Sunday, November 30, 2008

 

Dec 1, 2008 - IM and Free

This nights practice concentrates on aerobic sets of IM and Free.

Warm Up
500 Choice
100 Choice

IM Set
4x50 IM Drill
4x50 Kick IM order
300 IM
2x200 IM
3x100 IM

Free Set
4x50 Free Drill
4x50 Free Kick
300 Free
2x200 Pull
3x100 Free

Warm Down
200 Choice

 

Nov 30, 2008 - Distance

This practice is an aerobic distance set. Below is the expert lane.

Warm Up
500 Choice
100 Kick

Drill Set
2x50 1 arm drill
2x50 catch up drill
2x50 fist drill
2x50 free long strokes

Main Set
100, 200, 300, 400 Free
8x50 Kick
400, 300, 200, 100 Pull
4x100 Choice on 1:40/1:45

Warm Down
200 choice

Sunday, November 23, 2008

 

Nov 24, 2008 - Various Strokes

Since Sunday was distance free. Monday will be all strokes. Below is the expert lane set.

Warm Up
100 Free
100 Back
100 Breast
100 Pull
100 Kick

Main Set
200, 100, 50 Fly
4x100 Free
200, 100, 50 Back
5x100 Pull
200, 100, 50 Breast
4x100 Free
200, 100, 50 Pull
4x100 IM

Warm Down
200 Choice

Sunday, November 16, 2008

 

Nov 17, 2008 - Descend

This practice has a little bit of everything. Below is the expert lane set.

Warm Up
200 Choice
200 Free
200 Pull

Main Set
400 free steady
4x150 (kick/drill/ swim by 50)
4x50 fast (1:00)
Extra rest
300 Pull
3x150 Kick (go on 4th)
3x50 choice fast (1:05)
Extra rest
200 IM
2x150 free build by 50 (got on 4th)
2x50 choice fast (1:10)

Cool Down
200 Choice

Sunday, November 09, 2008

 

Nov 10, 2008 - Marty Pyramid

This practice came from a former Orca swimmer. Below is the expert lane set.

Warm Up
200 Choice
200 Free
200 Pull
100 Drill

Main Set 1
Do twice 1st time free 2nd time Pull)
50 :45
100 1:15 fast
50 :45
100 1:30
200 2:45 fast
100 1:30
50 :45
100 1:15 fast
50 :45

Kick Set
10x50 Kick

Main Set 2
Choice
50 1:00
100 1:35 fast
50 1:00
100 1:45
200 3:00 fast
100 1:45
50 1:00
100 1:35 fast
50 1:00

Monday, November 03, 2008

 

Nov 3, 2008 - mid distance and IM

Tonight's practice has a variety of items. A little of this and a little of that. Below is the expert lane set.

Warm Up
600 choice

Drills
6x50 Kick down/ Drill back (1:00)

Main Set
300 (100 back, 100 brst, 100 fr)
6x50 Kick on 1:00
2x300 Pull on 4:00
12x50 IM order :50 (perfect form)
2x300 Free 4:15
6x50 Choice Sprint down, easy back 1:00

Warm Down
100 Choice

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