Sunday, June 27, 2010
June 28, 2010 - Pyramid
The main set is a pyramid where you alternate fast and active recovery. Below is the set for the expert lane. It is 3,600 to 3,800 yards.
Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick
More Warm Up
5x100 Pull (1:20/1:25)
Pyramid
15 to 20 seconds rest
50 Easy
100 Fast
150 Drill IM No Free
200 IM Fast
250 (alt 50 free drill, 50 free swim)
3x100 Choice FAST
300 (alt 50 kick, 50 drill)
250 Fast Free
200 [2 times (25 kick, 50 drill, 25 swim)]
150 IM no free FAST
100 easy
50 Choice Fast
Aerobic or sprints
Either 5x100 Free or 6x60 sprint on 1:25
Warm Down
100 Choice
Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick
More Warm Up
5x100 Pull (1:20/1:25)
Pyramid
15 to 20 seconds rest
50 Easy
100 Fast
150 Drill IM No Free
200 IM Fast
250 (alt 50 free drill, 50 free swim)
3x100 Choice FAST
300 (alt 50 kick, 50 drill)
250 Fast Free
200 [2 times (25 kick, 50 drill, 25 swim)]
150 IM no free FAST
100 easy
50 Choice Fast
Aerobic or sprints
Either 5x100 Free or 6x60 sprint on 1:25
Warm Down
100 Choice
Sunday, June 20, 2010
June 21, 2010 - IM, Free, Choice
This practice does a little IM, Free, and Choice with distances of 100 or less. Below is the expert set.
Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick
Drills
8x50 (50 drill, 50 swim, Rev IM order)
8x50 Kick IM order
Main Set
6x100 IM (descend 1-3, 4-6) 1:30/1:35
2x50 Free long push off
2x50 Free low stroke count
2x50 Free fast turn over
6x100 Free/Pull descend 1-3,5-6 1:20/1:25
4x100 Choice
100 Choice super fast
Warm Down
100 easy choice
Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick
Drills
8x50 (50 drill, 50 swim, Rev IM order)
8x50 Kick IM order
Main Set
6x100 IM (descend 1-3, 4-6) 1:30/1:35
2x50 Free long push off
2x50 Free low stroke count
2x50 Free fast turn over
6x100 Free/Pull descend 1-3,5-6 1:20/1:25
4x100 Choice
100 Choice super fast
Warm Down
100 easy choice
Sunday, June 13, 2010
June 14, 2010 - A little of everything
This practice has a little of everything, free, IM, Pull, and Choice (and of course some kicking). Below is the expert lane set.
Warm Up
5x100 Choice
Drill
4x50 Wait for choice. We will work flip turns for free.
More warm up
500 Free
Main Set
4x50 kick
4x50 drill IM order
5x100 IM descend
4x50 kick IM order
4x50 free no breathing from flags to wall
5x100 Fast pull on :30 sec rest
100 easy
6x50 choice descend 1-3, 4-6 on 1:15
Warm Down
200 Choice
Warm Up
5x100 Choice
Drill
4x50 Wait for choice. We will work flip turns for free.
More warm up
500 Free
Main Set
4x50 kick
4x50 drill IM order
5x100 IM descend
4x50 kick IM order
4x50 free no breathing from flags to wall
5x100 Fast pull on :30 sec rest
100 easy
6x50 choice descend 1-3, 4-6 on 1:15
Warm Down
200 Choice
