Sunday, May 27, 2007
May 28, 2007 - Back Emphasis
This practice is shorter than usual because the buidling closes early and we have less time to linger after practice. The emphasis on today's practice is to work you back stroke. You can substitute breast for back stroke, though I encourage you to do at least some backstroke. The following is for the expert lane and is 3,500 yards.
Warm Up
200 Free
200 Pull
100 Choice
100 IM
100 Kick
Drills
10x50 drill down swim back, back
First Main Set
2 time the following:
50 bk Kick
100 back drill down and swim back
100 back ez
100 bk med
100 bk fast
Second Main Set
6x100 Pull desc 1-3,4-6 (1:20)
6x100 Choice (1:30)
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
100 Choice
100 IM
100 Kick
Drills
10x50 drill down swim back, back
First Main Set
2 time the following:
50 bk Kick
100 back drill down and swim back
100 back ez
100 bk med
100 bk fast
Second Main Set
6x100 Pull desc 1-3,4-6 (1:20)
6x100 Choice (1:30)
Warm Down
200 Choice
May 27, 2007 - Distance: extra long
Today’s practice is DISTANCE Free. You notice is it all free and the yardage is longer than usual. Start the first hundred easy and build to a steady pace for the longer distances. If you can, descend as you go back down the ladder. Short rest (:15-1:00) between each swim. Below is for the expert lane and is 4,500 yards
Warm Up
200 Free
200 Pull
2x100 Choice
200 Kick
Main Set
100
200
300
400
500
600
500
400
300
200
100
Warm Down
100 Choice
Warm Up
200 Free
200 Pull
2x100 Choice
200 Kick
Main Set
100
200
300
400
500
600
500
400
300
200
100
Warm Down
100 Choice
Sunday, May 20, 2007
May 21, 2007 - Choice sprint
This practice works on your choice of stroke and emphasizes speed. Below is the set for the expert lane.
Warm Up
300 Free every 3rd length fist drill
200 Choice
100 Kick
Drills
6x125 Odds first 50 kick, next 75 free
Evens first 50 drill next 75 free
Main Set
8 times the following:
25 kick :30
50 drill :45
75 build 1:15
100 fast 1:30
10x25 :30 Odds no breath Evens swim
Warm Down
100 Choice
Warm Up
300 Free every 3rd length fist drill
200 Choice
100 Kick
Drills
6x125 Odds first 50 kick, next 75 free
Evens first 50 drill next 75 free
Main Set
8 times the following:
25 kick :30
50 drill :45
75 build 1:15
100 fast 1:30
10x25 :30 Odds no breath Evens swim
Warm Down
100 Choice
May 20, 2007 - Distance night
This practice emphasizes distance. Below is what was given to the expert lane.
Warm up
200 Free
200 Kick
200 Pull
Drills
4x100 (1st 50 12 kicks/stroke 2nd 50 elbow high
3x100 (1st 50 fast, 2nd 50 DPS)
3x100 (1st 50 catch up, 2nd 50build)
Main Set (You should only take 5 to 10 secs rest on the 50s)
4x50 Ez, 400 Cruise
4x50 Med, 300 Cruise
4x50 Med, 2x200 Cruz
4x50 Faster
3x100 Faster
Warm Down
200
Warm up
200 Free
200 Kick
200 Pull
Drills
4x100 (1st 50 12 kicks/stroke 2nd 50 elbow high
3x100 (1st 50 fast, 2nd 50 DPS)
3x100 (1st 50 catch up, 2nd 50build)
Main Set (You should only take 5 to 10 secs rest on the 50s)
4x50 Ez, 400 Cruise
4x50 Med, 300 Cruise
4x50 Med, 2x200 Cruz
4x50 Faster
3x100 Faster
Warm Down
200
Sunday, May 13, 2007
May 14, 2007 - Different Swim
This night will be a "different" swim. Not the usual workout.
May 13, 2007 - Distance with some practice of diving off the blocks
This practice is mainly a distance set, but there is one set where we'll practice diving off the blocks. If you are doing the nationals swim meet then you should get out of the pool early. Here is the set for the expert lane.
Warm up
200 Free
3x100 Pull
100 Kick
Main Set
6 x 100 free on 1:25
25 ez
4x50 diving from blocks. Diving from pool edge or starting from in the water (i.e. you don’t have to dive). This set is not a sprint, but to practice (and have fun) a diving start. Go about 5 seconds apart
25 ez
3x300 descend 1-3
200 kick
3x200 descend 1-3
200 kick
3x100 descend 1-3
Cool Down
100 Choice
Warm up
200 Free
3x100 Pull
100 Kick
Main Set
6 x 100 free on 1:25
25 ez
4x50 diving from blocks. Diving from pool edge or starting from in the water (i.e. you don’t have to dive). This set is not a sprint, but to practice (and have fun) a diving start. Go about 5 seconds apart
25 ez
3x300 descend 1-3
200 kick
3x200 descend 1-3
200 kick
3x100 descend 1-3
Cool Down
100 Choice
Sunday, May 06, 2007
May 7, 2007 IM Choice wiht sprints at the end
This practice is IM and Choice and ends with sprints. Below is the practice for the expert lane.
Warm Up
200 Free
2x100 Choice
4x50 Kick
More Warm Up
4 x (50 drill, 2x25 kick, 100 build)
once for each stroke fly, back, breast free
Main Set
6x100 IM
4x50 kick
6x100 pull
4x100 choice
8x50 odds ez, evens sprint (at least 30 sec rest)
Warm Down
100 Choice
Warm Up
200 Free
2x100 Choice
4x50 Kick
More Warm Up
4 x (50 drill, 2x25 kick, 100 build)
once for each stroke fly, back, breast free
Main Set
6x100 IM
4x50 kick
6x100 pull
4x100 choice
8x50 odds ez, evens sprint (at least 30 sec rest)
Warm Down
100 Choice
May 6, 2007 Distance with spints at the end
This practice is distance with sprints at the end. Below is the practice for the expert lane.
Warm Up
500 Choice
200 Pull
100 Kick
Main Sets
The four sets start out easy. The longest distance is moderate pace and build speed so last is fastest.
100, 200, 400, 200, 100, free,:20 rest
25, 50, 100, 50, 25 Kick
50, 100, 200, 100, 50 Pull :20 rest
50, 100, 150, 200, 150, 100, 50 Choice
Choice sprints off the blocks
Warm Down
Warm Up
500 Choice
200 Pull
100 Kick
Main Sets
The four sets start out easy. The longest distance is moderate pace and build speed so last is fastest.
100, 200, 400, 200, 100, free,:20 rest
25, 50, 100, 50, 25 Kick
50, 100, 200, 100, 50 Pull :20 rest
50, 100, 150, 200, 150, 100, 50 Choice
Choice sprints off the blocks
Warm Down
