Sunday, October 25, 2009

 

Oct 26, 2009 - Free and IM

This week is a combination of free and IM. Below is the expert set.

Warm Up
600 Choice

Drills
5x50 Free with 5 dolphin kicks off wall
5x50 Free no breaths between flags and wall

Main Set
4x100 Free 1:20/1:25
4x100 Pull 1:15/1:20
4x50 Kick
8x50 on 1:00 (rotate IM, fly/back, back/breast, etc.)
5x100 IM 1:35
4x50 Kick
100 Easy
100 Sprint all out

Warm Down
100 Choice

Sunday, October 18, 2009

 

Oct 19, 2009 - Marty Pyramid

This set was suggested several years back by a former Orca swimmer. Below is the expert set.

Warm Up
200 Choice
200 Free
200 Pull
100 Drill

Main Set
Do twice (1st time free 2nd time Pull)
50 :45
100 1:20 fast
50 :45
100 1:30
200 2:45 fast
100 1:30
50 :45
100 1:20 fast
50 :45

Kick Set
10 x 50 Kick 1:00

Choice Set
50 1:00
100 1:35 fast
50 1:00
100 1:45
200 3:00 fast
100 1:45
50 1:00
100 1:35 fast
50 1:00

Warm Down
100 Choice

Sunday, October 11, 2009

 

Oct 12, 2009 - IM, Free, Possible Sprint

This practice has a bit of everything but kick. It starts with IM, moves to free style and then ends with choice with the possibility of sprinting. Below is the expert set.

Warm Up
200 Choice
200 Free
2x50 Kick

Drill
8x75 25 kick, 25 drill, 25 swim (rev IM order)

Main Set
6x100 IM (1:35/1:45)
2x300 Steady Pull
6x100 Free Descend (1:20/1:30)
Choice Stroke. start from deep end 4x150 or 4x50 sprint People doing 50s go off the blocks in front of the people doing 150

Cool Down
100 Choice

Sunday, October 04, 2009

 

Oct 5, 2009 - Free, IM, Choice

This practice mixes a little of everything in. Below is the expert lane set. The total including warm up is 3,700 yards.

Warm Up
200 Free
100 Choice
100 IM
100 Kck

Drill
4x50 scull

Main Set
3x200 Pull (2:50)
100 Ez
5x100 Free (1:30)
100 Ez
8x50 Kick
100 Ez
3x100 IM
100 Ez
3x100 Choice (desc 1-3)
6x50 from middle of Pool

Warm Down
200 Choice

 

Oct 4, 2009 - Distance

Andrew is back at school and coached on Sunday night. Here is what I did (I'm not sure what the other lanes did, but they did something similar).

Warm Up
I got in 250 yards

Drills
10 x 25 odds are kick, evens are swim (swims should be the same as kicks)
8 x 25 free (sprint the first meters)
8 x 50 kick alternating moderate and fast (with the moderate getting 5 more seconds rest than the fast)

Main Set
I lead the first set
400 free (came in just of 6 minutes)
4x100 free on 1:35
Then I yielded the lead to Ghim
300 free moderate
3x100 free on 1:40
200 free moderate
2x100 free on 1:40
100 free moderate
100 free (fast broken at the 50)

Total 3,100 yards

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