Sunday, April 25, 2010
April 26, 2010 - Reverse Pyramid IM
This practice is a reverse pyramid. This set is a challenge because of the increasing distance towards the end of practice. Below is the expert lane set.
Warm Up
200 Free
200 Pull
200 Kick
Main Set
500 free (50 drill, 50 swim)
400 back (50 drill, 50 swim)
300 breast (50 drill, 50 swim)
200 fly (drill down, swim back)
100 IM
100 Kick
200 Free
300 Kick
400 Pull
500 Free (broken every 100 for 5 to 10 secs)
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
200 Kick
Main Set
500 free (50 drill, 50 swim)
400 back (50 drill, 50 swim)
300 breast (50 drill, 50 swim)
200 fly (drill down, swim back)
100 IM
100 Kick
200 Free
300 Kick
400 Pull
500 Free (broken every 100 for 5 to 10 secs)
Warm Down
200 Choice
Sunday, April 18, 2010
April 19, 2010 - IM and Distance
This set practices both IM and distance. Below is the expert lane set.
Warm Up
200 Free
200 Pull
100 Choice
100 Kick
Drills
4x50 Wait for coach
Main Set
8x50 IM order drill down, swim back (1:00)
500 Pull
5x100 IM (1:35)
500 Free steady pace
8x75 (1:15) 1st is 75 fly, back, breast, 2nd is 75 back, breast, free, etc.
500 Free (swim 125 fast, 25 ez, 100 fast, 25 ez, 75 fast, 25 ez, 50 fast, 25 ez, 25 fast, 25 ez)
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
100 Choice
100 Kick
Drills
4x50 Wait for coach
Main Set
8x50 IM order drill down, swim back (1:00)
500 Pull
5x100 IM (1:35)
500 Free steady pace
8x75 (1:15) 1st is 75 fly, back, breast, 2nd is 75 back, breast, free, etc.
500 Free (swim 125 fast, 25 ez, 100 fast, 25 ez, 75 fast, 25 ez, 50 fast, 25 ez, 25 fast, 25 ez)
Warm Down
200 Choice
Sunday, April 11, 2010
April 12, 2010 - Aerobic Enduance
The main set of this practice is a simple pyramid. Below is the expert lane practice.
Warm Up
200 Choice
3x100 Free
6x50 Kick
Main Set
100, 200, 300, 400, 500, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall)
100 Ez kick
4 x 100 Choice
Warm Down
200 Choice
Warm Up
200 Choice
3x100 Free
6x50 Kick
Main Set
100, 200, 300, 400, 500, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall)
100 Ez kick
4 x 100 Choice
Warm Down
200 Choice
Sunday, April 04, 2010
April 5, 2010 - Playing It By Ear
Monday is stroke clinic day. So 2 lanes will be used for the clinic. This means that we'll only have 4 lanes for the regular practice. I'm going to wait and play it by ear and decide what to give depending on who is in the lane.
