Sunday, April 27, 2008
April 28, 2008 - Stroke
This practice emphasizes stroke work and provides the swimmer with the choice of stroke. Below is the expert lane set.
Warm Up
2x100 Choice
3x100 Pull
100 Kick
Drills
12 50s drill IM order
12 50s kick IM order
Main Set
12 50s Choice (alt. 1 fast, 1 mod, 1 ez)
6x100 Pull (desc 1-3, 4-6)
6x100 Choice
5x100 Free (descend)
Warm Down
100 Choice
Warm Up
2x100 Choice
3x100 Pull
100 Kick
Drills
12 50s drill IM order
12 50s kick IM order
Main Set
12 50s Choice (alt. 1 fast, 1 mod, 1 ez)
6x100 Pull (desc 1-3, 4-6)
6x100 Choice
5x100 Free (descend)
Warm Down
100 Choice
April 27, 2008 - Endurance
This set is meant to be an aerobic set. Note the distances get longer as practice progresses. The idea is to try to maintain pace as the distances get longer. Below is the expert set.
Warm Up
2x100 Choice
3x100 Pull
100 Kick
Drills
3x100 (drill, swim by 50)
Main Set
5x100 Choice
100 Kick
4x200 Free
100 Kick
3x300 Pull
100 Kick
2x400 Free
Warm Down
100 Choice
Warm Up
2x100 Choice
3x100 Pull
100 Kick
Drills
3x100 (drill, swim by 50)
Main Set
5x100 Choice
100 Kick
4x200 Free
100 Kick
3x300 Pull
100 Kick
2x400 Free
Warm Down
100 Choice
Sunday, April 20, 2008
April 21, 2008 - Choice varied speed and distance
This practice works choice speed at the beginning and gives a distance set. Below is the set for the expert lane and is 4,200 yards including warm up and warm down.
Warm Up
2x100 Choice
3x100 Pull
100 Kick
Drills
12x50 choice alternate swim, kick, drill, swim by 50
Speed work
4x25 choice build to fast
4x50 fast in and out of turns
4x25 1st half fast
4x50 descent to fast
Distance
12x150 (2 fast, 1 easy)
Finishing work
200 Easy Choice
8x25 kick where odds are build and evens are fast
Warm Down
200 Choice
Warm Up
2x100 Choice
3x100 Pull
100 Kick
Drills
12x50 choice alternate swim, kick, drill, swim by 50
Speed work
4x25 choice build to fast
4x50 fast in and out of turns
4x25 1st half fast
4x50 descent to fast
Distance
12x150 (2 fast, 1 easy)
Finishing work
200 Easy Choice
8x25 kick where odds are build and evens are fast
Warm Down
200 Choice
April 20, 2008 - Endurance
Tonight's practice emphasizes endrurance. Below is the set for the expert lane. I've been requested to up the yardage for the expert lane. The total below is 4,350 including warm up and cool down. If you can't finish in time, drop 200s at the end.
Warm Up
3x100 Choice
3x100 Pull
50 Kick
Drills
10x50 Alternative 50 drill, 50 swim
5x150 Build (rest :20)
5x50 Kick
5x100 Choice
4x75 Kick
3x200 Pull
3x200 Free
Warm Down
200 Choice
Warm Up
3x100 Choice
3x100 Pull
50 Kick
Drills
10x50 Alternative 50 drill, 50 swim
5x150 Build (rest :20)
5x50 Kick
5x100 Choice
4x75 Kick
3x200 Pull
3x200 Free
Warm Down
200 Choice
Saturday, April 12, 2008
April 14, 2008 Free and Stroke
The practice lets you work on free and your choice of stroke.
Warm Up
200 Free
200 Pull
3x100 Choice
100 Kick
Main Set
25-50-100-50-25 Choice 0:20 rest
2x50 Kick
100-125-150-175-200 Free 0:20 sec rest
2x50 Ez
200-175-150-125-100 Pull 0:20 rest
2x50 Kick
25-50-100-50-25 Choice 0:20 rest
8 x 50 Choice
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
3x100 Choice
100 Kick
Main Set
25-50-100-50-25 Choice 0:20 rest
2x50 Kick
100-125-150-175-200 Free 0:20 sec rest
2x50 Ez
200-175-150-125-100 Pull 0:20 rest
2x50 Kick
25-50-100-50-25 Choice 0:20 rest
8 x 50 Choice
Warm Down
200 Choice
April 13, 2008 Distance 4,000
This is an aerobic distance practice. The set below is for the expert lane.
Warm Up
200 Choice
100 Free
6x50 Kick
Drills
4x50 drill wait for coach
Main Set
100, 200, 300, 400, 500, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall)
100 Ez kick
4 x 100 Choice
Warm Down
200 Choice
Warm Up
200 Choice
100 Free
6x50 Kick
Drills
4x50 drill wait for coach
Main Set
100, 200, 300, 400, 500, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall)
100 Ez kick
4 x 100 Choice
Warm Down
200 Choice
