Saturday, September 29, 2007

 

October 1, 2007 - Sprint and Stroke

This nights practice works on shorter distances and fast work or sprints towards the end. Below is the expert lane sets.

Warm Up
300 Choice
200 Kick

Drills
4x50 by coaches direction

More warm up
Continue warm up 10 x 50, odds 25 kick no board, 25 ez, evens 25 drill, 25 ez

First Main Set
8x50 pace (+2) on :50
100 EZ
6x50 pace on :50
100 EZ
4x50 pace
(-2) on :50
100 EZ
Recovery
500 Pull

Second Main Set
4 x (50 fast on :45 + 25 EZ on 1:00)
100 EZ
4 x(25 fast on :25 + 25 Ez on 1:00)

Warm Down
200 Choice

# posted by gladorca's blog @ 10:27 PM 0 comments
 

September 30, 2007 - Distance 4,300

The work is on distance with the expert lane doing a 1,000. The other lanes also do a long swim, but shorter. Below is the expert lane practice.

Warm Up
300 Free
100 Back
100 Breast
100 Choice
100 Kick

Drills
4x50 drill directed by coach

Main Set
5x100 Choice
100 Easy
4x50 Kick on 1:00
1000 Free
5x200 Pull
100 Easy
5x100 Choice

Warm Down
200 Choice

# posted by gladorca's blog @ 10:25 PM 0 comments

Saturday, September 22, 2007

 

September 24, 2007 - Stoke and Sprint

This practice works on all strokes and emphasizes speed over distance. The expert lane is shown below and is 3,600 yards long.

Warm Up
100 Free
100 Back
100 Breast
100 Pull
100 Kick

Drill
4x50 Choice Drill

Main Set
4x50 Fly on :50
4x25 rest :15 (alt fast and ez)
6x50 Back on :50
4x50 rest :15 (1st ez, 2nd 25 fast 25 ez, 3rd 50 fast, 4th 50 ez)
6x50 Breast on :50
4x75 rest :20 (1st 25 fast 50 ez, 2nd 50 fast 25 ez, 3rd 75 fast, 4th 75 ez)
2x100 IM on 1:30
4x100 rest :30 (1st 50 fast 50 ez, 2nd 75 fast 25 ez, 3rd 100 fast, 4th 100 ez)
2x100 Choice on 1:35
4x125 rest :30 sec (1st 75 fast 50 ez, 2nd 100 fast 25 ez, 3rd 125 fast, 4th 125 ez)

Warm Down
200 Choice

# posted by gladorca's blog @ 9:21 PM 0 comments
 

September 23, 2007 - Mid Distance

Tonights practice has the usual yardage, but the sets are a little shorter. This is the beginnning of a building phase that will last one month. Below is the practice for the expert lane. The following is 4,000 yards.

Warm Up
200 Free
100 Pull
100 Back
100 Breast

Drills
3 x 50 push off go as far as possible before swimming free
3 X the following set (50 breathing every 3, 50 breathing every 5, 50 breathing every 7)

Main Set
3x300 free
50 ez
4x50 kick
3x200 pull
50 ez
4x50 kick
6x100 choice

Warm Down
200 Choice

# posted by gladorca's blog @ 9:19 PM 0 comments

Saturday, September 15, 2007

 

September 17, 2007 - Choice Stroke Night

Thought for the night. Through the season, work stroke length, then work faster turnover with the same stroke length as the season progresses.

This night is a chance to work on your favorite stroke. Below is the set for the expert lane.

Warm Up
200 Free
3x100 Choice
100 Kck

Drills
4x50 provided by coach

Main Set
8 x 25 choice :35 desc 1-4,5-8
6x50 Kick
4x200 Pull 2:50
2x50 Ez
8 x 100 1:45 Choice desc 1-4, 5-8
100 Ez choice
8 x 50 1:00 choice descend 1-4, 5-8

Warm Down
200 Choice

# posted by gladorca's blog @ 10:42 PM 0 comments
 

September 16, 2007 - 10 100s on 3 minutes

Fun Fact for the night: When Matt Biondi swam free he reached the end of a 25 yard pool in 3 to 4 strokes.

Tonight is a challenge set where you do 10 100s choice on 3 minutes. All should be the same stroke. All should be fast. The emphasis is to get your heart rate up for an intense workout. There is lots of rest to give you a chance for some recovery prior to the next 100. Below is the expert lane set

Warm Up
200 Free
3x100 Pull
100 Kck

More Warm Up
6 x 100 free on 1:25

Main Set
10 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. You don’t have to give times. You may swim 100s or 150s on 2:00, but you must go last in the lane and NO TIMES will be recorded. ALL LANES MUST LEAVE TOGETHER EVEN IF YOUR LANE ISN’T DOING THE 100s

Start Warm Down
6 x 100 Pull or swim choice, steady pace

Warm Down
200 Choice

# posted by gladorca's blog @ 10:36 PM 0 comments

Saturday, September 08, 2007

 

September 10, 2007 - Back emphasis

Tonight's practice is to work on the back stroke. You should concentrate on technique and speed tonight as opposed to distance. Below is the for the expert lane.

Warm Up
3x100 Free
2x100 Choice
100 Kick

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

Main Set
200 back
2x100 back
3x100 Pull
6x50 back kick
4x75 free, back, free
200 alt 50 back 50 free
3x100 Free
6x50 odds ez, evens back sprint

Warm Down
100 Choice

# posted by gladorca's blog @ 10:50 PM 0 comments
 

September 9, 2007 - Distance 4500

Tonight is extra distance to help work on your base. The expert lane gets 4,500 tonight and is shown below.

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

Further Warm Up
4x200
(50 drill,
50 swim, 50 drill,
50 kick ) reverse IM order

Main Set
1200 Pull
5x100 IM
4x200 free descend
3x100 free descend

Warm Down
100 Choice

# posted by gladorca's blog @ 10:47 PM 0 comments
 

September 2, 2007 - Distance

Opsss I forgot to post this before the workout. This workout is a distance pyramid. The expert lane gets 4,300 yards

Warm up
6x100 choice

Main Set
100 Drill
200 Free
3x100 Kick
4x100 IM
500 Free
500 Pull
500 Free (broken every 100)
4x100 IM
300 Pull
2x100 Kick
100 Free

Warm Down
200 Choice

# posted by gladorca's blog @ 10:44 PM 0 comments

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