gladorca's blog: January 2007

Thursday, January 25, 2007

Monday, January 29, 2007, Breast Emphasis

This days practice emphasizes breast stroke, but you can substitute back stroke instead. Below is the expert lane practice and is 3,700 yards long.

Warm up
200 Free
100 Breast
4x50 Breast Kick

4x50 drill wait for coach

Main Set
100 Breast 2K/Pull
3x100 Brst
100Brst kick
5x100 Pull
100 Breast 2Pull/Kick
2x200 Brst
100Brst kick
2x200 Free
2x100 Brst
100Brst kick
300 Pull
4x50 Breast
100 Free

Warm Down
100 Choice

# posted by gladorca's blog @ 7:45 PM 0 comments

Sunday, January 28, Distance 200s

This Sunday's practice is distance based on 200s. Below is the practice for the expert lane. The yardage is 4000.

Warm Up
200 Free
200 Pull
3x100 Choice
100 Kick

Futher Warmup
6x50 free drill (your choice)
6x50 kick (1:00)

Main Set
5x200 free (2:35-2:45)
4x100 IM (1:35)
5x200 pull (2:30-2:45)

Warm Down
200 Choice

# posted by gladorca's blog @ 7:42 PM 0 comments

Saturday, January 20, 2007

Monday, January 22, 2007 Back Emphasis

Today's workout has an emphasis on back stroke. Back stroke dominates the beginning of workout. The total yardage of this workout is 3,700 yards.

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

Second Warm Up
10x50 drill down swim back, back

Main Set
2 time the following:
{50 bk Kick
100 back drill down and swim back
100 back ez
100 bk med
100 bk fast}
6x100 Pull desc 1-3,4-6 (1:20)
6x100 Choice (1:30)

Warm Down
200 Choice

# posted by gladorca's blog @ 5:37 PM 0 comments

Sunday, January 21, 2007 Distance 500s

Sunday is the usual distance day with an emphasis on 500s. Total yardage of this workout is 4,000 yards.

Warm Up
200 Free
200 Pull
200 Choice
200 Kick

Main Set
2x250 (50 kick, 100 drill, 100 free)
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 @ 5:35 PM

Friday, January 12, 2007

Monday, January 15, 2007 100s on 3 minutes

This is a challenge set workout. 10 by 100 sprints on 3 minutes. The swimmer leaves every 3 minutes. The challenge is to make each sprint the same speed. Here is the plan for the expert lane.

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.

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

# posted by gladorca's blog @ 12:05 PM 0 comments

Sunday, January 14, 2007 30 minutes of 100s

This days practice is a long set of 100s on a descending interval. Below is the plan for the expert lane.

Warm-up
200 Choice
2x50 catch-up drill
2x50 1 arm
2x50 DPS

Stop for announcements
Continue Warm-up
2x50 2 breaths per 50
200 free
200 kick

Main Set
6 100s 1:30
6 100s 1:25
5 100s 1:20
5 100s 1:15

Warm Down
100 Ez
2x (100 choice, 50 kick, 100 choice)
200 Choice

# posted by gladorca's blog @ 12:01 PM 0 comments

Saturday, January 06, 2007

Monday, January 8, 2007 Free Emphasis

This days workout emphasizes the crawl stroke, but allows for choice towards the end.

10 minute warm up choice stroke

6x100 Free continued warm up

4x50 push off the wall with a great streamline, then kick on you side (use flippers if you have thme) with one arm extending in front of you head (the one lower in the water) and the other arm by your side.
10x50 1 arm free drill down, and free style back (work catch or "high elbow")
4x100 free

4x50 dolphin kick on your back (use flippers if you have them). This works your core.
4x50 catch up drill using a board and fast kick. This should be a lot of work
4x50 catch up drill thinking about acceleration from the catch of the stroke
4x100 free

Set of 100 free or choice depending on the time left in practice.

Warm Down

# posted by gladorca's blog @ 3:39 PM 0 comments

Sunday, January 7, 2007 Reverse Pyramid

Sundays swim emphasis is on distance, but this one increases distances towards the end of practice, making it a challenge. Keep up the pace through the end of the workout. Below is the expert lane's instructions.

Warm up
200 Free
200 Pull
200 Choice
200 Kick

Main Set
500 free (50 drill, 50 swim)
400 back (50 drill, 50 swim)
300 breast (50 drill, 20 swim)
200 fly (drill down, swim back)
100 IM
100 Kick
200 Free
300 Kick
400 Pull
500 Free (broken every 100 for 5 to 10 secs)

Warm Down
200 Choice

# posted by gladorca's blog @ 3:33 PM 0 comments

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