Sunday, July 26, 2009
July 29, 2009 - 500s
This is the Wednesday practice. I'm substituting for Kat. Below is a distance set (aimed for the distance open water swims). The set is the expert lane set.
Warm Up
200 Free
200 Pull
200 Choice
200 Kick
Main Set
2x250 (50 kick, 100 drill, 100 free)
500 free
500 pull
5x100 (50 kick/50 choice)
5x100 Free (1:20/1:25)
Broken 500 (150, 125, 100, 75, 50)
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
200 Choice
200 Kick
Main Set
2x250 (50 kick, 100 drill, 100 free)
500 free
500 pull
5x100 (50 kick/50 choice)
5x100 Free (1:20/1:25)
Broken 500 (150, 125, 100, 75, 50)
Warm Down
200 Choice
July 27, 2009 - IM, Pull, and Free
This is a distance set or IM, pull, and free. Below is the expert lane set.
Warm Up
300 Free
100 Back
100 Breast
100 Kick
Main Set
100, 200, 400, 200, 100 IM
100 Kick
50, 100, 200, 100, 50 Pull
100 Kick
100, 200, 400, 200, 100 Free
8x50 Choice
Warm Down
100 Choice
Warm Up
300 Free
100 Back
100 Breast
100 Kick
Main Set
100, 200, 400, 200, 100 IM
100 Kick
50, 100, 200, 100, 50 Pull
100 Kick
100, 200, 400, 200, 100 Free
8x50 Choice
Warm Down
100 Choice
Monday, July 06, 2009
July 6, 2009 - Mid distance free and IM
This practice is mid distance IM and free style. Below is the expert lane set.
Warm Up
200 Free
200 Pull
200 Kick
Free Set
4x50 catch up drill
4x50 l- arm drill
2x300 free
4x200 Pull
IM Set
8x50 Kick
8x100 IM (descend 1-4, 5-8)
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
200 Kick
Free Set
4x50 catch up drill
4x50 l- arm drill
2x300 free
4x200 Pull
IM Set
8x50 Kick
8x100 IM (descend 1-4, 5-8)
Warm Down
200 Choice
