Sunday, August 31, 2008
Aug 31, 2008 - Broken 1650
The main set for this practice is a hard broken 1650. It starts with 11 lengths, then a 10 sec rest, followed by 10 lengths, then a 10 sec rest, followed by 9 lengths, then a 10 sec rest, until you reach a single length. If you are interest in your time, get your total time and subtract 1:40 to get your 1650 time. Below is the expert lane set.
Warm Up
200 Free
200 Pull
2x50 Free
2x50 Kick
Drills
4x50 1 arm drill (non stroking arm by side)
4x50 catch up drill
4x50 reduce count each 50
Main Set
4x100 Pull (1:20/1:25)
Broken 1650 Hard effort swim 275 rest 10, 250 rest 10, 225 rest 10, 200 rest 10, 175 rest 10, etc.
100 easy
5x50 Kick
5x50 Ch
Warm Down
100 Choice
Warm Up
200 Free
200 Pull
2x50 Free
2x50 Kick
Drills
4x50 1 arm drill (non stroking arm by side)
4x50 catch up drill
4x50 reduce count each 50
Main Set
4x100 Pull (1:20/1:25)
Broken 1650 Hard effort swim 275 rest 10, 250 rest 10, 225 rest 10, 200 rest 10, 175 rest 10, etc.
100 easy
5x50 Kick
5x50 Ch
Warm Down
100 Choice
Sunday, August 24, 2008
Aug 25, 2008 - Choice
This set is choice working speed. Below is the expert lane.
Warm Up
200 Free
2x100 Choice
4x50 Kick
Main Set
5x100 choice (50 drill, 50 swim)
2x50 (1:00) Choice Fast
6x100 Choice
4x50 (1:00) Choice last 2 fast
6x100 Pull
6x50 (1:00) Choice Last 2 fast
2x100 Choice
8x50 (1:00) Choice last 2 fast
Cool Down
200 Choice
Warm Up
200 Free
2x100 Choice
4x50 Kick
Main Set
5x100 choice (50 drill, 50 swim)
2x50 (1:00) Choice Fast
6x100 Choice
4x50 (1:00) Choice last 2 fast
6x100 Pull
6x50 (1:00) Choice Last 2 fast
2x100 Choice
8x50 (1:00) Choice last 2 fast
Cool Down
200 Choice
Aug 24, 2008 - Distance
Tonight's practice is meant to emphasize distance. Below is the set for the expert lane.
Warm Up
200 Free
200 Pull
2x100 Choice
2x50 Free
2x50 Kick
Main Set
4x200 (50 kick, 50 drill, 100 free)
15 sec rest
3x200 Pull
2x200 Free
2x100 Kick
400 Free
3x100 IM
2x100 Free
100 Choice
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
2x100 Choice
2x50 Free
2x50 Kick
Main Set
4x200 (50 kick, 50 drill, 100 free)
15 sec rest
3x200 Pull
2x200 Free
2x100 Kick
400 Free
3x100 IM
2x100 Free
100 Choice
Warm Down
200 Choice
Aug 22, 2008 - IM and Free (Sub for Gordon)
Tonight's practice emphasizes short distance swims. The portions listed as "fast or sprint" mean just that. This is a chance to work you speed.
Warm Up
200 Free
200 Pull
100 Kick
Main Set
4x25 Kick
4x50 free no breath down/ ez back
4x75 free descend
4x100 pull
4x25 Kick
4x50 IM order
4x75 50 ez/25 fast choice
4x100 IM
4x25 Kick
4x50 Free
4x75 IM no free
4x100 Free 75 ez/25 sprint
Warm Down
100 Choice
Warm Up
200 Free
200 Pull
100 Kick
Main Set
4x25 Kick
4x50 free no breath down/ ez back
4x75 free descend
4x100 pull
4x25 Kick
4x50 IM order
4x75 50 ez/25 fast choice
4x100 IM
4x25 Kick
4x50 Free
4x75 IM no free
4x100 Free 75 ez/25 sprint
Warm Down
100 Choice
Sunday, August 17, 2008
Aug 18, 2008 - Choice
Monday's practice is meant to practice your choice of stroke. Below is the expert lane.
