Sunday, September 27, 2009
Sept 28, 2009 - 200 Pulls, IMs, Choice Sprints
This practice includes 200 pulls, some IMs and a some 50 sprints. Below are the expert lane sets.
Warm Up
200 Free
200 Pull
100 Kick
Drill
5x50 free drill (your choice)
5x50 flutter kick (1:00)
Pull Set
5x200 Pull (2:30-2:45)
Drill
5x50 Choice Drill
5x50 Choice kick
IM and Sprint Set
5x100 IM (1:35)
10x50 Choice alt sprint, ez (1:00)
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
100 Kick
Drill
5x50 free drill (your choice)
5x50 flutter kick (1:00)
Pull Set
5x200 Pull (2:30-2:45)
Drill
5x50 Choice Drill
5x50 Choice kick
IM and Sprint Set
5x100 IM (1:35)
10x50 Choice alt sprint, ez (1:00)
Warm Down
200 Choice
Sunday, September 20, 2009
Sept 21, 2009 - Free emphasis
Tonight's practice emphasizes free with a distinction made between sprinting free and distance free. Below is the expert set.
Warm Up
200 Choice
200 Free
2x50 Kick
Drills sprint versus distance - flat vs rotate, straight arm vs bent arm recovery
6x50 free count strokes, drop count 1-3 and 4-6
3x100 Free trying to keep low stroke count
6x50 kick on side or back
6x50 catchup drill
5x100 Free descend on 1:25 or 1:30
100 easy
6x50 IM rotation no fly
3x200 Pull
4x50 Alt sprint choice and easy
Warm down
100 choice
Warm Up
200 Choice
200 Free
2x50 Kick
Drills sprint versus distance - flat vs rotate, straight arm vs bent arm recovery
6x50 free count strokes, drop count 1-3 and 4-6
3x100 Free trying to keep low stroke count
6x50 kick on side or back
6x50 catchup drill
5x100 Free descend on 1:25 or 1:30
100 easy
6x50 IM rotation no fly
3x200 Pull
4x50 Alt sprint choice and easy
Warm down
100 choice
Sept 20, Back Emphasis
This practice works on back stroke. Below is the expert set.
Warm Up
200 Choice
200 Free
2x50 Kick
Main Set
Drill - Push off the bottom of the pool in the deep end. Dolphin kick and try to get as high out of the water as possible.
4x50 back stroke work kick off wall
300 pull free
4x100 IM (1:30/1:35)
3x50 Kick on 1:00
Drill 2x50 kick on back. Rotate shoulder up like you are starting the recovery and then put the shoulder down
Drill 2x50 kick on back. Lift arm 45 degrees and put down
Drill 2x50 back 4-4-4 drill, 4 left arm pulls, 4 right arm pulls, 4 regular pulls
4x75 back perfect stroke
300 Pull
4x100 Free (1:20/1:25)
3x50 Kick on 1:00
8x25 back/choice alternate fast and easy
Warm Down
100 Choice
Warm Up
200 Choice
200 Free
2x50 Kick
Main Set
Drill - Push off the bottom of the pool in the deep end. Dolphin kick and try to get as high out of the water as possible.
4x50 back stroke work kick off wall
300 pull free
4x100 IM (1:30/1:35)
3x50 Kick on 1:00
Drill 2x50 kick on back. Rotate shoulder up like you are starting the recovery and then put the shoulder down
Drill 2x50 kick on back. Lift arm 45 degrees and put down
Drill 2x50 back 4-4-4 drill, 4 left arm pulls, 4 right arm pulls, 4 regular pulls
4x75 back perfect stroke
300 Pull
4x100 Free (1:20/1:25)
3x50 Kick on 1:00
8x25 back/choice alternate fast and easy
Warm Down
100 Choice
Sunday, September 13, 2009
Sept 14, 2009 - Distance Pyramid
This is a distance pyramid set meant to work your aerobic capacity. Below is the expert lane.
Warm Up
200 Choice
100 Free
6x50 Kick
Main Set
100, 200, 300, 400, 500, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall)
100 Ez kick
4x50 Choice alt fast, ez
4 x 100 Choice
Warm Down
200 Choice
Warm Up
200 Choice
100 Free
6x50 Kick
Main Set
100, 200, 300, 400, 500, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall)
100 Ez kick
4x50 Choice alt fast, ez
4 x 100 Choice
Warm Down
200 Choice
