Tuesday, June 20, 2006

 

Monday, June 26 Mid distance and stroke

This is the Monday workout for the expert lane. The total yardage is 4,000 yards.

Warm up
200 Choice
2x100 Pull
2x100 Free
200 Kick

Main Set
2x100 Fr Drill down/swim back
4x100 Pull (1:25)
4x50 Kick (1:00)
4x200 Free (2:45)
3x100 choice drill down/swim back
3x100 Choice
4x50 Kick
3x200 Choice (wait for lane)

Warm Down
100 Choice

# posted by gladorca's blog @ 6:36 PM 0 comments
 

Sunday, June 25, 2006 Distance or Sprint

There is again a choice of a distance workout or a sprint workout. The workout below is for the expert lane.

Warm up for distance workout
200 Free
200 Choice Drill Down Swim back
300 Pull
100 Kick
Main set for distance workout
4x75 catchup drill
500 think of ¾ catchup
4x75 finger tip drag
500 pull if you have a pull buoy
4x75 kick
500
4x75 fist drill
500 pull if you have a pull buoy
Warmdown for distance workout
200 Choice

Warm up for sprint workout
200 Free
100 Pull
100 Back
100 Breast
2x100 choice
100 Kick
Main set for sprint workout
4x 150 where 150 is (50 drill, 50 swim, 50 kick)
4x100 Pull 1:25
SHORT SPRINT SET – Maximum speed without lactate acid build up
10 x 25 ALL out on 2 minutes (choice, or alt free and stroke)
4x100 Choice on 1:35
3x100 Pull 1:25
Warm down for sprint workout
200 Choice

# posted by gladorca's blog @ 6:29 PM 0 comments

Sunday, June 18, 2006

 

Monday, June 19, Mid distance

This workout is for the expert lane. It is a mid-distance workout. Pretty simple in structure staring with free and ending with choice. Total yardage is 3,700 yards.

Warm Up
200 Free
100 Pull
100 Back
100 Breast

Drills
3 x 50 push off go as far as possible before swimming free
3 X the following set [50 breathing every 3, 50 breathing every 5, 50 breathing every 7]

Main Set
3x300 free
50 ez
4x50 kick
3x200 pull
50 ez
4x50 kick
6x100 choice

Warm Down
200 Choice

# posted by gladorca's blog @ 8:04 AM 0 comments
 

Sunday, June 18, Distance or Sprint

This is the epert workout for Sunday, June 18th. There is a choice of workouts. One emphasizes distance (4,200 yards total) while the other emphasizes short distance speed (3,700 yards total).

Warm-up
500 Choice

Distance Main Set
500 by repeating (25 kick, 25 right arm, 25 left arm, 25 free)
400 fast
400 by repeating 25 catchup, 75 free
3x300 Free or Pull on 4:15 or 4:30
4x200 IM 3:10
5x100 Free desc 1:20
Warm Down is 200 Choice

Sprint workout
4x200 (50 kick on side, 50 catch-up, 100 free)
5x50 Kick (descend)
5x100 Pull (steady pace) 1:20
5x50 Kick (descend)
5x100 Choice (work turns and tech)
4 times:
4x25 choice fast turn over
then 100 with faster turnover
Warm Down is 100 Choice

# posted by gladorca's blog @ 8:00 AM 0 comments

Sunday, June 11, 2006

 

Monday, June 12, 2006 Mid-Distance

This is a mid distance workout for the expert lane. Total yardage is 3,700.

Warm Up
200 Free
200 Pull
3x100 Choice
100 Kick

Main Set
25-50-100-50-25 Choice 0:20 rest
2x50 Kick
100-125-150-175-200 Free 0:20 sec rest
2x50 Ez
200-175-150-125-100 Pull 0:20 rest
2x50 Kick
25-50-100-50-25 Choice 0:20 rest
8 x 50 Choice

Warm Down
200 Choice

# posted by gladorca's blog @ 12:12 PM 0 comments
 

Sunday, June 11, 2006 Distance or Sprint and IM

Again there is a choice of workouts. Either distance or sprint and IMs. The workouts are for the Expert lanes. There are 4,100 yards for the distance workout and 3,700 yards for the sprint and IM workout.

Warm Up
200 Free
200 Pull
100 Choice
100 IM
100 Kick

Distance workout
5x100s (1st 12 kicks per pull, 2nd catchup, 3rd 50 right arm 50 free, 4th 50 left arm 50 free, and 5th DPS)
3x500 1st one is pull
100 ez
3x200 1st one is pull
100 ez
3x100 1st one is pull
100 ez

Sprint IM workout
4x50 drill (wait for coach)
3x25 fly K
3x25 br K
3x25 bk K
3x25 fr K
6x100 IM (1:30)
50 Ez
6x100 Pull (descend) (1:25)
50 Ez
10 x 50 Choice (desc 1-5,6-10) rest increasing by 5 sec start with 10 sec rest

Warm Down
200 Choice

# posted by gladorca's blog @ 12:08 PM 0 comments

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