Warm Up
2x100 Choice
3x100 Pull
100 Kick
Drill
12x50s drill (IM order)
Main Set
12 50s kick IM order
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
Drill
12x50s drill (IM order)
Main Set
12 50s kick IM order
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
Aug 17, 2008 - Endurance
Today's practice includes extra yardage for an endurance type of practice. Below is the set for the expert lane.
Warm Up
3x100 Choice
3x100 Pull
50 Kick
Drills
10x50 Alt drill and swim
Main Set
5x150 Build (:20 rest)
5x50 Kick
5x100 Choice
4x75 Kick
3x200 Pull
3x200 Free
Warm Down
200 Choice
Warm Up
3x100 Choice
3x100 Pull
50 Kick
Drills
10x50 Alt drill and swim
Main Set
5x150 Build (:20 rest)
5x50 Kick
5x100 Choice
4x75 Kick
3x200 Pull
3x200 Free
Warm Down
200 Choice
Sunday, August 10, 2008
Aug 11, 2008 - Choice
Tonight's practice is to work your stroke of choice. The sets do not include any distance longer than 150 yards. This practice is meant to emphasize speed. Work on speed is needed, otherwise your fast will be the same as your moderate. Below is the expert set.
Warm Up
2x100 choice
3x100 pull
100 Kick
Main Set
12 50s
choice alt swim-kick-drill-swim by 50
4x25 Choice build to fast
4x50 Ch fast in and out of turns
4x25 1st half fast
6x50 desc to sprint
10x150 choice (alt 1 easy, 1 fast)
8x25 kick (odds build, evens fast
Warm Down
100 Choice
Warm Up
2x100 choice
3x100 pull
100 Kick
Main Set
12 50s
choice alt swim-kick-drill-swim by 50
4x25 Choice build to fast
4x50 Ch fast in and out of turns
4x25 1st half fast
6x50 desc to sprint
10x150 choice (alt 1 easy, 1 fast)
8x25 kick (odds build, evens fast
Warm Down
100 Choice
Aug 10, 2008 - No practice
Tonight there is no practice. Instead there will be a pool party and potluck at Coleman pool.
Sunday, August 03, 2008
Aug 4, 2009 - Choice short distance
This practice is to work your choice of stroke and to do some fast work. Below is the set for the expert lane.
Warm Up
5x100 Choice
Main Set
4x100 50kick/50cchoice
4x100 Pull
4x100 Fast choice
4x75 Free DPS
4x75 Drill Choice
4x75 Fast choice
4x50 Kick
4x50 Drill choice
4x50 Fast Choice
4x25 Kick
8x25 alt east and sprint
Cool Down
100 Choice
Warm Up
5x100 Choice
Main Set
4x100 50kick/50cchoice
4x100 Pull
4x100 Fast choice
4x75 Free DPS
4x75 Drill Choice
4x75 Fast choice
4x50 Kick
4x50 Drill choice
4x50 Fast Choice
4x25 Kick
8x25 alt east and sprint
Cool Down
100 Choice
Aug 3, 2008 - Distance
This practice is distance. Below is the set for the expert lane.
Warm Up
2x100 free
2x100 Choice
100 Kick
Drills
5x100 (50 Drill, 50 Free)
Main Set
5x200 Pull (2:35-2:45)
5x100 Kick
500 Free
5x100 IM (1:30/1:35)
400 Free
Cool down
100 Choice
Warm Up
2x100 free
2x100 Choice
100 Kick
Drills
5x100 (50 Drill, 50 Free)
Main Set
5x200 Pull (2:35-2:45)
5x100 Kick
500 Free
5x100 IM (1:30/1:35)
400 Free
Cool down
100 Choice
