Sunday, June 24, 2007
June 25, 2007 - IM and Choice
The practice today works on IM and your choice of stroke. After warm-up there is a set of drills that work each stroke. For this section you should place extra emphasis on perfect stroke mechanics and not speed or power. The practice ends with some sprints that work power and speed. Below is the practice for the expert lane.
Warm up
200 Free
2x100 Choice
4x50 Kick
Drills
4 x (50 drill, 2x25 kick, 100 build)
once for each stroke fly, back, breast free
Main Set
6x100 IM
4x50 kick
4x100 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
Drills
4 x (50 drill, 2x25 kick, 100 build)
once for each stroke fly, back, breast free
Main Set
6x100 IM
4x50 kick
4x100 pull
4x100 choice
8x50 odds ez, evens sprint (at least 30 sec rest)
Warm Down
100 Choice
June 24, 2007 - Distance 4,200
The practice today emphasizes distance with a descending set. Below is for the expert lane.
Warm up
200 Free
200 Pull
200 Choice
200 Kick
Drills
2x50 fist
2x50 12 kicks/stroke
2x50 1 arm free drill
2x50 catch up
Main Set
4x100 free 1:30 easy
400 pull
3x100 free 1:25
300 Pull
2x100 free 1:20
200 Pull
100 free
100 Pull
6x50 kick
10x50 choice (:50)
Warm Down
200 Choice
Warm up
200 Free
200 Pull
200 Choice
200 Kick
Drills
2x50 fist
2x50 12 kicks/stroke
2x50 1 arm free drill
2x50 catch up
Main Set
4x100 free 1:30 easy
400 pull
3x100 free 1:25
300 Pull
2x100 free 1:20
200 Pull
100 free
100 Pull
6x50 kick
10x50 choice (:50)
Warm Down
200 Choice
Sunday, June 17, 2007
June 18, 2007 - Fly Emphasis
This practice empahsizes fly. One arm fly or free can be substituted for fly. Below is the practice for th expert lane.
Warm Up
200 Free
200 Pull
100 Choice
100 IM
100 Kick
Main Set
4x50 Fly
50 Ez
3x300 Free
50 Ez
3x100 Fly
50 Ez
3x200 Pull
6x50 Fly Kick
50 Ez
3x100 (1st 25 Fly, 2nd 75 Free)
Warm Down
100 Choice
Warm Up
200 Free
200 Pull
100 Choice
100 IM
100 Kick
Main Set
4x50 Fly
50 Ez
3x300 Free
50 Ez
3x100 Fly
50 Ez
3x200 Pull
6x50 Fly Kick
50 Ez
3x100 (1st 25 Fly, 2nd 75 Free)
Warm Down
100 Choice
June 17, 2007 - Distance with some IM (4,000 base expert level)
This practice is meant to get in yardage. After warm-up it starts with a drill set, followed by a couple of long sets. Then broken up with some IMs and ending with 100s free. Below is the practice for the expert lane.
Warm Up
500 Choice
Drill
500 by repeating (25 kick, 25 right arm, 25 left arm, 25 free)
Main Set
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
200 Choice
Warm Up
500 Choice
Drill
500 by repeating (25 kick, 25 right arm, 25 left arm, 25 free)
Main Set
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
200 Choice
