Sunday, August 19, 2007

 

August 20, 2007 IM emphasis

This practice emphasizes IM and sprints. Note: Be sure to take the full 2 minutes for the 50 sprints at the end of workout. You need the rest in order to push hard. Below is the expert lane practice.

Warm Up
200 Free
100 Choice
100 IM
100 Kck

Drill
4x50 Scull

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

Warm Down
200 choice

# posted by gladorca's blog @ 11:31 AM 0 comments
 

August 19, 2007 Distance (4,300)

This practice is long distance emphasis with a totla of 4,300 yards (300 more than usual for every lane). Below is the expert lane practice.

Warm Up
200 Pull
200 Free
200 Drill
200 Kick

Drill
6x50 Drill
3x100 Kick
3x200 (50 drill and 150 swim)

Main Set
3x300 (1st moderate, 2nd build, 3rd push)
3x400 Pull (1st ez, 2nd mod, 3rd push)

Warm Down
4x50 choice

# posted by gladorca's blog @ 11:28 AM 0 comments

Sunday, August 05, 2007

 

August 5, 2007 - Distance (little pyramids)

This practice has an emphasis doing a set of free, kick, pull, choice, and ending with a breath control set. Below is the expert lane practice

Warm Up
500 Free
200 Pull
100 Kick

Drills
4x50 Drills choosen by coach

Main Set
100, 200, 400, 200, 100, free go on 3rd or 4th person
25, 50, 100, 50, 25 Kick
50, 100, 200, 100, 50 Pull go on 3rd or 4th person
50, 100, 150, 200, 150, 100, 50 Choice
5x50 Breath Control

Warm Down
200 choice

# posted by gladorca's blog @ 9:33 AM 0 comments

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