Sunday, June 29, 2008
June 30, 2008 - Choice and IM
This practice works on strokes. Below is the set for the expert lane.
Warm Up
800 Choice (broken however you want)
Drill
4x25 Limited breaths and not easy (medium to fast)
Main Set
6x50 choice drill down swim back
8x75 Choice kick
10x100 IM (1:30)
4x100 Pull (1:20)
4x100 Non-free (1:35/1:40)
Warm Down
200 Choice
Warm Up
800 Choice (broken however you want)
Drill
4x25 Limited breaths and not easy (medium to fast)
Main Set
6x50 choice drill down swim back
8x75 Choice kick
10x100 IM (1:30)
4x100 Pull (1:20)
4x100 Non-free (1:35/1:40)
Warm Down
200 Choice
June 29, 2008 - Distance
Tonight's practice emphasis is distance. At the beginning of practice, we will work kicking off the wall. Below is the set for the expert lane.
Warm Up
800 Choice (broken however you want)
Drill
4x25 at least 4 FAST dolphin kicks off the wall, then free to the other end
Main Set
6x50 choice kick
200, 400, 600 free
200, 400, 200 Pull
8x75 Choice
Warm Down
200 Choice
Warm Up
800 Choice (broken however you want)
Drill
4x25 at least 4 FAST dolphin kicks off the wall, then free to the other end
Main Set
6x50 choice kick
200, 400, 600 free
200, 400, 200 Pull
8x75 Choice
Warm Down
200 Choice
Sunday, June 15, 2008
June 16, 2008 - Speed and mid distance
The emphasis on this night is short burts of sort sprints plus some mid-distance. Below is the practice for the expert lane.
Warm Up
200 Choice
8x100 alt swim/kick/drill/swim by 100
Main Set
8x25 kick odds build, evens fast
4x25 build to fast last half think speed
4x50 fast in and out of turns
4x25 1st half of 25 fast, 2nd half ez
4x50 descend to fast
3x150 (2 fast, 1 ez) on 2:00 or 2:10
4x150 pull (2 fast, 1mod, 1 ez) on 2:00 or 2:10
4x150 Choice (2 fast, 1 mod, 1 ez) on 2:00 or 2:10
Warm Down
200 Choice
Warm Up
200 Choice
8x100 alt swim/kick/drill/swim by 100
Main Set
8x25 kick odds build, evens fast
4x25 build to fast last half think speed
4x50 fast in and out of turns
4x25 1st half of 25 fast, 2nd half ez
4x50 descend to fast
3x150 (2 fast, 1 ez) on 2:00 or 2:10
4x150 pull (2 fast, 1mod, 1 ez) on 2:00 or 2:10
4x150 Choice (2 fast, 1 mod, 1 ez) on 2:00 or 2:10
Warm Down
200 Choice
June 15, 2008 - Choice
Tonight's practice lets you work on your stroke of choice. Below are the sets for the expert lane.
Warm Up
200 Free
3x100 Choice
100 Kick
Main Set
8 x 25 choice :35 desc 1-4,5-8
6x50 Kick
4x200 Pull 2:50
2x50 Ez
8 x 100 1:45 Choice desc 1-4, 5-8
100 Ez choice
8 x 50 1:00 choice descend 1-4, 5-8
Warm Down
200 Choice
Warm Up
200 Free
3x100 Choice
100 Kick
Main Set
8 x 25 choice :35 desc 1-4,5-8
6x50 Kick
4x200 Pull 2:50
2x50 Ez
8 x 100 1:45 Choice desc 1-4, 5-8
100 Ez choice
8 x 50 1:00 choice descend 1-4, 5-8
Warm Down
200 Choice
Monday, June 09, 2008
June 9, 2008 - Dives and Stroke
Tonight's practice will be dives and stroke work. Below is the expert lane set.
Warm Up
300 Free
3x100 Pull
100 Kck
First Dive 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.
First Stroke Set
6x50 stroke Kick (:55)
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
Second Dive Set
We are going to the deep and and will be swimming 4 50s off the blocks, you choice of stroke. Go 5 secs apart.
Second Stroke Set
6x50 kick down/swim back choice (1:05)
8x50 Strk (desc 1-4/5-8) (:50)
4x100 strk (1:40)
Warm Down
100 Choice
Warm Up
300 Free
3x100 Pull
100 Kck
First Dive 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.
First Stroke Set
6x50 stroke Kick (:55)
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
Second Dive Set
We are going to the deep and and will be swimming 4 50s off the blocks, you choice of stroke. Go 5 secs apart.
Second Stroke Set
6x50 kick down/swim back choice (1:05)
8x50 Strk (desc 1-4/5-8) (:50)
4x100 strk (1:40)
Warm Down
100 Choice
