Saturday, November 24, 2007

 

November 26, 2007 - Free/Choice/Sprint

This workout starts with the crawl stroke, changes to choice and ends with sprint. This workout is intended to work speed. Below is the practice for the expert lane.

Warm Up
500 Choice

Further warmup
4x200 (50 kick on side, 50 catch-up, 100 free)

Main Set
5x50 Kick (descend)
5x100 Pull (steady pace) 1:20
5x50 Kick (descend)
5x100 Choice (work turns and technique)

4 times the following:
4x25 ez
then 100 sprint with fast turnover

Warm Down
100 Choice

# posted by gladorca's blog @ 4:26 PM 0 comments
 

November 25, 2007 - 4,300 distance

This workout adds yardage from last Sunday. It is up to 4,300 yards. Below is the practice for the expert lane.

Warm Up
300 Free
3x100 Choice
6x50 Kick

Drills
4x100 (50 Kick, 50 Free)
4x100 (50 Catchup, 50 Free)

Main Set
400 Free
400 Pull
2x200 Free
2x200 IM
4x100 Pull (1:15/1:25)
4x100 IM

Warm Down
200 Choice

# posted by gladorca's blog @ 4:23 PM 0 comments

Sunday, November 18, 2007

 

November 19, 2007 - Free, Kick, Sprint, Pull, Kick, Sprint, Choice, Kick, Sprint

This workout has a variety of stuff, but the emphasis is on the sprint. The sprint should be all out. Below is the practice for the expert lane.

Warm Up
200 Free
3x100 Pull
100 Kck

Drills given by coach
4x50

Main Set
6 x 100 Free, breath control first 3
2x100 Kick
100 Sprint Free
6 x 100 Pull, steady pace
2x100 Kick
100 Sprint Free
6 x 100 Choice (not free, could be IM)
2 x 100 Kick
100 Sprint Choice

Warm Down
200 Choice

# posted by gladorca's blog @ 8:48 AM 0 comments
 

November 18, 2007 - Distance 4,000

This practice is an aerobic pyramid. Below is the set for the expert lane.

Warm Up
200 Choice
3x100 Free
6x50 Kick

Main Set
100, 200, 300, 400, 500, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall)
100 ez kick
4x100 Choice

Warm Down
200 Choice

# posted by gladorca's blog @ 8:46 AM 0 comments

Saturday, November 10, 2007

 

November 12, 2007 - All stokes

This practice works all strokes. Below is the practice for the expert lane.

Warm Up
4x50 Free
3x100 Choice
100 IM

Drills
4x50 coach chosen drills

Main Set
3x(3x50) 1st 3 fly, 2nd 3 back, 3rd 3 breast on :50/:55 long pushoffs
6 x 100 choice on 1:30 min descend 1-3, 4-6
3x100 Kick
6 x 100 Pull 1:15
3x(3x50) 1st 3 choice, 2nd 3 kick, 3rd 3 choice
3 x 100 choice 1:35

Warm Down
200 Choice

# posted by gladorca's blog @ 10:14 PM 0 comments
 

November 11, 2007 - 10 50s on 2 minutes

This workout is a test set. The main set is 10 50s on two minutes. The idea is to do them all as fast as possible while trying to maintain your speed. Times are taken for each 50. The idea is to maintain your time throughout the set. We last did this set was in February. You have the choice of not taking your time for each 50 and also the option of doing 100s or 150s (but not for time) if you can finish that distance in the 2 minute timeframe. Below is the set for the expert lane.

Warm Up
800 choice

Drill
4x50 drills

Further warm up
6x100 free on 1:25

Main Set
10 50s on 2 minutes

Start warm down
6x100 Pull or swim

Warm Down
200 choice

# posted by gladorca's blog @ 10:09 PM 0 comments

Sunday, November 04, 2007

 

November 5, 2007 - Fly Emphasis

Tonight's workout emphasizes fly. Below is the set for the expert lane.

Warm Up
200 Free
200 Pull
100 Choice
100 IM
100 Kick

Main Set
4x50 Fly
50 Ez
5x100 IM (1:20/1:30)
50 Ez
3x100 Fly
50 Ez
3x200 Pull (2:35/2:40)
6x50 Fly Kick
50 Ez
5x100 (1st 25 Fly, 2nd 75 Free)

Warm Down
100 Choice

# posted by gladorca's blog @ 12:48 PM 0 comments
 

November 4, 2007 - Distance 4,500

This practice is meant to work your base. The swims should not be too hard. The hardest effort should be one that you can sustain. So no sprinting. Below is practice for the expert lane.

Warm Up
200 Free
200 Pull
200 choice
200 Kick
200 Pull

Drills
10x50s
count strokes and add time. Experiment and try to get the sum as low as possible

Main Set
5x100 Pull
5x100 (50 kick, 50 swim)
8x200 Free Odds ez
Evens descend
3x100 Choice starting warm down

Warm Down
100 Choice

# posted by gladorca's blog @ 12:45 PM 0 comments

This page is powered by Blogger. Isn't yours?