Sunday, October 31, 2010

 

Nov 3, 2010 - Pull (longer than Monday) and Kick

The practices are going to follow a schedule laid out by Kat for the year. This is the first week of the schedule and the emphasis is on pulling and kicking at an aerobic pace. Below is the expert set.

Warm Up
200 Free
200 Pull
100 Kick

Choice
4x50 Drill Choice
3x100 Choice
5x50 Ch (:50/:55) desc

Main
5x50 Kick (4th person)
50, 100, 150, 200, 250, 250, 200, 150, 100, 50 Pull
5x50 Kick (4th person)
5x50 Free (work on kicks off wall) (:45/:50)

Warm Down
200 Choice

# posted by gladorca's blog @ 5:43 PM 0 comments
 

Nov 1, 2010 - Pull and Kick

The practices are going to follow a schedule laid out by Kat for the year. This is the first week of the schedule and the emphasis is on pulling and kicking at an aerobic pace. Below is the expert set.

Warm Up
200 Free
200 Pull
100 Kick

Main Set
5x50 free (:45) desc
5x50 free drill (alt catch up, 1 arm)
Twice [4x50 Flutter Kick, 4x75 Free, 4x100 Pull (1:20/1:25)]
6x50 Free (work on kicks off wall) (:45/:50)
4x100 Ch (1:40)

Warm Down
200 Choice

# posted by gladorca's blog @ 5:41 PM 0 comments

Sunday, October 24, 2010

 

Oct 27, 2010 - Distance 200s

This night is an aerobic set with many 200s. Below is the expert set.

Warm Up
200 Choice
3x100 Free
6x50 Kick

Main Set
4x200 swim(10-15 sec rest, or when 4th person gets to wall)
4x200 IM
4x200 Pull
100 Ez kick
5 x 100 Choice

Warm Down
200 Choice

# posted by gladorca's blog @ 6:07 PM 0 comments
 

Oct 25, 2010 - Higher Intensity

After warm up there are a few sets to further warm up the body. These should be done at a moderate pace. High intensity should be swum where fast is indicated. Below is the expert lane set.

Warm Up
200 Free
3x100 Pull
100 Kick

Further warm up
5x100 Choice
4x50 kick
6x100 Pull

Main Set - This set is done 3 times.
6 x 25 drill odds, swim evens
3x50 first one fast start, second fast middle, third fast finish
2x100 (50 fast and 50 easy) on 2:00-2:15

Warm down
100 Choice

# posted by gladorca's blog @ 6:04 PM 0 comments

Sunday, October 17, 2010

 

Oct 20, 2010 - Distance

This practice works more on aerobic distance with a sprint set at the end. Below is the expert lane set.

Warm Up
200 Free
200 Choice
200 Kick

Drills
5x50 free
5x50 kick

Main Set
500 pull
Broken 500 (150, 125, 100, 75, 50)
5x100 (50 kick/50 back or breast)
5x100 Free (1:20/1:25)
10x50 Alt choice fast, choice easy (1:00 or slower)

Warm Down
100 Choice

# posted by gladorca's blog @ 8:45 AM 0 comments
 

Oct 18, 2010 - Stroke

This practice we will do a little of every stroke. Below is the expert lane practice.

Warm Up
200 Free
200 Choice
200 Kick

Main SEt
5x100 pull mod pace
4x25, 4x50, 4x100 breast (25s kick, 50s drill, 100s swim)
4x25, 4x50, 4x100 back (25s kick, 50s drill, 100s swim)
4x25 IM kick, 4x50 IM order drill,
4x100 IM
8x50 alt no breath down easy back, easy

Warm down
100 Choice

# posted by gladorca's blog @ 8:44 AM 0 comments

Sunday, October 10, 2010

 

Oct 13, 2010 - All strokes

THis practice involves all strokes. Below is the expert set.

Warm Up
4x50 Free
3x100 Choice
100 IM

Drills
4x50 Drills wait for coach

Main 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
6 x 100 Pull 1:15
3x(3x50) 1st 3 choice, 2nd 3 kick, 3rd 3 choice
3 x 100 choice 1:35

Warm Down
200 Choice

# posted by gladorca's blog @ 1:59 PM 0 comments
 

Oct 11, 2010 - Distance and IM

This practice has some distance and IMs. Below is the expert set.

Warm Up
600 choice

Drills
6x50 Choice drills

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

# posted by gladorca's blog @ 1:57 PM 0 comments

Sunday, October 03, 2010

 

Oct 6, 2010 - Sprint practice

The goal of this practice is to do short FAST 25 sprints. Below is the expert set.

Warm up
200 Free
100 Pull
100 Back
100 Breast
100 Kick

Main Set
4x 150 where 150 is (50 drill, 50 swim, 50 kick)
4x100 Pull 1:25

SHORT SPRINT SET – Maximum speed without lactate acid build up
10 x 25 ALL out on 2 minutes (choice, or alt free and stroke) from blocks if you want

4x100 Choice on 1:35
3x100 Pull 1:25

Warm Down
200 Free

# posted by gladorca's blog @ 2:48 PM 0 comments
 

Oct 4, 2010 - Distance

This practice has as its main set a long swim. Below is the expert set.

Warm Up
200 Free
200 Pull
100 Choice
100 IM
100 Kick

Starts
We'll be doing some starts from the blocks

Main Set
3x100 long and stretched out
50 Ez
1000
50 Ez
6x50 kick
50 Ez
4x200 Pull
50Ez
4x100 choice

Warm Down
100 Choice

# posted by gladorca's blog @ 2:44 PM 0 comments

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