Sunday, February 22, 2009

 

Feb 23, 2009 - Relay practice

Tonight's practice will include relay starts. These will be organized by the coach. Below is the expert lane practice.

Warm Up
600 Free

Further warm up
6x100 Free on 1:25

Relay practice
50 relays off blocks

Rest of Set
6x150 alternate 150s free with fly/free/back/free/breast/free
6x50 Kick
6x100 Pull
100, 75, 50, 25 Choice descend to sprint

Warm Down
100 Choice

# posted by gladorca's blog @ 9:16 AM 0 comments

Tuesday, February 17, 2009

 

Feb 20, 2009 - IM and Free

This is my last night of substitutions. This set will be Free and IM. Below is the set for the expert lane.

Warm Up
600 Free

Main Set
5x50 Free with 5 dolphin kicks off wall
5x50 Free no breaths between flags and wall
4x100 Free
4x100 Pull
4x50 Kick
8x50 (rotate IM, fly/back, back/breast, etc.)
5x100 IM
4x50 Kick
100 Easy
100 Sprint all out as fast as you can, get time

Cool Down
100 Choice

# posted by gladorca's blog @ 7:53 PM 0 comments
 

Feb 19, 2009 - Pyramid

Again this is not my regular night. I'm filling in for Andrew.
This set is a pyramid of distance. Below is the expert lane set.

Warm Up
600 Choice

Main Set
100 IM
200 Kick
300 Choice
400 Free
500 Pull
400 Free
300 Choice
200 Kick
100 IM
6x50 alternate sprint and easy choice

Cool Down
100 Choice

# posted by gladorca's blog @ 7:47 PM 0 comments
 

Feb 18, 2009 - IM

This is not a regular day for coaching but the team is away. This evening's practice emphasizes IM. Below is the expert lane set.

Warm Up
600 Choice

Main Set
8x75 rotating IM (fly, back, breast), (back, breast, free), etc
8x50 kick IM order
8x125 IM (rotating 50 stroke each 125)
5x100 Pull
6x50 Choice

Cool Down
100 Choice

# posted by gladorca's blog @ 7:45 PM 0 comments

Sunday, February 08, 2009

 

Feb 16, 2009 Breast and Meet Prep

NOTE I am posting this a week earlier than usual because of a busy schedule during the next week. If you want to see what we are doing on the 9th look at the next post. This practice emphasizes breast stroke, though you can substitute another stroke (back usually works best). We will also do some starts at the beginning of practice.

Warm Up
200 Free
100 Breast
4x50 Breast Kick

Meet Prep
Starts

Main Set
5x100 Pull
100 Breast 2Pull/Kick
2x200 Brst
100Brst kick
2x200 Free
2x100 Brst
100Brst kick
300 Pull
4x50 Breast

Warm Down
100 Choice

# posted by gladorca's blog @ 11:36 AM 0 comments
 

Feb 9, 2009 - Stroke and Dives

This practice will start with relay dives off the blocks followed by a set that emphasizes your choice of stroke. Below is the expert lane set.

Warm Up
300 Free
3x100 Pull
100 Kick

Starts
We going to go too the deep end and will be swimming 4 50s relay style. Your choice of stroke. One person swims at a time. The next person either dives off the blocks or dives off the pool edge or starts in the water.

Main Set
6x50 stroke Kick (:55)
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
6x50 kick down/swim back choice (1:05)
8x50 Stroke (desc 1-4/5-8) (:50)
4x100 Pull (1:15/1:25)
4x100 stroke (1:40)

Warm Down
100 Choice

# posted by gladorca's blog @ 11:33 AM 0 comments

Sunday, February 01, 2009

 

Feb 2, 2009 - Shorter sets

This practice emphasizes shorter swims (as opposed to longer ones). There is some diving at the beginning followed by a longish 2nd warm up. 100s and 50s follow for the rest of the practice. Below is the expert lane. Total yardage is 3,600.

Warm Up
600 Choice

Announcements and Stretching
4x50 Dive from deep end, but you have the choice to start in the pool. Be careful. If there are more than 5 people in the lane, split into two groups and alter groups going. (We will be doing a few dives until March.)

2x250 Free steady pace, more warm-up

5x100 Pull (1:20)
4x50 Kick alternate very fast and easy

5x100 IM (1:30)
4x50 Kick alternate very fast and easy

8x50 Choice (work push offs and turns) (0:50)

6x50 Breath control (no breathing down and easy back)

200 Warm Down

# posted by gladorca's blog @ 8:58 PM 0 comments

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