Sunday, January 25, 2009

 

Jan 26, 2009 - Mid-distance and sprint

This practice will work on a few dives, some 100s and some sprints. Below is the expert lane with 3,600 yards

Warm Up
600 Choice

4x25 from deep end to shallow.. walk back to the deep end. Dive from deep end, but you have the choice to start in the pool

6x50 Choice drills

5x100 Free on 1:25 (more warm-up)

4x50 Kick
200 Choice (fast)
200 Easy free
3x50 Kick
150 Choice (fast)
150 Easy free
2x50 Kick
100 Choice (fast)
100 Easy free
50 Kick
50 Sprint choice
50 Easy free

5x100 Pull

100 Warm Down

# posted by gladorca's blog @ 8:55 PM 0 comments

Sunday, January 18, 2009

 

Jan 19, 2009 - Sprint or Aerobic

In this practice the main set is 10 swims on 3 minutes. If you are sprinting, then you want to do 10 100s. This will give lots of recovery time, but it means that you have to push hard during the swim. By pushing hard, you'll make your system adapt to going faster. If you are doing an aerobic pace, it means do what you can in 3 minutes. The expert lane total yardage is 3,000 to 4,000 depending on whether they do 100s or 200s on the 3 minutes. Below is the expert lane set.

Warm Up
200 Free
3x100 Pull
100 Kick

More Warm Up
6 x 100 free on 1:25

Main Set
Choice of sprinting or aerobic but both on 3 minutes. All lanes go together.
Sprinters go first in the lane:
10 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. Hard effort. The idea is to push your system; so it will adapt to going faster, plus you should try figuring out what makes you go fast.You don’t have to give times.
Aerobic swimmers go after sprinters
You may swim 100s or 150s on 2:00, but you must go last in the lane and NO TIMES will be recorded.

6x100 Pull or swim choice, steady swims

Warm Down
200 Choice

# posted by gladorca's blog @ 3:27 PM 0 comments

Sunday, January 11, 2009

 

Jan 12, 2008 Practice

Below are the sets for the expert lane. The total yardage is 4,000 yards

Warm Up
300 Free
100 Breast
100 Back
100 IM
100 Kick

Drills
2x50 Kick on Side, 2x50 fist, 2x50 catch up

Main Set
4x125 (25 side kick, 25 fist, 25 catch up, 75 swim) rest :20
500, 400, 300, 200, 100, rest increases by :10 each time, pull the evens
100 Ez
5x100 Non-Free Build (1:45)
6x50 drill down swim back (:55)

Cool Down
100 Choice

# posted by gladorca's blog @ 7:56 PM 0 comments
 

Jan 5, 2008 - Practice

Ops I forgot to post last Monday's practice. So here it is. The expert lane sets

Warm Up
200 Free
100 Pull
100 Back
100 Breast

Drills
3 x 50 push off go as far as possible before swimming free
3 X the following set [50 breathing every 3, 50 breathing every 5, 50 breathing every 7]

Main Set
3x300 free
50 ez
4x50 kick
3x200 pull
50 ez
4x50 kick
6x100 choice

Warm Down
200 Choice

# posted by gladorca's blog @ 7:54 PM 0 comments

Thursday, January 01, 2009

 

January 2, 2009 - Burn off those calories

This practice is for getting back into the water. It starts with 200s and ends with 50s. Below is the expert lane set.

Warm Up
200 Free
200 Pull
100 IM Drill
100 Kick

Main Set
6 x 200 Free (2:40 or 2:50) (aerobic)
4x150 Pull (with pull buoy or board) (:15 sec rest)
3x100 Free (1:15)
2x50 Easy Free
6x100 IM (1:35)
8x50 (1:05) swim 1st 15m under water

Warm Down
200 Choice

# posted by gladorca's blog @ 6:08 PM 0 comments

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