Saturday, February 23, 2008
February 25, 2008 - Stroke and Meet Prep
Today's practice will be stroke work and dives. Below is the expert lane.
Warm Up
300 Free
3x100 Pull
100 Kick
Main Set
We going to go too the deep end and will be swimming 4 50s relay style. Your choice of stroke. One person swims at a time. The next person either dives off the blocks or dives off the pool edge or starts in the water.
6x50 stroke Kick (:55)
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
We are going to the deep and and will be swimming 4 50s off the blocks, you choice of stroke. Go 5 secs apart.
6x50 kick down/swim back choice (1:05)
8x50 Stroke (desc 1-4/5-8) (:50)
4x100 stroke (1:40)
Warm Down
100 Choice
Warm Up
300 Free
3x100 Pull
100 Kick
Main Set
We going to go too the deep end and will be swimming 4 50s relay style. Your choice of stroke. One person swims at a time. The next person either dives off the blocks or dives off the pool edge or starts in the water.
6x50 stroke Kick (:55)
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
We are going to the deep and and will be swimming 4 50s off the blocks, you choice of stroke. Go 5 secs apart.
6x50 kick down/swim back choice (1:05)
8x50 Stroke (desc 1-4/5-8) (:50)
4x100 stroke (1:40)
Warm Down
100 Choice
February 24, 2008 - Free and meet prep
This was supposed to be a practice of 4,500 yards, but with the meet coming up it has changed. There is still distance free, but there will also be some meet prep. Below is the expert lane set.
Warm Up
200 Free
3x100 Choice
4x50 Kick
Meet Prep
Main Set
500 Pull
100 Kick
400 Free
100 kick
2x200 Free
3x100 IM
100 kick
300 Pull
200 Free
100 Sprint
Warm Down
100 Choice
Warm Up
200 Free
3x100 Choice
4x50 Kick
Meet Prep
Main Set
500 Pull
100 Kick
400 Free
100 kick
2x200 Free
3x100 IM
100 kick
300 Pull
200 Free
100 Sprint
Warm Down
100 Choice
Saturday, February 16, 2008
February 18, ,2008 - IM and meet prep
The practice will involve all strokes. After warmup, we'll do so meet related stuff and then continue with stroke work. Below is the expert lane set.
Warm Up
200 Free
200 Pull
200 Choice
100 Kick
Announcements and stretches
Wait for coaches directions for meet prep
Main Set
3x100 (50 Fly, 50 back)
3x100 Back
3x100 (50 back, 50 breast)
3x100 breast
3x100 (50 breast, 50 free)
4x100 Pull
3x100 IM
Warm Down
100 Choice
Warm Up
200 Free
200 Pull
200 Choice
100 Kick
Announcements and stretches
Wait for coaches directions for meet prep
Main Set
3x100 (50 Fly, 50 back)
3x100 Back
3x100 (50 back, 50 breast)
3x100 breast
3x100 (50 breast, 50 free)
4x100 Pull
3x100 IM
Warm Down
100 Choice
February 17, 2008 - Breast
At this practice we will work on relay starts and breast stroke. Below is the set for the expert lane.
You can do back stroke instead of breast stroke if desired.
Warm Up
200 Free
100 Breast
4x50 Breast Kick
Announcements and stretches
Wait for coaches directions for meet prep
Main set
5x100 Pull
100 Breast 2Pull/Kick
2x200 Breast
100 Breast kick
2x200 Free
2x100 Breast
100 Breast kick
300 Pull
4x50 Breast
100 Free
Warm Down
100 Choice
You can do back stroke instead of breast stroke if desired.
Warm Up
200 Free
100 Breast
4x50 Breast Kick
Announcements and stretches
Wait for coaches directions for meet prep
Main set
5x100 Pull
100 Breast 2Pull/Kick
2x200 Breast
100 Breast kick
2x200 Free
2x100 Breast
100 Breast kick
300 Pull
4x50 Breast
100 Free
Warm Down
100 Choice
Sunday, February 03, 2008
February 4, 2008 - Dives and Choice
Tonight's practice is choice, but includes 4x50 relay style. Below is the set for the expert lane.
Warm Up
300 Free
3x100 Pull
100 Kck
Main Set
We going to go too the deep end and will be swimming 4 50s relay style. Your choice of stroke. One person swims at a time. The next person either dives off the blocks or dives off the pool edge or starts in the water.
6x50 stroke Kick (:55)
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
6x50 kick down/swim back choice (1:05)
8x50 Strk (desc 1-4/5-8) (:50)
4x100 Pull (1:15/1:25)
4x100 strk (1:40)
Cool Down
100 Choice
Warm Up
300 Free
3x100 Pull
100 Kck
Main Set
We going to go too the deep end and will be swimming 4 50s relay style. Your choice of stroke. One person swims at a time. The next person either dives off the blocks or dives off the pool edge or starts in the water.
6x50 stroke Kick (:55)
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
6x50 kick down/swim back choice (1:05)
8x50 Strk (desc 1-4/5-8) (:50)
4x100 Pull (1:15/1:25)
4x100 strk (1:40)
Cool Down
100 Choice
February 3, 2008 - Dives and Distance
With Orca's swim meet coming, the practices will include some diving practice. Below is the set for the expert lane.
Warm Up
200 Pull
200 Free
200 Drill
100 Kick
Main Set
We are going to go to the deep end everyone will swim 4 lengths of the pool from the deep end to the shallow. Dive in at the deep end (unless you have a reason you can’t). Remember at least one foot at the front of the blocks. You are trying to dive through an imaginary man hole on the pool’s surface.
3x150 free (50 kick, 50 drill, 50swim)
3x150 free (50 drill, 100 swim)
3x300 free Pull
400, 300, 200, 100 Free
Cool Down
4x50 Choice
Warm Up
200 Pull
200 Free
200 Drill
100 Kick
Main Set
We are going to go to the deep end everyone will swim 4 lengths of the pool from the deep end to the shallow. Dive in at the deep end (unless you have a reason you can’t). Remember at least one foot at the front of the blocks. You are trying to dive through an imaginary man hole on the pool’s surface.
3x150 free (50 kick, 50 drill, 50swim)
3x150 free (50 drill, 100 swim)
3x300 free Pull
400, 300, 200, 100 Free
Cool Down
4x50 Choice
