Saturday, September 23, 2006

 

Monday, September 25, 2006 IM and Sprint

Monday's workout is a combination of IM and sprint. Below is the workout for expert lane.

Warm Up
200 Free
3x100 Pull
100 Kick

Drills
4x50 drills directed by coach

Main Set
6 x 100 Free, breath control first 3
2x100 Kick
100 Sprint Free
6 x 100 Pull, steady pace
2x100 Kick
100 Sprint Free
6 x 100 Choice (not free, could be IM)
2 x 100 Kick
100 Sprint Choice

Warm Down
200 Choice

# posted by gladorca's blog @ 9:58 PM 0 comments
 

Sunday, September 24, 2006 Distance

Sunday's workout has its usual emphasis on distance with a descending pyramid to a sprint. Below is the workout for expert lane and is 4,200 yards. This is a little longer than usual.

Warm Up
200 Free
200 Pull
200 Choice
200 Kick

Drills
4x50 :20 secs rest working streamline and long stroke

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

Warm Down
150 choice

# posted by gladorca's blog @ 9:55 PM 0 comments

Saturday, September 16, 2006

 

Monday, September 18, 2006 Choice and Mid-Distance

This workout has stroke and mid-distance. The yardage shown is for the expert lane and is 3,600 yards.

Warm Up
200 Free
200 Choice
100 Kick

Main Set
3x100 (50 drill, 50 swim rest 20 sec)
4x50 Kick
4x100 Choice (1:40)
50 ez
275, 250, 225, 200, 175, etc.. 25 (rest :10-:15)
50 ez
4x100 Choice (1:40)

Warm Down
150 Choice

# posted by gladorca's blog @ 6:00 PM 0 comments
 

Sunday, September 17, 2006 - Distance

This is a distance workout. This one is tough because the distances get longer as the workout progresses. This is the expert workout of 4,000 yards.

Warm Up
200 Pull
200 Free
200 Drill
200 Kick

Main Set
3x100 Kick
3x200 (100 drill and 100 swim)
3x300 (1st moderate, 2nd build, 3rd push)
3x400 Pull (1st ez, 2nd mod, 3rd push)

Warm Down
4x50 Choice

# posted by gladorca's blog @ 5:58 PM 0 comments

Sunday, September 10, 2006

 

Monday, September 11, 2006 choice and free

This set consists of a couple of pyramids. The idea is to maintain pace as the distance gets longer and then as the pyramid comes back down push as the distance gets shorter. Below is the expert workout which is 3,700 yards.

Warm Up
200 Free
200 Pull
3x100 Choice
100 Kck

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 @ 7:06 AM 0 comments
 

Sunday, September 10, 2006 Mid - Distance

Today's workout's emphasis is more a mid distance set. Below is the expert lane workout of 4,000 yards

Warm Up
200 Free
200 Pull
2x100 choice
2x50 Free
2x50 Kick

Main Set
4x200 (50 kick, 50 drill, 100 free)
15 sec rest
3x200 Pull
2x200 Free
2x100 Kick
400 Free
3x100 IM
2x100 Free
100 Choice

Warm Down
200 Choice

# posted by gladorca's blog @ 7:02 AM 0 comments

Monday, September 04, 2006

 

Sunday, September 3, 2006

This workout was moderate distance with including some choice stroke. The advanced lane is 4,000 yards.

Warm Up
200 Choice
2x100 Free
2x50 Choice


Drills
50 left arm
50 right arm
50 catch up
50 fist

Main Set
5x50 kick
5 x 200 (each 200 is 100 mod free, 50 choice, 50 fast free)
5x50 kick
400, 300, 200, 100, Pull
6x100 Choice

Warm Down
200 Choice

# posted by gladorca's blog @ 11:22 AM 0 comments

This page is powered by Blogger. Isn't yours?