Sunday, December 30, 2007
December 30, 2007 - Last practice of the year
This is the last practice of the year. It has a little of everything. Below is the set for the expert lane.
Warm Up
300 Free
2x100 Pull
100 Kick
Drill
4x150 free kick/drill/swim by 50
Main Set
400 Free
4x200 Pull on 2:30
4x100 Free on 1:20 descend
4x50 flutter kick on 1:00
Drill
4x75 kick/drill/swim IM order
IMs
4x100 IMs on 1:30 descend
Warm Down
100 Choice
Warm Up
300 Free
2x100 Pull
100 Kick
Drill
4x150 free kick/drill/swim by 50
Main Set
400 Free
4x200 Pull on 2:30
4x100 Free on 1:20 descend
4x50 flutter kick on 1:00
Drill
4x75 kick/drill/swim IM order
IMs
4x100 IMs on 1:30 descend
Warm Down
100 Choice
Sunday, December 16, 2007
December 21, 2007 - Choice
The is a substitute workout which centers on Choice.
Warm Up
4x50 Free
5x10 Choice
100 IM
Main Set
3x100 Kick
3x(3x50) 1st 3 fly, 2nd 3 back, 3rd 3 breast on 1 min long pushoffs
6 x 100 choice on 2:00 min descend 1-3, 4-6
6 x 100 Pull 1:40
3x(3x50) 1st 3 choice, 2nd 3 kick, 3rd 3 choice
If time
3 x 100 choice 2:00
Warm Down
200 Choice
Warm Up
4x50 Free
5x10 Choice
100 IM
Main Set
3x100 Kick
3x(3x50) 1st 3 fly, 2nd 3 back, 3rd 3 breast on 1 min long pushoffs
6 x 100 choice on 2:00 min descend 1-3, 4-6
6 x 100 Pull 1:40
3x(3x50) 1st 3 choice, 2nd 3 kick, 3rd 3 choice
If time
3 x 100 choice 2:00
Warm Down
200 Choice
December 20, 2007 - Up and Down
Below is the substitute workout. The distances go up and down.
Warm Up
2x200 Free
3x100 Choice
100 Kick
Main Set
25-50-100-50-25 Choice 0:20 rest
2x50 Kick
100-125-150-175-200 Free 0:20 sec rest
2x50 Ez
200-175-150-125-100 Pull 0:20 rest
2x50 Kick
25-50-100-50-25 Choice 0:20 rest
8 x 50 Choice
Warm Down
200 Choice
Warm Up
2x200 Free
3x100 Choice
100 Kick
Main Set
25-50-100-50-25 Choice 0:20 rest
2x50 Kick
100-125-150-175-200 Free 0:20 sec rest
2x50 Ez
200-175-150-125-100 Pull 0:20 rest
2x50 Kick
25-50-100-50-25 Choice 0:20 rest
8 x 50 Choice
Warm Down
200 Choice
December 19, 2007 - 100s
This is a substitute practice. Below is the expert lane set.
Warm Up
2x200 Free
3x100 Choice
100 Kick
Main Set
4x150 Pull
4x50 Kick Free
6 x 100 Free on 1:50 descend 1-3, 4-6
100 Ez
6 x 100 Choice Drills
6 x 100 choice on 2 minutes descend 1-3, 4-6
Warm Down
200 Choice
Warm Up
2x200 Free
3x100 Choice
100 Kick
Main Set
4x150 Pull
4x50 Kick Free
6 x 100 Free on 1:50 descend 1-3, 4-6
100 Ez
6 x 100 Choice Drills
6 x 100 choice on 2 minutes descend 1-3, 4-6
Warm Down
200 Choice
December 17, 2007 - Stroke and Sprint
Tonight's practice's emphasis is lll out 25s. You swim one length of the pool with everything that you have, then there is a long rest. Below is the expert lane set.
Warm Up
200 Free
100 Pull
100 Back
100 Breast
2x100 choice
100 Kick
1st Set
4x150 where 150 is (50 drill, 50 swim, 50 kick)
4x100 Pull on 1:25
Main Sprint Set
SHORT SPRINT SET – Maximum speed without lactate acid build up
10 x 25 ALL out on 2 minutes (choice, or alt free and stroke)
2nd Set
4x100 Choice on 1:35
3x100 Pull 1:25
Warm Down
200 Choice
Warm Up
200 Free
100 Pull
100 Back
100 Breast
2x100 choice
100 Kick
1st Set
4x150 where 150 is (50 drill, 50 swim, 50 kick)
4x100 Pull on 1:25
Main Sprint Set
SHORT SPRINT SET – Maximum speed without lactate acid build up
10 x 25 ALL out on 2 minutes (choice, or alt free and stroke)
2nd Set
4x100 Choice on 1:35
3x100 Pull 1:25
Warm Down
200 Choice
December 16, 2007 - Distance 4,000
This nights practice is free with descending distances. Below is for the expert lane.
