Saturday, July 28, 2007

 

July 30, 2007 Fly Emphasis

Tonight's practice emphasizes fly.

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

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)
5x100 (25 fly, 75 free)

Warm Down
200 Choice

# posted by gladorca's blog @ 1:49 PM 0 comments
 

July 29, 2007 DIstance Pyramid extra long

This day's practice emphasizes distance. 4,400 for the expert lane. It is a pyramid that goes up and then down in distance. I hope you emjoy this. Below is the set for the expert lane.

Warm up
800 choice

Drills
10x50 Drill

Main set
100, 200, 300, 400, 500, 500, 400, 300, 200, 100

Warm Down
100 Choice

# posted by gladorca's blog @ 1:45 PM 0 comments

Sunday, July 22, 2007

 

July 23, 2007 Breast Emphasis

This practice emphasizes breast stroke. Below is the practice for the expert lane.

Warm up
200 Free
2x100 Choice
4x50 Kick

Announcements are made followed by more warm up
8x75 kick/drill/ swim breast

Main Set
4x100 breast (1:35)
8x75 IM rotation
4x100 Pull Free (1:15/1:20)
8x75 alt by 75 breast pull and breast kick
8x50 Breast descend 1-4/5-8 (:50)

200 Warm Down

# posted by gladorca's blog @ 12:22 PM 0 comments
 

July 22, 2007 - Distance 30 minute swim

This practice is for distance and involves a 30 minute swim. Each lane has a goal to reach. Below is for the expert lane, though I have included the goals for each lane level.

Warm up
200 Choice
2x50 catch-up drill
2x50 1 arm
2x50 DPS
2x50 2 breaths per 50
200 free
200 kick

Main Set
30 minutes non-stop swimming, just as it says don’t stop. Try to keep count of your distance!!!!
Goal:
Expert Lane 2,200 to 2,400 yards
Advanced 2,000 to 2,200 yards
Intermediate 1,800 to 2,000 yards
Novice 1,600 to 1,800 yards
Rookie 1,300 to 1,500 yards

100 easy swim
2x(100 choice, 50 kick, 100 choice)

Warm Down
200 Choice

# posted by gladorca's blog @ 12:18 PM 0 comments

Sunday, July 15, 2007

 

July 16, 2007 Back Stroke Emphasis

Back Sroke will be emphasized on this workout. Below is the practice for the expert lane and is 3,500 yards including warmup and warm down.

Warm UP
3x100 Free
2x100 Choice
100 Kick

Drills
8x50 Odds: 3 left arm, 3 right arm, 3 storkes Evens: back stroke with 6 dolphin kics off the wall

Main SEt
4x75 back/free/back
200 back
2x100 back
3x100 Pull
6x50 back ick
4x75 free/back/free
200 alt 50 back 50 free
3x100 Free
6x50 odds are easy, evens are back sprint

Warm Down
100 Choice

# posted by gladorca's blog @ 10:54 AM 0 comments
 

July 15, 2007 - Distance 4,000

This days practice emphasizes distance with a descending pyramid. Below is the expert lane which has 4,000 yards including warmup.

Warm Up
200 Choice
300 Free
6x50 Kick

Main Set
500
5x100 Pull 1:20
400 IM
4x100 Free 1:20
300 Pull
3x100 Kick
200 Free
2x100 IM on 1:30
100 Choice
100 Free

Warm Down
200 Choice

# posted by gladorca's blog @ 10:50 AM 0 comments

Tuesday, July 10, 2007

 

July 9, 2007 Different Swim

I was gone July 8th, so there is no practice to post.
For Monday July 9th we did a different swim.
Warm up
Ten minutes of choice

For the main set I used a deck of cards.
Diamonds represented 50s
Hearts were 100s
Clubs were 150s
Spades were 200s

The numbers were what to do and how many
For example a 6 was 2 x fly
So fi you picked the 6 of spades you did 2x200s fly.

There was each stroke, IMs, pulls, kicks, drills, sprints, dive off the blocks.

Create your own set.

# posted by gladorca's blog @ 5:59 PM 0 comments

Sunday, July 01, 2007

 

July 2, 2007 - Choice

This practice is set up to work you choice of stroke. Below is for the expert lane.

Wram Up
400 Free
300 Choice Drill Down Swim back
4x50 Choice
100 Kick

Main Set
200, 150, 100, 50 Go on 4th in
3x150 Free (1st 50 of 150 is drill)
4x100 Choice on 2:00
3x50 kick
3x100 Choice (1st 50 of 100 is drill)
2x50 Kick
8x50 Choice on 1:10

Warm Down
200 Choice

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

July 1 2007 - Long Distance

This practice is a long distance practice. The expert lane will be doing 2 1000s while the novice lane will do a 600 and a 400. This is to work endurance for the long lake swims. Below is the set for the expert lane.

Wram Up
200 free
4x100 choice
200 Kick

Drill
4x50 Choice drill

Main Set
3x100 Choice (1:40)
5x100 Pull (1:25)
1000 Free
1000 Pull
500 Free

Warm Down
200 Choice

# posted by gladorca's blog @ 12:49 PM 0 comments

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