Saturday, April 28, 2007

 

April 30, 2007 Fly Emphasis

This nights practice emphasizes fly and ends with starts or sprints in preparation for the coming meets. If you can’t do fly, whether you don’t know or its too hard on your shoulders, substitute another stroke for fly. Drill fly if you get too tired. Below is the practice for the expert lane.

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

Main Set
2x50 1 arm Fly drill
2x50 fly
6x100 Free (1:25)
4x50 fly kick
2x50 fly
5x100 IM (1:35)
4x50 fly kick
5x100 Pull (1:20/1:25)

Sprints or starts off the blocks

Warm Down

# posted by gladorca's blog @ 9:51 PM 0 comments
 

April 29, 2007 Marty's Pyramid

This practice alternates fast and medium to slow swims. Marty introduced me to this set. The practice ends with a few sprints and starts off the blocks in preparation for coming meets. Below is the practice for the expert lane.

Warm up
200 Choice
200 Free
200 Kick
100 Drill

Main Set
On the sets below without times wait for lane (i.e. 3rd or 4th person to get to the wall)

1st pyramid
50
100 fast
50
100
200 fast
100
50
100 fast
50

8x100 choice (1:35)

2nd pyramid
Pull
50
100 fast
50
100
200 fast
100
50
100 fast
50

Sprints off the blocks

Warm Down

# posted by gladorca's blog @ 9:47 PM 0 comments

Sunday, April 22, 2007

 

April 23, 2007 Breast Emphasis with sprints at the end

Today's practice emphasizes breast stroke. Again sprints are at the end for practice for upcoming meets.

Warm Up
200 Free
100 Breast
4x50 Breast Kick

Drills
4x50 breast drill
100 Breast 2K/Pull

Main Set
3x100 Brst
100Brst kick
5x100 Pull
100 Breast 2Pull/Kick
2x200 Brst
100Brst kick
2x200 Free
2x100 Brst
300 Pull

Sprints off the blocks

Choice Warm Down

# posted by gladorca's blog @ 12:15 PM 0 comments
 

April 22, 2007 Distance 1000 with sprints at the end

This practice is a distance set meant for setting an aerobic pace. Sprints at the end are for practicing for upcoming meets.

Warm Up
200 free
2x100 drill
2x100 kick

Main Set
5x100 long and stretched out
50 Ez
1000
50 Ez
6x50 kick
50 Ez
4x200 Pull
Sprints off the blocks

Choice Warm Down

# posted by gladorca's blog @ 12:13 PM 0 comments

Sunday, April 15, 2007

 

April 16, 2007 Back Emphasis

This days practice puts an emphasis on back stroke. Below is the set for the expert lane.

Wamr up
3x100 Free
2x100 Choice
100 Kick

Drills
8x50
odds: 3 left arm, 3 right arm, 3 strokes
evens: back 6 dolphin kicks off the wall

Main Set
4x75 back, free, back
200 back
2x100 back
4x100 Pull
6x50 back kick
4x75 free, back, free
200 alt 50 back 50 free

Sprints from the block end
Do a few sprints from the blocks working. The purpose of these are to practice what you would do in a real race. Perfect turns, great form, hard finish. You aren't trying to set records, but make all of your movements automatic.

# posted by gladorca's blog @ 6:50 AM 1 comments
 

April 15, 2007 100's on 3 minutes

This practice is a threshold/racepace workout. It is designed to push the envelope of your capabilities. After warming up, 10 100s are done on a three minute interval. These 100s are meant to be fast and consistant. The first one should be as fast as the last and the last should be as fast as you can go.

Here is the practice for the expert lane.

Warm up
200 Free
3x100 Pull
100 Kick

Annoucemments and stretching

Continued warm up set
6x100 free on 1:25

10 100s on 3 minutes

stretch out set
6x100 pull, swim, or choice

200 Warm Down

# posted by gladorca's blog @ 6:44 AM 0 comments

Monday, April 09, 2007

 

Monday, April 9, 2007 - Free Emphasis with 25s at end

Todays practice emphasizes free style. There are some "golf" drills for freestyle after warm-up. These involve counting your strokes and getting your time for each 50. The goal is to get the lowest sum of stroke count and time. Suppose it takes you 34 strokes to swim 50 yards and you do this in 45 seconds. This give you a score of 34+45=79. You can drop your score by taking fewer strokes or by going faster. The idea is to get the lowest number. The intent of this drill is to work on efficient pulling through the water.

Below is today's practice for the expert lane.

Warm Up
600 Choice

Drills
4x50 Golf

Main Set
3x200 free descend (2:35/2:45)
4x50 Kick (:55/1:00)
300 free,
2x150 free,
3x50free fst
300 pull,
2x150 pull,
3x50 pull
100 ez
12x25 free every 3rd race pace

Warm Down
200 Choice

# posted by gladorca's blog @ 4:58 PM 0 comments

Sunday, April 01, 2007

 

Monday, April 2, 2007 - IMs and Sprints

This practice works IM's with sprints towards the end of workout. Below is the practice for the expert lane.

Warm Up
200 Free
100 Choice
100 IM
100 Kck

Drills
4x50 drills; follow coaches directions

Main Set
3x200 Pull (2:50)
100 Ez
5x100 IM (1:35)
100 Ez
8x50 Kick
100 Ez
2x200 IM (3:15)
100 Ez
6x50 quality sprint on 2:00 (off the blocks if you want)

Choice Warm Down

# posted by gladorca's blog @ 7:14 AM 0 comments
 

Sunday, April 1, 2007, Distance 500s ending with swims off the blocks

Today's practice is mostly base distance work; however, the last part of practice will include swims off the blocks since there are several meets coming up. Below is the practice for the expert lane.

Warm Up
200 Free
200 Pull
200 Choice
200 Kick

Main Set
2x250 (50 kick, 100 drill, 100 free)
500 free
500 pull
5x100 (50 kick/50 choice)
Broken 500 (150, 125, 100, 75, 50)

Next are swims off the blocks. One at a time, your choice of stroke. Wait for coaches instructions.

Warm Down

# posted by gladorca's blog @ 7:09 AM 0 comments

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