Sunday, March 29, 2009

 

March 30, 2009 - Various

Tonight's practice is a mixture. It starts out with longer stuff and ends with speed work. Speed work can either be done from the wall or off the blocks.

Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick

Main Set
400 Kick/swim by 50
400 Pull
300 (kick, drill, swim by 25 IM order)
300 Free
300 (k,d,s by 25 IM order)
4x200 (1st drill, 2nd free, 3rd IM, 4th pull
4x50 free descend count 1-4,
5x50 sprint choice 25/ easy 25
50 sprint choice

Warm Down
100 Choice

Sunday, March 22, 2009

 

March 23, 2009 - Free and IM

This set works Free and IM. Below is the expert lane set.

Warm Up
200 Free
200 Pull
100 IM Dr
100 Kick

Main Set
5 x 200 Free (2:40 or 2:50) (aerobic)
4x150 Pull (with pull buoy or board) (:15 sec rest)
3x100 Free (1:30)
2x50 Free
6x100 IM (1:35)
8x50 (1:05) swim 1st 15m under water

Warm Down
200 Choice

 

March 22, 2009 - Distance and Stroke

This practice has distance and stroke. Below is the expert lane set.

Warm Up
200 Choice
2x100 Pull
2x100 Free
200 Kick

Main Set
2x100 Fr Drill down/swim back
4x100 Pull (1:25)
4x50 Kick (1:00)
4x200 Free (2:45)
3x100 choice drill down/swim back
3x100 Choice
4x50 Kick
3x200 Choice (wait for lane)

Warm Down
100 Choice

Sunday, March 15, 2009

 

March 16, 2009 - Free, IM, Pull, Choice

This weeks practice has a little of everything. Below is the expert lane.

Warm Up
600 Choice

Main Set
4x125 free
4x75 Drill IM order
4x125 IM rotate 50 stroke
4x75 50 kick/25 free
4x125 Pull
4x75 Choice 25 kick/50 swim
5x100 Choice descend

Warm Down
100 Choice

Sunday, March 08, 2009

 

Mar 9, 2009 - IM, Free, Pull

This practice does a little of everything, IM, Free, and Pull. Below is the expert lane practice.

Warm Up
600 Choice

Main Set
4x75 Kick/Drill Swim IM order
300 IM, 200 IM, 100 IM
4x75 Kick/Drill/Swim Free
300 Free, 200 Free, 100 Free Descend
4x75 no breath, ez, hard by 25
300 Pull, 200 Pull, 100 Pull

Warm Down
200 Choice

Sunday, March 01, 2009

 

March 2, 2009 - Meet Prep

This practice will do starts off blocks and some sprints in preparation for the meet next Saturday. Below is the practice for the expert lane.

Warm Up
300 Free
100 Kick

Off the block set
We are going to the deep and and will be swimming 4 50s off the blocks, you choice of stroke. Go 5 secs apart.

6x50 choice drill down/ swm back (1:00)
5x100 stroke (1:40)
6x50 kick down/swim back choice (1:05)

Sprint 4x50 off blocks choice Stroke

4x100 Pull
4x100 Stroke

Warm Down
100 Choice

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