Sunday, January 27, 2008
January 28, 2008 - Stroke Day
Today's practice is stroke day. It is your choice of stroke. Wait for others if you are doing a faster stroke. Below is the expert lane set.
Warm Up
200 Free
3x100 Pull
100 Kck
Drills
6x50 drill down/ swm back (1:00)
Main Set
2x200 stroke
6x50 kick down/swim back (1:05)
5x100 Pull Free (1:20)
100 ez
5x100 stroke (1:40)
6x50 stroke Kick (:55)
10x50 stroke (desc 1-5, 6-10) (:55)
Warm Down
200 Choice
Warm Up
200 Free
3x100 Pull
100 Kck
Drills
6x50 drill down/ swm back (1:00)
Main Set
2x200 stroke
6x50 kick down/swim back (1:05)
5x100 Pull Free (1:20)
100 ez
5x100 stroke (1:40)
6x50 stroke Kick (:55)
10x50 stroke (desc 1-5, 6-10) (:55)
Warm Down
200 Choice
January 27, 2008 - Distance 4,300
This days practice is aerobic distance. This is a tougher practice because the distances get progressively longer. Below is the set for the expert lane.
Warm Up
200 Pull
200 Free
200 Drill
200 Kick
Drills
6x50 Drill
Main Set
3x100 Kick
3x200 (50 drill and 150 swim)
3x300 (1st moderate, 2nd build, 3rd push)
3x400 Pull (1st ez, 2nd mod, 3rd push)
Warm Down
4x50 choice
Warm Up
200 Pull
200 Free
200 Drill
200 Kick
Drills
6x50 Drill
Main Set
3x100 Kick
3x200 (50 drill and 150 swim)
3x300 (1st moderate, 2nd build, 3rd push)
3x400 Pull (1st ez, 2nd mod, 3rd push)
Warm Down
4x50 choice
Saturday, January 19, 2008
January 21, 2008 - The "Marty" Set
Tonight's practice is one of the favorites of a swimmer named Marty. Marty hasn't swum with Orca for several years, but he left his imprint with the following set. These sets alternate easy and fast swims. Each fast swim is sandwiched between two shorter easy swims. You get the most benefit from these by working the fast swims "fast". Below is the set of the expert lane.
Warm Up
200 Choice
200 Free
200 Pull
100 Drill
1st Set
Do twice (1st time free 2nd time Pull)
50 :45
100 1:15 fast
50 :45
100 1:30
200 2:45 fast
100 1:30
50 :45
100 1:15 fast
50 :45
2nd Set
10x50 Kick on 1:00
3rd Set
Choice
50 1:00
100 1:35 fast
50 1:00
100 1:45
200 3:00 fast
100 1:45
50 1:00
100 1:35 fast
50 1:00
Warm Down
100 Choice
Warm Up
200 Choice
200 Free
200 Pull
100 Drill
1st Set
Do twice (1st time free 2nd time Pull)
50 :45
100 1:15 fast
50 :45
100 1:30
200 2:45 fast
100 1:30
50 :45
100 1:15 fast
50 :45
2nd Set
10x50 Kick on 1:00
3rd Set
Choice
50 1:00
100 1:35 fast
50 1:00
100 1:45
200 3:00 fast
100 1:45
50 1:00
100 1:35 fast
50 1:00
Warm Down
100 Choice
January 20, 2008 - Aerobic Set
The practice tonight is an Aerobic Set. Nothing particularly fast, but a constant effort throughout. Below is the expert set.
Warm Up
200 Free
200 Pull
2x100 choice
2x50 Free
2x50 Kick
Drill
4x200 (50 kick, 50 drill, 100 free)
15 sec rest
Main Set
3x200 Pull
2x200 Free
2x100 Kick
400 Free
3x100 IM
2x100 Free
100 Choice
Cool Down
200 Choice
Warm Up
200 Free
200 Pull
2x100 choice
2x50 Free
2x50 Kick
Drill
4x200 (50 kick, 50 drill, 100 free)
15 sec rest
Main Set
3x200 Pull
2x200 Free
2x100 Kick
400 Free
3x100 IM
2x100 Free
100 Choice
Cool Down
200 Choice
Saturday, January 12, 2008
January 14, 2008 - Back Emphasis
Tonight's set emphasizes back stroke. Below is the expert lane set
Warm Up
3x100 Free
2x100 Choice
100 Kick
More Warm Up
8x50
odds: 3 left arm, 3 right arm, 3 strokes
evens: back 6 dolphin kicks off the wall
Main Set
4x75 back, free, back
200 back
2x100 back
3x100 Pull
6x50 back kick
4x75 free, back, free
200 alt 50 back 50 free
3x100 Free
6x50 odds ez, evens back sprint
Warm Down
100 Choice
Warm Up
3x100 Free
2x100 Choice
100 Kick
More Warm Up
8x50
odds: 3 left arm, 3 right arm, 3 strokes
evens: back 6 dolphin kicks off the wall
Main Set
4x75 back, free, back
200 back
2x100 back
3x100 Pull
6x50 back kick
4x75 free, back, free
200 alt 50 back 50 free
3x100 Free
6x50 odds ez, evens back sprint
Warm Down
100 Choice
January 13, 2008 - Long Distance
Tonight's practice emphasizes LONG distance. Below is the expert lane set.
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)
Cool Down
200 Choice
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)
Cool Down
200 Choice
Sunday, January 06, 2008
January 7, 2008 - 100s for Time
This evening's main set is a test sprint set. Ten 100's for time on three minutes
Warm Up
200 Free
3x100 Pull
100 Kck
Main Set
6 x 100 free on 1:25
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 3:00, but you must go last in the lane and NO TIMES will be recorded.
6 x 100 Pull or swim choice, steady pace
Cool Down
200 Choice
Warm Up
200 Free
3x100 Pull
100 Kck
Main Set
6 x 100 free on 1:25
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 3:00, but you must go last in the lane and NO TIMES will be recorded.
6 x 100 Pull or swim choice, steady pace
Cool Down
200 Choice
January 6, 2008 - Distance 500s
This practice focuses on distance. Below is the expert lane set.
Warm Up
200 Free
200 Pull
200 Choice
200 Kick
Drills
2x250 (50 kick, 100 drill, 100 free)
Main Set
500 free
500 pull
5x100 (50 kick/50 choice)
5x100 Free (1:20/1:25)
Broken 500 (150, 125, 100, 75, 50)
Cool Down
200 Choice
Warm Up
200 Free
200 Pull
200 Choice
200 Kick
Drills
2x250 (50 kick, 100 drill, 100 free)
Main Set
500 free
500 pull
5x100 (50 kick/50 choice)
5x100 Free (1:20/1:25)
Broken 500 (150, 125, 100, 75, 50)
Cool Down
200 Choice
