Sunday, July 27, 2008

 

July 28, 2008 - Stroke

Today's set is meant to work on stroke. This may be your best stroke, your favorite stroke, or just one you want to improve. Below is the expert set. The yardage for this set is 3,600 including warm up and cool down.

Warm Up
6x100 Choice

Dills
8x50 Choice (drill down, swim back, work kick off wall)

Main Set
6x100 Choice descend 1-3, 4-6 (1:35/1:40)
8x50 Choice kick
5x100 Pull (1:15/1:20)
5x100 IM (1:30/1:35)
8x50 choice descend 1-4, 5-8

Cool Down
200 Choice

# posted by gladorca's blog @ 1:44 PM 0 comments
 

July 27, 2008 - Distance Free and Stroke

Today's practice works on both distance and stroke work. Below is the expert lane set. Total yardage including warm up and warm down is 4,000 yards.

Warm Up
4x150 (50 stroke, 100 free)

Announcements

Drills
4x100 Choice (kick down, drill back)

Main Set
4x150 (IM no free, think technique)
600 Free moderate
4x150 free descend to fast
4x50 kick
6x100 Pull (1:15/1:20)
4X50 stroke descend

Warm Down
200 Choice

# posted by gladorca's blog @ 1:41 PM 0 comments

Sunday, July 20, 2008

 

July 21, 2008 - IM/Free

This practice works all strokes. I'd like to place an emphasis on the 50s that are labelled "fast". There are only a few; so they should be worked. Below is the expert lane set.

Warm Up
200 Free
200 Free Drill
200 Kick

First Main Set
100 free
50 kick
100 back
50 kick
100 breast
50 kick
100 IM

Second Main Set
Do 5 times (once back, once breast, the rest free or fly)
50 build rest :10
100 moderate rest :15
50 fast
100 EZ

Third Main Set
7x100 Pull descend 1-4 first four last 3 push (on 1:15/1:25)

Warm Down
200 Choice

# posted by gladorca's blog @ 1:47 PM 0 comments
 

July 20, 2008 - Distance

This practice works distance for the open water swimming. Below is the expert lane set.

Warm Up
3x100 Free
2x100 Choice
100 kick

Main Set
4x50 12 left arm down, right arm back
4x50 kick
4x50 alternate fist and catchup
4x50 kick
1000 free
2x500 (1st one pull,
2nd faster turn over every 4th length)
2x200 (1st pull, second hard)

Warm Down
200 Choice

# posted by gladorca's blog @ 1:45 PM 0 comments

Tuesday, July 15, 2008

 

July 16, 2008 - Moderate Dist and Choice

Tonight's practice works moderate distance and choice. Below is the expert lane set.

Warm Up
200 Choice
2x100 Free
2x50 Choice

Main Set
5x50 kick
5 x 200 (each 200 is 100 mod free, 50 choice, 50 fast free)
5x50 kick
400, 300, 200, 100, Pull
6x100 Choice

Warm Down
200 Choice

# posted by gladorca's blog @ 7:12 PM 0 comments

Saturday, July 12, 2008

 

July 14, 2008 - IM Choice

This practice works IM and choice of stroke. Below is the expert lane set.

Warm Up
200 Free
2x100 Choice
4x50 Kick

Announcements
Further Warm Up
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

# posted by gladorca's blog @ 9:48 PM 0 comments
 

July 13, 2008 - Aerobic Endurance

Tonight's practice is a pyramid. Steady pace is the key. Below is the expert lane set.

Warm Up
200 Choice
100 Free
6x50 Kick

Drills
4x50 drills (coach directed)

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
4x100 Choice

Warm Down
200 Choice

# posted by gladorca's blog @ 9:46 PM 0 comments

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