Sunday, November 29, 2009
Nov 30, 2009 - Long Descend
We did this set 7 years ago. It is a long descend set. This is a base work set. Start out easy and push towards the end. Below is the expert set (4000 yards).
Warm Up
100 Free
100 Pull
100 Back Kick
100 Breast Kick
100 Flutter Kick
Drills
2x50 Catch up using board, hands at corners of the board
2x50 Kick on Side - right side down, left side back
2x50 6 kicks per stroke, long strokes, be sure to roll and glide (note this is for long distance swimming, in short sprints there isn't as much rolling)
Main Set
500 Free
500 Pull
400 IM
400 Free
300 Choice
300 Pull
200 IM
200 Free
100 IM
100 Free
Warm Down
200 Choice
Warm Up
100 Free
100 Pull
100 Back Kick
100 Breast Kick
100 Flutter Kick
Drills
2x50 Catch up using board, hands at corners of the board
2x50 Kick on Side - right side down, left side back
2x50 6 kicks per stroke, long strokes, be sure to roll and glide (note this is for long distance swimming, in short sprints there isn't as much rolling)
Main Set
500 Free
500 Pull
400 IM
400 Free
300 Choice
300 Pull
200 IM
200 Free
100 IM
100 Free
Warm Down
200 Choice
Sunday, November 22, 2009
November 23, 2009 - IM and Pyramid
This practice combines a pyramid with IMs. Below is the set for the expert lane.
Warm Up
600 Choice
Drills
6x50 Drill
Main Set
100 Free (peppy)
200 Pull (steady)
300 Free (descend by 100s)
4x50 Kick
6x100 IM (descend)
4x50 Kick
400 Pull (steady)
300 Free (descend by 100)
200 Pull (steady)
100 Free (push)
Warm Down
200 Choice
Warm Up
600 Choice
Drills
6x50 Drill
Main Set
100 Free (peppy)
200 Pull (steady)
300 Free (descend by 100s)
4x50 Kick
6x100 IM (descend)
4x50 Kick
400 Pull (steady)
300 Free (descend by 100)
200 Pull (steady)
100 Free (push)
Warm Down
200 Choice
Sunday, November 15, 2009
Nov 16, 2009 - Dives and Stroke
This practice will begin with relay starts since there is a meet next Sunday that some are going to that will include relays. Below is the expert lane set.
Warm Up
300 Free
3x100 Pull
100 Kck
Relay starts
We going to go too the deep end and will be swimming 4 50s relay style. Your choice of stroke. One person swims at a time. The next person either dives off the blocks or dives off the pool edge or starts in the water.
Rest of practice
6x50 stroke Kick (:55)
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
6x50 kick down/swim back choice (1:05)
8x50 Strk (desc 1-4/5-8) (:50)
4x100 Pull (1:15/1:25)
4x100 strk (1:40)
Warm Down
100 Choice
Warm Up
300 Free
3x100 Pull
100 Kck
Relay starts
We going to go too the deep end and will be swimming 4 50s relay style. Your choice of stroke. One person swims at a time. The next person either dives off the blocks or dives off the pool edge or starts in the water.
Rest of practice
6x50 stroke Kick (:55)
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
6x50 kick down/swim back choice (1:05)
8x50 Strk (desc 1-4/5-8) (:50)
4x100 Pull (1:15/1:25)
4x100 strk (1:40)
Warm Down
100 Choice
Sunday, November 08, 2009
Nov 9, 2009 - Distance
This set is a distance set. The expert lane has 1000 without stop. This is meant to form an aerobic base.
Warm Up
3x100 Freee
2x100 Choice
100 Kick
Drills
4x50 12 left arm down, right arm back
4x50 kick
4x50 alternate fist and catchup
4x50 kick
Main Set
1000 free
2x500 (1st one pull,
2nd faster turn over every 4th length)
2x200 (1st pull, second hard)
Warm Down
200 Choice
Warm Up
3x100 Freee
2x100 Choice
100 Kick
Drills
4x50 12 left arm down, right arm back
4x50 kick
4x50 alternate fist and catchup
4x50 kick
Main Set
1000 free
2x500 (1st one pull,
2nd faster turn over every 4th length)
2x200 (1st pull, second hard)
Warm Down
200 Choice
Sunday, November 01, 2009
Nov 2, 2009 - Dives, Choice, and Dist
This night will start with a few dives. Dives are much different than they were 20 years ago. Height and distance are no longer emphasized. Power and direct entry are. With slanted starting blocks, almost all elite swimmers now use the track start with the dominant leg back. If you are right handed the left foot is at the front of the block.
Below is the set for the expert lane.
Warm Up
200 Pull
200 Free
200 Drill
100 Kick
Dives
We are going to go to the deep end everyone will swim 4 lengths of the pool from the deep end to the shallow. Dive in at the deep end (unless you have a reason you can’t). Remember at least one foot at the front of the blocks. Your dominant leg should be back.
Main Set
3x150 Choice (50 kick, 50 drill, 50swim)
3x150 Choice (50 drill, 100 swim)
3x300 free Pull
400, 300, 200, 100 Free
Warm Down
4x50 Choice
Below is the set for the expert lane.
Warm Up
200 Pull
200 Free
200 Drill
100 Kick
Dives
We are going to go to the deep end everyone will swim 4 lengths of the pool from the deep end to the shallow. Dive in at the deep end (unless you have a reason you can’t). Remember at least one foot at the front of the blocks. Your dominant leg should be back.
Main Set
3x150 Choice (50 kick, 50 drill, 50swim)
3x150 Choice (50 drill, 100 swim)
3x300 free Pull
400, 300, 200, 100 Free
Warm Down
4x50 Choice
