Sunday, October 28, 2007

 

October 29, 2007 - Speed

This nights workout is meant to work speed. The set below is for the expert lane.

Warm Up
200 Choice
8x100 alt swim/kick/drill/swim by 100

Speed work
8x25 kick odds build, evens fast
4x25 build to fast last half think speed
4x50 fast in and out of turns
4x25 1st half of 25 fast, 2nd half ez
4x50 descend to fast

Second Set
3x150 (2 fast, 1 ez) on 2:00 or 2:10
4x150 pull (2 fast, 1mod, 1 ez) on 2:00 or 2:10
4x150 Choice (2 fast, 1 mod, 1 ez) on 2:00 or 2:10

Warm Down
200 Choice

# posted by gladorca's blog @ 5:42 AM 0 comments
 

October 28, 2007 - Distance 4300

This night's practice is a little longer. It's not purely distance. What is below is for the expert lane.

Warm Up
2x100 Free
2x100 Pull
2x100 Choice
4x50 Kick

Continued warm up
4 times 150 (50 Kick, 50 DPS, 50 Swim)

Main Set
6x150 (100 ez, 50 fast)
500 Pull
4x50 Kick (1:00)
400 Free
100 EZ
6x100 Choice (1:35)

Warm Down
200 Warm Down

# posted by gladorca's blog @ 5:38 AM 0 comments

Sunday, October 21, 2007

 

October 22, 2007 - Sprint and Stroke

This day is a sprint and stroke day. There are 25 sprints on 2 minutes where the sprints are supposed to be all out. You can also do 50's, 100's, or 150's on 2:00. Below is the expert set.

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

Drills
4x25 drills, everyone together, coach's choice

Main Set
4x100 Pull 1:25
SHORT SPRINT SET – Maximum speed without lactate acid build up 10 x 25 ALL out on 2 minutes (choice, or alt free and stroke)
4x100 Choice on 1:35
3x100 Pull 1:25

Warm Down
200 Choice

# posted by gladorca's blog @ 10:48 AM 0 comments
 

October 21, 2007 - Distance (4,000)

This practice has all sorts of stuff including stroke and kick. The main set starts long and descends. Below is the expert lane set of 4,000 yards.

Warm Up
200 EZ Free
200 Pull
200 Choice
200 Kick

Main Set
500 Pull 100 fast (1:15)
400 Swim
2x100 fast (1:20)
300 Swim
3x100 IM (1:30/1:35)
200 Swim
4x100 kick
100 Free
5x100 Choice (1:35/1:40)

Warm Down
200 Choice

# posted by gladorca's blog @ 10:45 AM 0 comments

Saturday, October 13, 2007

 

October 15, 2007 - Stroke night

This practice is stroke night. We'll be doing every stroke. Below is the expert lane.

Warm Up
200 Free
200 Pull
200 Choice
200 Kick

Main Set
3x50 kick
In the sets below, do drill on the first of each set, except pull and IM
4x100 breast
4x150 back
3x200 free
4x150 pull (descend 1-4)
3x100 IM
3x50 choice

Warm Down
100 Choice

# posted by gladorca's blog @ 12:57 PM 0 comments
 

October 14, 2007 - Different Swim

This practice is a different swim. After warm up we'll be doing different stuff by lane. You have to show up to see what we do.

# posted by gladorca's blog @ 12:56 PM 0 comments

Saturday, October 06, 2007

 

October 8, 2007 - Breast Emphasis

Tonight's practice emphasizes breast. The set is for the expert lane.

Warm up
200 Free
100 Breast
4x50 Breast Kick

Drills
4x50 Coach's choice
100 Breast 2K/Pull

Main Set
3x100 Breast
100 Breast kick
5x100 Pull
100 Breast 2Pulls per Kick
2x200 Breast
100 Breast kick
2x200 Free
2x100 Breast
100 Breast kick
300 Pull
4x50 Breast
100 Free

Warm Down
100 choice

# posted by gladorca's blog @ 9:57 PM 0 comments
 

October 7, 2007 - Distance 4,500

This night's practice is distance 500's. Below is the set for the expert lane.

Warm Up
200 Free
200 Pull
200 Choice
200 Kick

Main Set
2x250 (50 kick, 100 drill, 100 free)
500 pull
500 free
500 pull
5x100 (50 kick/50 choice)
5x100 Free (1:20/1:25)
Broken 500 (150, 125, 100, 75, 50)

Warm Down
200 Choice

# posted by gladorca's blog @ 9:55 PM 0 comments

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