Sunday, May 25, 2008
May 26, 2008 - Mid-distance and Choice
Below is the practice for the expert lane. The emphasis is on choice and mid distance.
Warm Up
200 Choice
2x100 Pull
2x100 Free
100 Kick
Drill
4x50 drill
Main Set
2 times (2x) following set:
100 Fr Drill down/swim back
50 kick
100 Pull
50 kick
100 Swim
4x200 Free
3x Following set:
100 choice drill down/swim back
50 Kick
100 Choice
6x100 Choice
Warm Down
150 Chooice
Warm Up
200 Choice
2x100 Pull
2x100 Free
100 Kick
Drill
4x50 drill
Main Set
2 times (2x) following set:
100 Fr Drill down/swim back
50 kick
100 Pull
50 kick
100 Swim
4x200 Free
3x Following set:
100 choice drill down/swim back
50 Kick
100 Choice
6x100 Choice
Warm Down
150 Chooice
May 25, 2008 - Distance 4,500
This practice is distance free. The expert lane set is below.
Warm Up
300 Free
3x100 Pull
100 Back
100 Breast
100 Kick
Drills
2x50 fingertip drill,
2x50 catchup,
2x50 12kicks per stroke
2x50 left arm
2x50 right arm,
2x50 free long pushoff
Main Set
400 Free
3x300 Pull
4x200 Free
5x100 Free
4x50 kick
Warm Down
200 Choice
Warm Up
300 Free
3x100 Pull
100 Back
100 Breast
100 Kick
Drills
2x50 fingertip drill,
2x50 catchup,
2x50 12kicks per stroke
2x50 left arm
2x50 right arm,
2x50 free long pushoff
Main Set
400 Free
3x300 Pull
4x200 Free
5x100 Free
4x50 kick
Warm Down
200 Choice
Saturday, May 17, 2008
May 19, 2008 - Stroke
Tonight's practice works all strokes with the chance to work your favorite stroke. Below is the expert lane.
Warm Up
200 Free
2x100 Choice
4x50 Kick
Drills
4 x (50 drill, 2x25 kick, 100 build)
once for each stroke fly, back, breast free
Main Set
6x100 IM
4x50 kick
6x100 pull
4x100 choice
8x50 odds ez, evens sprint (at least 30 sec rest)
Warm Down
100 Choice
Warm Up
200 Free
2x100 Choice
4x50 Kick
Drills
4 x (50 drill, 2x25 kick, 100 build)
once for each stroke fly, back, breast free
Main Set
6x100 IM
4x50 kick
6x100 pull
4x100 choice
8x50 odds ez, evens sprint (at least 30 sec rest)
Warm Down
100 Choice
May 18, 2008 - Distance 4,300
This set is a descend distance set. Below is the expert lane practice.
Warm Up
200 Free
200 Pull
200 Choice
200 Kick
Drills
6x50 :20 secs rest working streamline and long stroke
Main Set
600 Free long strokes
300 Pull
500 Free think streamline
250 Pull
400 Free each 100 faster
200 Pull
300 Free break every 100 5 sec
150 Pull
200 Free
100 Pull
50 Sprint Free
Warm Down
150 Choice
Warm Up
200 Free
200 Pull
200 Choice
200 Kick
Drills
6x50 :20 secs rest working streamline and long stroke
Main Set
600 Free long strokes
300 Pull
500 Free think streamline
250 Pull
400 Free each 100 faster
200 Pull
300 Free break every 100 5 sec
150 Pull
200 Free
100 Pull
50 Sprint Free
Warm Down
150 Choice
Sunday, May 11, 2008
May 12, 2008 - Stroke and dives
This practice emphasizes stroke and has some practice off the diving blocks. Below is the expert set.
Warm Up
300 Free
100 Kick
Dive 50s
We are going to the deep and and will be swimming 4 50s off the blocks, you choice of stroke. Go 5 secs apart.
Main Set
6x50 choice drill down/ swm back (1:00)
5x100 stroke (1:40)
6x50 kick down/swim back choice (1:05)
Sprint 4x50 off blocks choice Stroke
4x100 Pull
4x100 strk (1:40)
Warm Down
100 Choice
Warm Up
300 Free
100 Kick
Dive 50s
We are going to the deep and and will be swimming 4 50s off the blocks, you choice of stroke. Go 5 secs apart.
Main Set
6x50 choice drill down/ swm back (1:00)
5x100 stroke (1:40)
6x50 kick down/swim back choice (1:05)
Sprint 4x50 off blocks choice Stroke
4x100 Pull
4x100 strk (1:40)
Warm Down
100 Choice
May 11, 2008 - Distance
This practice emphasizes aerobic capability. The yardage is longer than usual. Below is the expert lane.
Warm Up
200 Free
200 Pull
200 choice
200 Kick
200 Pull
Main Set
6x50 Kick (:55)
500 Fr mod
5x100 pull (1:20) descend
400 fr mod
4x100 IM (1:30) descend
300 fr mod
3x100 pull (1:15)
200 fr mod
2x100 IM (1:25)
2x100 pull (1:10?)
Warn Down
2x100 Choice
Warm Up
200 Free
200 Pull
200 choice
200 Kick
200 Pull
Main Set
6x50 Kick (:55)
500 Fr mod
5x100 pull (1:20) descend
400 fr mod
4x100 IM (1:30) descend
300 fr mod
3x100 pull (1:15)
200 fr mod
2x100 IM (1:25)
2x100 pull (1:10?)
Warn Down
2x100 Choice
Sunday, May 04, 2008
May 5, 2008 - Fly Emphasis
Today's practice puts emphasis on fly (some but not too much). Below is the expert set.
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
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
May 4, 2008 - Birthday Swim
Today's practice is the birthday swim. Below is the expert set
Warm Up
3x100 Choice
3x100 Pull
50 Kick
The Birthday Set
It is my birthday and usually a birthday swim is a set a 100s equal to your age, but that’s too many. So we are all going to do 25s.
49 plus one for good luck
1-8 alternative 1 arm free and catch up
9-16 Free Descend 1-4, 5-8
17-24 kick
25-32 IM order
33-40 Alternate no breath free or underwater and easy swim
41-49 Choice
50 Choice sprint for good luck
And the rest....
400, 300, 200, 100 Moderate (rest :20)
300, 200, 100 Pull (rest :25)
200 Kick
100 Fast
4x100 Choice
Warm Down
100 Choice
Warm Up
3x100 Choice
3x100 Pull
50 Kick
The Birthday Set
It is my birthday and usually a birthday swim is a set a 100s equal to your age, but that’s too many. So we are all going to do 25s.
49 plus one for good luck
1-8 alternative 1 arm free and catch up
9-16 Free Descend 1-4, 5-8
17-24 kick
25-32 IM order
33-40 Alternate no breath free or underwater and easy swim
41-49 Choice
50 Choice sprint for good luck
And the rest....
400, 300, 200, 100 Moderate (rest :20)
300, 200, 100 Pull (rest :25)
200 Kick
100 Fast
4x100 Choice
Warm Down
100 Choice
