Sunday, November 28, 2010

 

Dec 1, 2010 - Pull, Kick, Free, with some IM or choice

This is the first of a 3 week build, MOst of the swimming should be done at the EN1 level. This is 2-4 secs slower than threshold Heart Rate (HR) is 120-150. Below is the expert lane set.

Warm Up
200 Free
200 Pull
100 Kick

Main Set
400 Pull (steady aerobic pace)
4x50 kick (desc 1-4)
2x300 Pull (rest :30)
4x50 kick (desc 1-4)
4x200 Odds are choice or IM, Evens are free (rest :30) perfect stroke (aerobic pace)
4x50 Kick (desc 1-4)
5x100 Free/ choice (aerobic pace)

Warm Down
200 Choice

 

Nov 29, 2010 - Free, Kick, Pull, IM, Stroke (EN 1 level)

This is the beginning of a 3 week build, The level of effort for most of the practice should be EN1 – 2-4 secs slower than threshold HR 120-150. Below is the practice for the expert lane.

Warm Up
200 Free
200 Pull
200 Kick

Main Set
5x100 free (1st easy, build to mod) 1:25/1:30
10x50 Choice Kick (1:00)
4 x [ 100 pull, rest :15, 75 pull, rest :15, 50 pull, rest :15, 25 pull ]
4x100 IM rest :20 working on perfect form and turns
8x50 choice 1st work start, 2nd work turn, 3rd work end, 4th fast

Warm Down
200 Choice

Sunday, November 14, 2010

 

Nov 17, 2010 - Fast with Active Rest

This week is 3rd in progression. This week is working Level 1 effort. High Heart Rate. When you aren’t swimming hard it should be easy. Below is the set for the expert lane.

Warm Up
200 Free
200 Pull
200 Kick

Main Set
4x50 Choice (:55)
10x50 Fast Kick (1:00)
12x100 Pull 3rd, 6th, 9th, 12th fast (others perfect stroke) 1:15/1:20
6x100 Choice alt ez hard 1:25/1:30
2x(100 Free MAX FAST + 50 Ez) 1 min rest

Warm Down
200 Choice

 

Nov 15, 2010 - 10 100s on 3 minuts

This practice will be based on high intensity swimming (however there will be alternative if you need to do a long aerobic set). Tonight's main set is 100s on a 3 minute send off. Below is the expert lane set.

Warm Up
200 Free
3x100 Pull
100 Kick

Announcements
Continued Warm Up
6x100 Free on 1:25

Choice of sprinting or aerobic but both on 3 minutes. All lanes go together.
Sprinters go first in the lane:
10 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. Hard effort. The idea is to push your system; so it will adapt to going faster, plus you should try figuring out what makes you go fast.You don’t have to give times.
Aerobic swimmers go after sprinters
You may swim 100s or 150s on 2:00, but you must go last in the lane and NO TIMES will be recorded.

Cool Down
6x100 Pull or choice swim at a steady pace

Warm Down
200 Choice

Sunday, November 07, 2010

 

Nov 10, 2010 - Free and IM

Today is free and IM but the sets are longer distance than on Monday.

Warm Up
200 Free
100 Pull
100 IM Drill
100 Kick

Main Set
8x50 on :40/:45
4x75 kick
3x200 Steady (2:35 to 2:50)
8x50 IM order on :50
4x75 Kick
3x200 IM on 3:00 to 3:10
4x100 Pull on 1:20
8x25 alt sprint and easy

Cool Down
100 Choice

 

Nov 8, 2010 - Free and IM

This practice has some of every stroke. Below is the expert lane set.

WarmUp
200 Free
200 Free Drill
200 Kick

Main Set
100 free
50 kick
100 back
50 kick
100 breast
50 kick
100 IM

Do 5 times (once back, once breast, the rest free or fly)
50 build rest :10
100 moderate rest :20
50 fast
100 EZ

Below is NOT part of the repeats above
7x100 Pull descend 1-4 first four last 3 push (on 1:15/1:25)

Cool Down
200 Choice

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