Sunday, April 26, 2009
April 27, 2009 - Choice and Broken Mile
This practice has a set of choice, followed by a broken distance set, followed by choice. Below what is given for the expert lane.
Warm Up
200 Free
200 Choice
100 Kick
Drills
3x100 (50 drill, 50 swim) rest 20 secs
4x50 Kick
Main Set
4x100 Choice (1:40)
50 ez
275, 250, 225, 200, 175, etc.. 25 (rest :10-:15)
50 ez
4x100 Choice (1:40)
Warm Down
150 Choice
Warm Up
200 Free
200 Choice
100 Kick
Drills
3x100 (50 drill, 50 swim) rest 20 secs
4x50 Kick
Main Set
4x100 Choice (1:40)
50 ez
275, 250, 225, 200, 175, etc.. 25 (rest :10-:15)
50 ez
4x100 Choice (1:40)
Warm Down
150 Choice
Sunday, April 19, 2009
April 20, 2009 - IM and Free
This practice works both IM and free. Below are the sets for the expert lane.
Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick
IM Sets
8x50 (50 drill, 50 swim, Reverse IM order)
8x50 Kick IM order
6x100 IM descend 1-3, 4-6 (1:30/1:35)
Free Sets
2x50 Free long push off
2x50 Free low stroke count
2x50 Free fast turn over
6x100 Free desc 1-3, 4-6 (1:20/1:25)
4x150 Pull
Sprint
100 Choice
Cool Down
100 Choice
Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick
IM Sets
8x50 (50 drill, 50 swim, Reverse IM order)
8x50 Kick IM order
6x100 IM descend 1-3, 4-6 (1:30/1:35)
Free Sets
2x50 Free long push off
2x50 Free low stroke count
2x50 Free fast turn over
6x100 Free desc 1-3, 4-6 (1:20/1:25)
4x150 Pull
Sprint
100 Choice
Cool Down
100 Choice
Sunday, April 12, 2009
April 13, 2008 Various
This practice is varied. Below is the expert lane set.
Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick
More Warm Up
250 free drill swim by 50
250 kick
100 Free (long push offs)
Main Set
400 Pull
2x100 IM
300 Free descend by 100
3x100 Choice Descend (1:35/1:40)
200 Kick
4x100 Pull (1:15)
100 Ez
5x100 Choice fast on 2:00
Warm Down
100 Choice
Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick
More Warm Up
250 free drill swim by 50
250 kick
100 Free (long push offs)
Main Set
400 Pull
2x100 IM
300 Free descend by 100
3x100 Choice Descend (1:35/1:40)
200 Kick
4x100 Pull (1:15)
100 Ez
5x100 Choice fast on 2:00
Warm Down
100 Choice
Sunday, April 05, 2009
April 6, 2009 - 30 Minutes Swim
Tonight's practice is a 30 minute intense aerobic swim. The pace should be just below your anaerobic point. Below is practice for the expert lane except I've put in the repeats and intervals for all lanes for the 30 minute swim.
Warm Up
200 Choice
2x50 catch-up drill
2x50 1 arm
More Warm Up
2x50 DPS
2x50 2 breaths per 50
200 free
200 kick
30 minute swim (intense aerobic swim for 30 minutes)
Lane 6 100s on 1:15 (24 100s) or 1:20 (22 100s)
Lane 5 100s on 1:25 (21 100s)
Lane 4 100s on 1:35 (19 100s)
Lane 3 100s on 1:45 (17 100s)
Lane 2 100s on 2:00 (15 100s)
Lane 1 50s on 1:20 (22 50s)
100 Ez
2x (100 choice, 50 kick, 100 choice)
Warm Down
200 choice
Warm Up
200 Choice
2x50 catch-up drill
2x50 1 arm
More Warm Up
2x50 DPS
2x50 2 breaths per 50
200 free
200 kick
30 minute swim (intense aerobic swim for 30 minutes)
Lane 6 100s on 1:15 (24 100s) or 1:20 (22 100s)
Lane 5 100s on 1:25 (21 100s)
Lane 4 100s on 1:35 (19 100s)
Lane 3 100s on 1:45 (17 100s)
Lane 2 100s on 2:00 (15 100s)
Lane 1 50s on 1:20 (22 50s)
100 Ez
2x (100 choice, 50 kick, 100 choice)
Warm Down
200 choice