Warm Up
200 Free
200 Pull
200 Choice
200 Kick
Main Set
6x50 drill
300 Free
300 Pull
6x50 Kick
3x100 (1:20)
400 Free
400 Pull
200 Free
200 Pull
3x100 (1:30) fast
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
200 Choice
200 Kick
Main Set
6x50 drill
300 Free
300 Pull
6x50 Kick
3x100 (1:20)
400 Free
400 Pull
200 Free
200 Pull
3x100 (1:30) fast
Warm Down
200 Choice
Sunday, December 09, 2007
December 10, 2007 - Back and Free Emphasis
Tonight's workout emphasizes back stroke. Below is the set for the expert lane.
Warm Up
200 Free
200 Pull
6x50 Choice
Drills
4x25 drills directed by coach
6x50 Back Drills
Main Set
3x100 Back 1:30
50 sprint Back
4x100 Pull free 1:25
6x50 Free Drill
6x50 Flutter Kick
3x100 Free Breath Control
50 Free sprint
4x100 free 1:30
Cool Down
200 Choice
Warm Up
200 Free
200 Pull
6x50 Choice
Drills
4x25 drills directed by coach
6x50 Back Drills
Main Set
3x100 Back 1:30
50 sprint Back
4x100 Pull free 1:25
6x50 Free Drill
6x50 Flutter Kick
3x100 Free Breath Control
50 Free sprint
4x100 free 1:30
Cool Down
200 Choice
December 9, 2007 - Different Swim
Tonight's practice is a different swim.
Ten minutes of warm up followed by announcements and stretches.
1/2 Hour of "Fun" Sets
What we do depends on time and may or may include things in the list below and not necessarily in order below.
T-Shirt Relay
Rope Relay
Vertical Kick in Deep End
Side to Side underwater
Kick on Back with board pointing up
Swim down get out and do 5 push ups, swim back
Cork Screw
Ballet Leg
1/2 Hour of Aerobic Sets
5x200 Free on 2:30-2:40
5x100 Free on 1:20-1:25
5x50 Free on :45
Cool Down
100 Choice
Ten minutes of warm up followed by announcements and stretches.
1/2 Hour of "Fun" Sets
What we do depends on time and may or may include things in the list below and not necessarily in order below.
T-Shirt Relay
Rope Relay
Vertical Kick in Deep End
Side to Side underwater
Kick on Back with board pointing up
Swim down get out and do 5 push ups, swim back
Cork Screw
Ballet Leg
1/2 Hour of Aerobic Sets
5x200 Free on 2:30-2:40
5x100 Free on 1:20-1:25
5x50 Free on :45
Cool Down
100 Choice
Sunday, December 02, 2007
December 3, 2007 - stroke and sprint
This practice is meant to emphasize short speed work. Below is the expert lane set.
Warm Up
300 Choice
200 Pull
200 Kick
Further Warm up
10 x 50, odds (25 kick no board, 25 ez); evens (25 drill, 25 ez)
1st 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
2nd Main Set
4 x (50 fast on :45 + 25 EZ)
100 EZ
4 x(25 fast on :25 + 25 Ez)
Cool Down
200 Choice
Warm Up
300 Choice
200 Pull
200 Kick
Further Warm up
10 x 50, odds (25 kick no board, 25 ez); evens (25 drill, 25 ez)
1st 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
2nd Main Set
4 x (50 fast on :45 + 25 EZ)
100 EZ
4 x(25 fast on :25 + 25 Ez)
Cool Down
200 Choice
December 2, 2007 - Distance 4,500
This practice emphasis is distance working base. Below is the expert lane.
Warm Up
200 Free
200 Pull
200 choice
200 Kick
200 Pull
Main Set
6x50 Kick (:55)
500 Fr mod
5x100 pull (1:20) descend
400 fr mod
4x100 IM (1:30) descend
300 fr mod
3x100 pull (1:15)
200 fr mod
2x100 IM (1:25)
2x100 pull (1:10?)
Cool Down
2x100 Choice
Warm Up
200 Free
200 Pull
200 choice
200 Kick
200 Pull
Main Set
6x50 Kick (:55)
500 Fr mod
5x100 pull (1:20) descend
400 fr mod
4x100 IM (1:30) descend
300 fr mod
3x100 pull (1:15)
200 fr mod
2x100 IM (1:25)
2x100 pull (1:10?)
Cool Down
2x100 Choice
