Sunday, March 21, 2010

 

March 22, 2010 - 30 Minutes of intense aerobic swimming

Tonight's practice is a 30 minute intense aerobic swim. The pace should be just below your anaerobic point. Below is practice for the expert lane except I've put in the repeats and intervals for all lanes for the 30 minute swim.

Warm Up
200 Choice
2x50 catch-up drill
2x50 1 arm

More Warm Up
2x50 DPS
2x50 2 breaths per 50
200 free
200 kick

30 minute swim (intense aerobic swim for 30 minutes)
Lane 6 100s on 1:15 (24 100s) or 1:20 (22 100s)
Lane 5 100s on 1:25 (21 100s)
Lane 4 100s on 1:35 (19 100s)
Lane 3 100s on 1:45 (17 100s)
Lane 2 100s on 2:00 (15 100s)
Lane 1 50s on 1:20 (22 50s)


100 Ez
2x (100 choice, 50 kick, 100 choice)

Warm Down
200 choice

# posted by gladorca's blog @ 4:22 PM 0 comments

Sunday, March 14, 2010

 

March 15, 2010 - Free and IM

Now that the Orca meet is over, we will be going back to a more typical format. This practice includes Free and IM. The set below is for the expert lane.

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

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

Sunday, March 07, 2010

 

March 8, 2010 - Meet Prep, Some Speed Work, Distance

This practice will be a structured but not written down. This practice is to help get set for the meet.

Warm Up
10 minutes

Annoucements

More Warm up
ov about 10 minutes

Practice Starts with whistle

Short Speed Work

Distance Set

Warm Down

# posted by gladorca's blog @ 12:56 PM 0 comments

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