Sunday, August 30, 2009
Aug 31, 2009 - Various
This practice incorporates distance choice, kicks, distance free, and sprints. Below is the expert lane set.
Warm Up
200 Back
200 Breast
100 Kick
Main Set
5x100 Choice
100 Ez
4x50 Kick on 1:00
2x400 Free
100 swim 3 strokes free, 3 stroke back
4x200 Choice
50 Ez, 50 Choice
8x50 alt sprint and ez
Cool Down
200 Choice
Warm Up
200 Back
200 Breast
100 Kick
Main Set
5x100 Choice
100 Ez
4x50 Kick on 1:00
2x400 Free
100 swim 3 strokes free, 3 stroke back
4x200 Choice
50 Ez, 50 Choice
8x50 alt sprint and ez
Cool Down
200 Choice
Sunday, August 23, 2009
Aug 24, 2009 - 100s and 50s
This practice has 100s of choice and pull. Interwoven are 50s with some sprinting. Below is the expert set.
Warm up
200 Free
2x100 Choice
4x50 Kick
Drills
5x100 choice (50 drill, 50 swim)
Main Set
2x50 (1:00) Choice Fast
6x100 Choice
4x50 (1:00) Choice last 2 fast
6x100 Pull
6x50 (1:00) Choice Last 2 fast
2x100 Choice
8x50 (1:00) Choice last 2 fast
Cool Down
200 Choice
Warm up
200 Free
2x100 Choice
4x50 Kick
Drills
5x100 choice (50 drill, 50 swim)
Main Set
2x50 (1:00) Choice Fast
6x100 Choice
4x50 (1:00) Choice last 2 fast
6x100 Pull
6x50 (1:00) Choice Last 2 fast
2x100 Choice
8x50 (1:00) Choice last 2 fast
Cool Down
200 Choice
Sunday, August 16, 2009
Aug 17, 2009 - Sprints at the end
This practice has a variety of stuff, stroke drills at the beginning, some moderate free, a set of 100s, and ends with 50 sprints. The workout is geared towards fast work at the end. The sprints should have lots of rest and you should try working them the best you can. Speed only comes when you work on your speed. Below is the expert lane set.
Warm Up
300 Free
100 Back
100 Breast
100 Kick
Drills
8x50 (25 stroke, 25 free where the stroke is IM order)
Main Set
2x200 Free Moderate
4x50 Kick
4x100 Free (1:20)
4x100 back or breast (1:40)
4x100 Pull (1:20)
4x100 IM (1:40)
Sprint
4x50 Choice on 2:00
Warm Down
200 Choice
Warm Up
300 Free
100 Back
100 Breast
100 Kick
Drills
8x50 (25 stroke, 25 free where the stroke is IM order)
Main Set
2x200 Free Moderate
4x50 Kick
4x100 Free (1:20)
4x100 back or breast (1:40)
4x100 Pull (1:20)
4x100 IM (1:40)
Sprint
4x50 Choice on 2:00
Warm Down
200 Choice
Sunday, August 09, 2009
Aug 10, 2009 - Stroke work
This practice has lots of stroke work. Below is the expert set.
Warm Up
6x100 Choice
Drills
5x150 (50 kick, 50 free drill, 50 free)
5x150 (50 choice drill, 50 choice, 50 free)
Main Set
4x100 IM (1:30/1:35)
6x50 Non Free (:50)
4x50 Kick
100 Ez
300, 200, 100 Pull
Warm Down
100 Choice
Warm Up
6x100 Choice
Drills
5x150 (50 kick, 50 free drill, 50 free)
5x150 (50 choice drill, 50 choice, 50 free)
Main Set
4x100 IM (1:30/1:35)
6x50 Non Free (:50)
4x50 Kick
100 Ez
300, 200, 100 Pull
Warm Down
100 Choice
Sunday, August 02, 2009
Aug 3, 2009 - 200s
The main sets in this practice consist of 200s of free or pull. The emphasis is in a distance aerobic set. Below is the expert lane practice.
Warm Up
200 Free
200 Pull
3x100 Choice
100 Kick
Drill
6x50 Free Drill (your choice)
6x50 Kick
Main Set
5x200 Free
4x10 IM
5x200 Pull
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
3x100 Choice
100 Kick
Drill
6x50 Free Drill (your choice)
6x50 Kick
Main Set
5x200 Free
4x10 IM
5x200 Pull
Warm Down
200 Choice
