100 Free

Main Set Distance
300 Pull
500 Free think streamline
250 Pull
400 Free each 100 faster
150 Pull
300 Free break every 100 5 sec
100 Pull
200 Free
50 Pull
50 Sprint Free

Warm Down
100 Choice

# posted by gladorca's blog @ 7:26 AM 0 comments

Sunday, April 16, 2006

 

Monday, April 17, 2006 - Dist

This day is more distance, since there was no swimming on Sunday. This is the intermediate lane 3,200 yards.

Warm Up
100 Free
100 Pull
100 Free
100 Pull
2x50Kick

Drills
6x50 Kick
4x50 (fist, catchup, count, count-1)

Main Set
100, 200, 300, 400,
100 ez,
300, 200, 100
6x50 (sprint down, ez back)

Warm Down
100 Choice

# posted by gladorca's blog @ 10:16 AM 0 comments

Tuesday, April 04, 2006

 

Monday, April 10, Free and Stroke

Monday is mid-distance free and stroke. The intermediate lane is posted (3,200 yards)

Warm Up
200 Free
100 Back
100 Breast
100 Kick

Drills
4x50 drill wait for coach

Main Set
3x200 Free (3:20)
4x100 IM (1:55)
4x50 Kick
3x200 Pull (3:20)
4x100 Choice (2:00)
4x50 Choice desc 1-4

Warm Down
100 Choice

# posted by gladorca's blog @ 7:59 PM 0 comments
 

Sunday, April 9, Mostly Breast Stoke or Distance Free

This is the workout for the intermediate lane. You can choose to do the mostly breast stroke workout of the free distance workout. Intermediate Lane (3,000 for stroke and 3,200 for distance free)

Warm up stroke
200 Free
2x100 Choice
2x50 Kick

Warm up distance free
200 Free
200 Pull
100 Kick

Drills stroke
4x50 breast drill down /swim back

Drills for distance free
2x50 free swim like a pencil. Try to be a straight as possible
2x50 free catch-up
2x50 distance per stroke (long strokes)

Main set stroke
2x100 Breast
3x100 Free
4x50 Breast Kick
3x100 Pull
2x100 Back
2x100 Free
100 Breast
100 Free
4x75 IM order
6x50 Breast build 1-3, 4-6

Main set distance free
400 build (start ez)
400 Dist Race Pace
6x50 kick
400 Pull
4x100 Dist Race Pace (rest :30)
4x100 Pull (1:45)

Warm down for stroke and distance free
100 Choice

# posted by gladorca's blog @ 7:52 PM 0 comments

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