Saturday, March 24, 2007

 

Monday, March 26, 2007 - Fly Emphasis followed by sprints off the blocks

The emphasis at this practice is the fly stroke. The last part of the session will be devoted to sprints off the blocks. Below is what is being given to the "expert" lane.

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

Annoucements and Stretches

Main Set
2x50 1 arm Fly drill
2x50 fly
6x100 Free (1:25)
4x50 fly kick
2x50 fly
5x100 IM (1:35)
4x50 fly kick
5x100 Pull (1:20/1:25)

Sprints off the blocks. Following coaches instructions.

Warm Down

# posted by gladorca's blog @ 5:36 PM 0 comments
 

Sunday, March 20, 2007 30 minutes of 100s and then sprints

Today's practice is an aerobic set of 100s followed by sprints of the blocks. Below is the set for the expert lane.

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

Announcements and Stretches

Warm Up continued
200 free
200 Kick

Main set of 100s
6 100s 1:30
6 100s 1:25
5 100s 1:20
5 100s 1:15

Sprints off the blocks. Wait for coaches instructions.

Warm Down

# posted by gladorca's blog @ 5:32 PM 0 comments

Saturday, March 17, 2007

 

Monday, March 19, 2007 - Different Swim

This night will be a "different swim" night. Not the usual workout.

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

Sunday, March 18, 2007 - Reverse Pyramid

This practice puts emphasis on distance and is organized as a reverse pyramid. What is shown below is for the expert lane and is 4,000 yards.

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, 50 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)

200 Warm Down

# posted by gladorca's blog @ 10:08 PM 0 comments

Saturday, March 10, 2007

 

Monday, March 12, 2007 - Breast Emphasis

Today's practice puts an emphasis on breast stroke. Below is the workout for the expert lane and is 3,700 yards.

Warm Up
200 Free
100 Breast
4x50 Breast Kick

4x50 drill wait for coach's direction

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

Warm Down
100 Choice

# posted by gladorca's blog @ 9:52 PM 0 comments
 

Sunday, March 11, 2007 - Distance 1000

Today's practice is distance with the main set including a long swim. For the expert lane this is a 1,000 for the novice lane this is a 400. The workout below is for the expert lane and is 4,000 yards long.

Warm Up
3x100 Free
2x100 Choice
100 kick

More Warm up
4x50 12 left arm down, right arm back
4x50 kick
4x50 alternate fist and catchup
4x50 kick

Main Set
1000 free
2x500 (1st one pull,
2nd faster turn over every 4th length)
2x200 (1st pull, second hard)

Warm Down
200 Choice

# posted by gladorca's blog @ 9:49 PM 0 comments

Saturday, March 03, 2007

 

Monday, March 5, 2007 - Back Emphasis

This practice puts emphasis on back stroke for the first half emphsizing stroke work and follows up with pull an choice and pull for an aerobic set. Below is the practice for the expert lane.

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

Back Emphasis

4 x 25 drill directed by coach
10x50 drill down swim back, back

2 time the following:
50 bk Kick
100 back drill down and swim back
100 back ez
100 bk med
100 bk fast

Aerobic Set
6x100 Pull desc 1-3,4-6 (1:20)
6x100 Choice (1:30)

Warm Down
200 Choice

# posted by gladorca's blog @ 6:58 PM 0 comments
 

Sunday, March 4, 2007 - Distance 200s

This practice emphasizes repeating 200s. The practice starts with some drills and kicks and then proceeds into the main set. Below is the set for the expert lanes.

Warm Up
200 Free
200 Pull
3x100 Choice
100 Kick

Drills
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 @ 6:56 PM 0 comments

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