Sunday, October 26, 2008
Oct 27, 2008 - Ladder with IM
Below is the set for the expert lane.
Warm Up
500 Choice
Drills
6x50 Choice drill on 1:00
Main Set
100 Free (peppy)
200 Pull (steady)
300 Free (descend by 100s)
400 Pull (steady)
4x50 Kick
6x100 IM (descend)
4x50 Kick
400 Pull (steady)
300 Free (descend by 100)
200 Pull (steady)
100 Free (push)
Warm Down
100 Choice
Warm Up
500 Choice
Drills
6x50 Choice drill on 1:00
Main Set
100 Free (peppy)
200 Pull (steady)
300 Free (descend by 100s)
400 Pull (steady)
4x50 Kick
6x100 IM (descend)
4x50 Kick
400 Pull (steady)
300 Free (descend by 100)
200 Pull (steady)
100 Free (push)
Warm Down
100 Choice
Sunday, October 19, 2008
Oct 20, 2008 - Mid Distance
This practice's emphasis is on mid distance (200s)
Warm Up
200 Free
200 Pull
200 Kick
Main Set
4x200 Free no pulling (2:45)
2x50 Fist Free
3x200 Pull (2:40)
4x50 IM order (1:00)
2x200 Free no pulling (2:35)
6x50 kick
200 Choice
8x50 no breathing down, easy back
Warm Down
100 Choice
Warm Up
200 Free
200 Pull
200 Kick
Main Set
4x200 Free no pulling (2:45)
2x50 Fist Free
3x200 Pull (2:40)
4x50 IM order (1:00)
2x200 Free no pulling (2:35)
6x50 kick
200 Choice
8x50 no breathing down, easy back
Warm Down
100 Choice
Sunday, October 12, 2008
Oct 13, 2008 - IM, Pull and Choice
The practice for tonight includes IM, Pull, and Choice. Below is the expert lane set.
Warm Up
200 Free
2x100 Choice
4x50 Kick
Main Set
4 x (50 drill, 2x25 kick, 100 build) once for each stroke fly, back, breast free
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
Main Set
4 x (50 drill, 2x25 kick, 100 build) once for each stroke fly, back, breast free
6x100 IM
4x50 kick
6x100 pull
4x100 choice
8x50 odds ez, evens sprint (at least 30 sec rest)
Warm Down
100 Choice
Sunday, October 05, 2008
Oct 6, 2008 - Free and IM descend to sprint
This practice descends starting with free, moving to IMs and finishing with sprints. Below is the expert lane set.
Warm Up
200 Free
200 Kick
200 Pull
Main Set
4x100 (50 drill/50 free)
4x100 Free (1:20/1:25)
4x100 Pull (1:15/1:20)
4x75 Kick
4x75 IM Drill (no free)
4x75 IM (no free) (1:15/1:20)
4x50 Kick
4x50 IM order (:50)
4x50 Free descend (:45)
4x25 Kick
4x25 Choice (work start)
4x25 Odds Sprint, Evens Ez
Warm Down
100 Easy
Warm Up
200 Free
200 Kick
200 Pull
Main Set
4x100 (50 drill/50 free)
4x100 Free (1:20/1:25)
4x100 Pull (1:15/1:20)
4x75 Kick
4x75 IM Drill (no free)
4x75 IM (no free) (1:15/1:20)
4x50 Kick
4x50 IM order (:50)
4x50 Free descend (:45)
4x25 Kick
4x25 Choice (work start)
4x25 Odds Sprint, Evens Ez
Warm Down
100 Easy
