Monday, May 25, 2009
May 25, 2009 - Mid distance and Choice
This practice is mid distance and choice. Below is the expert lane set of 3,700 including warm up and cool down.
Warm Up
200 Free
100 Pull
100 Back
100 Breast
Drills
3 x 50 push off go as far as possible before swimming free
3 X 150 (do the 150 as 50 breathing every 3, 50 breathing every 5, 50 breathing every 7)
Main Set
2x300 free
50 ez
4x50 kick
3x200 pull
50 ez
4x50 kick
6x100 choice
Cool Down
200 Choice
Warm Up
200 Free
100 Pull
100 Back
100 Breast
Drills
3 x 50 push off go as far as possible before swimming free
3 X 150 (do the 150 as 50 breathing every 3, 50 breathing every 5, 50 breathing every 7)
Main Set
2x300 free
50 ez
4x50 kick
3x200 pull
50 ez
4x50 kick
6x100 choice
Cool Down
200 Choice
Sunday, May 17, 2009
May 18, 2009 - Pull, Kick, Free, Choice
This practice has a little of everything. Below is the expert lane.
Warm Up
200 Choice
200 Free
200 Pull
Main Set
12 x 25 choice :35 desc 1-4,5-8, 9-12
4x200 Pull 2:50
5 x 50 Kick 1:00
6x100 Free (1:15/1:20) descend 1-3, 4-6
5x50 Kick 1:00 ?
Choice
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
Warm Up
200 Choice
200 Free
200 Pull
Main Set
12 x 25 choice :35 desc 1-4,5-8, 9-12
4x200 Pull 2:50
5 x 50 Kick 1:00
6x100 Free (1:15/1:20) descend 1-3, 4-6
5x50 Kick 1:00 ?
Choice
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
Monday, May 11, 2009
May 11, 3009 - Free and Choice
Tonight's practice is mostly free with some choice at the end. Below is the expert lane practice and is 3,700 yards.
Warm Up
500 Choice
Drills
9x50 drill (left arm, right arm, catch-up)
Main Set
25, 50, 75, 100 fast to easy
100, 75, 50, 25 easy to fast
5x50 Kick
50,100, 150, 200 pull
50 ez
200, 150, 100, 50 pull
5x50 kick
6x100 Choice (1:35/1:45)
Warm Down
100 Choice
Warm Up
500 Choice
Drills
9x50 drill (left arm, right arm, catch-up)
Main Set
25, 50, 75, 100 fast to easy
100, 75, 50, 25 easy to fast
5x50 Kick
50,100, 150, 200 pull
50 ez
200, 150, 100, 50 pull
5x50 kick
6x100 Choice (1:35/1:45)
Warm Down
100 Choice
Sunday, May 03, 2009
May 4, 2009 -The 50 Challenge
It’s my 50th Birthday; so, 50 is the theme of this practice. Below is the expert lane set.
50 - 100s
Warm Up
5x100 Choice
Drill
3x100 (50 Kick/ 50 Drill)
Main Set
10x100 Free descend 1-5, 6-10 (1:25)
10x100 IM descend 1-5, 6-10 (1:30)
10x100 Pull 1-5, 6-10 (1:20)
10x100 Choice (1:35/1:40)
Warm Down
2x100 Ez
50 - 100s
Warm Up
5x100 Choice
Drill
3x100 (50 Kick/ 50 Drill)
Main Set
10x100 Free descend 1-5, 6-10 (1:25)
10x100 IM descend 1-5, 6-10 (1:30)
10x100 Pull 1-5, 6-10 (1:20)
10x100 Choice (1:35/1:40)
Warm Down
2x100 Ez
