Sunday, December 13, 2009
Dec 14, 2009 - All Strokes
This practice does a little of all strokes. Below is the expert set. Total distance is 3,700 yards.
Warm Up
4x50 Free
3x100 Choice
100 IM
Drill
4x50 Drill coach's choice
Main Set
3x(3x50) 1st 3 fly, 2nd 3 back, 3rd 3 breast on :50/:55 long pushoffs
6 x 100 choice on 1:30 min descend 1-3, 4-6
3x100 Kick
6 x 100 Pull 1:15
3x(3x50) 1st 3 choice, 2nd 3 kick, 3rd 3 choice
3 x 100 choice 1:35
Warm Down
200 Choice
Warm Up
4x50 Free
3x100 Choice
100 IM
Drill
4x50 Drill coach's choice
Main Set
3x(3x50) 1st 3 fly, 2nd 3 back, 3rd 3 breast on :50/:55 long pushoffs
6 x 100 choice on 1:30 min descend 1-3, 4-6
3x100 Kick
6 x 100 Pull 1:15
3x(3x50) 1st 3 choice, 2nd 3 kick, 3rd 3 choice
3 x 100 choice 1:35
Warm Down
200 Choice
Sunday, December 06, 2009
Dec 7, 2009 - Distance and Stroke
This practice has distance and stroke. Below is the expert lane set.
Warm Up
500 Choice
100 Kick
Drills
2x50 1 arm drill
2x50 catch up drill
2x50 fist drill
2x50 free long strokes
Main Set
100, 200, 300, 400 Free
8x50 Kick
400, 300, 200, 100 Pull
4x100 Choice on 1:40/1:45
Warm Down
200 Choice
Warm Up
500 Choice
100 Kick
Drills
2x50 1 arm drill
2x50 catch up drill
2x50 fist drill
2x50 free long strokes
Main Set
100, 200, 300, 400 Free
8x50 Kick
400, 300, 200, 100 Pull
4x100 Choice on 1:40/1:45
Warm Down
200 Choice
