Sunday, February 28, 2010

 

March 1, 2010 - Relays, Free and Stroke

This practice will do a relay in preparation for the swim meet. The rest of practice will do some free and stroke. Below is the expert lane set.

Warm Up
200 Free
3x100 Pull
100 Kick

Continued warm up
6x100 Free

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.

Free Set
400, 300, 200, 100 Free

Stroke
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
If time, 6x50 kick down/swim back choice (1:05)

Warm Down
200 Choice

# posted by gladorca's blog @ 7:09 AM 0 comments

Sunday, February 21, 2010

 

Feb 22, 2010 - Turns, Free, ,100 For Time, Pull, Stroke

This practice is meant for preparation for meet. Below is the expert lane set.

Warm Up
200 Free
3x100 Pull
100 Kick

Turns
We will work a few turns from the middle of the pool.

More warm up
6x100 free on 1:25

100 For Time from deep end, your choice of stroke

Rest of practice
6x100 Pull (1:15/1:20)
4x100 stroke (1:40)
6x50 kick down/swim back choice (1:05)
8x50 Strk (desc 1-4/5-8) (:50)
Set of 100s free if time

Warm Down
200 Choice

# posted by gladorca's blog @ 9:07 PM 0 comments

Sunday, February 14, 2010

 

Feb 15, 2010 - Dives and Breast Emphasis

This practice we will do some sprints off the blocks. The emphasis of the rest of the practice will be breast stroke; however, you can substitute another stroke if you want. If you get ahead of the others who are doing breast stroke, you need to wait for them. Below is the expert lane set. We may not get through this entire practice, but that's ok.

Warm Up
200 Free
100 Breast
4x50 Breast Kick

More Warm up
5x100 Free

Off the blocks. Wait for coaches instructions.

Rest of the practice.
5x100 Pull
100 Breast 2Pull/Kick
2x200 Brst
100Brst kick
2x200 Free
2x100 Brst
100Brst kick
300 Pull
4x50 Breast

Warm Down
100 Choice

# posted by gladorca's blog @ 7:19 PM 0 comments

Thursday, February 11, 2010

 

Feb 12, 2010 Pull, Dives, and Stroke

I am substituting for Heather. This practice will start with warm up, then a pull set, then dives off the blocks and then choice. Below is the expert set.

Warm Up
4x50 Free
3x100 Choice
100 IM

Further Warm Up
6x100 Pull on 1:15 or 1:20

Dives
Go to the deep end. We are going to do some dives off the blocks. Wait for coaches direction.

Choice 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
3x(3x50) 1st 3 choice, 2nd 3 free, 3rd 3 choice
3 x 100 choice 1:35 if time

Warm Down
200 Choice

# posted by gladorca's blog @ 6:46 PM 0 comments
 

Feb 10, 2010 Moderate Distance (sub for Kat)

This day I substituted for Kat. The practice was moderate distance. Below is the expert set.

Warm Up
200 Choice
2x100 Free
2x50 Choice

Main Set
5x50 kick
5 x 200 (each 200 is 100 mod free, 50 choice, 50 fast free)
5x50 kick
400, 300, 200, 100, Pull
6x100 Choice

Warm Down
200 Choice

# posted by gladorca's blog @ 6:44 PM 0 comments

Sunday, February 07, 2010

 

Feb 8, 2010 - Dives, Free, and Stroke

This practice does some move work on dives followed by free and then stroke in preparation for the March meet. Below is the expert lane set.

Warm Up
200 Free
3x100 Pull
100 Kick

Further warm up
2x200 Free

Dives
4 dives off the blocks. Swim 25 yards, get out of the pool and do over.

Drill
6x50 Free Catchup down/swim back

Main Set
4x100 Free desend (1:20/1:25)
6x50 kick
4x200 Pull on 2:40/2:50
8x50 Strk (desc 1-4/5-8) (:50)

Warm Down
200 Choice

# posted by gladorca's blog @ 3:41 PM 0 comments

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