Saturday, June 27, 2009

 

June 29, 2009 - Reverse Pyramid

This practice is a reverse pyramid. It starts long, gets shorter, and then gets long again. Below is the expert lane practice.

Warm Up
200 Free
200 Pull
200 Kick

Main Set
500 free (50 drill, 50 swim)
400 back (50 drill, 50 swim)
300 breast (50 drill, 50 swim)
200 fly (drill down, swim back)
100 IM
100 Kick
200 Free
300 Kick
400 Pull
500 Free (broken every 100 for 5 to 10 secs)

Warm Down
200 Choice

# posted by gladorca's blog @ 9:18 PM 0 comments

Friday, June 19, 2009

 

June 22, 2009 - Distance

This practice is distance/aerobic centric. Below is the set for the expert lane.

Warm up
200 Choice
100 Free
100 Back
100 Breast
100 Fly Drill

Main Set
3x400 free, pull, free
3x300 pull, free, IM
3x200 kick, free, IM
3x100 pull, free, choice

Warm Down
200 Choice

# posted by gladorca's blog @ 4:21 AM 0 comments

Sunday, June 14, 2009

 

June 15, 2009 - Build to Mid-distance

This practice builds distances and works various strokes. Below is the expert lane set that totals 3,800 yards including warm up.

Warm Up
200 Free
100 Pull
100 Back
100 Breast

Main Set
6x75 (Rotate IM order FBB, BBF, BFF, etc.
7x100 Free (50 Choice, 50 ez)
6x125 Free (50 fast, 50 ez, 25 fast)
4x150 pull
2x200 IM
12x25 (alt, no breath, ez)

Warm Down
100 Choice

# posted by gladorca's blog @ 2:29 PM 0 comments

Monday, June 08, 2009

 

June 8, 2009 - Choice

This practice is for working your favorite stroke. Included in the set is a free pull set for some aerobic work. Below is the expert lane set.

Warm Up
200 Free
3x100 Choice
100 Kick

Main Set
8 x 25 choice :35 desc 1-4,5-8
6x50 Kick
5x200 Pull 2:50
2x50 Ez
8 x 100 1:45 Choice desc 1-4, 5-8
100 Ez choice
8 x 50 1:00 choice descend 1-4, 5-8

Warm Down
200 Choice

# posted by gladorca's blog @ 3:58 AM 0 comments

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