Sunday, January 31, 2010
Feb 1, 2010 - Relays and Stroke
This practice we will do some relays. Not for time, but to practice doing them since we have a meet in March.
Below is the expert lane set.
Warm Up
200 Free
3x100 Pull
100 Kick
More warm-up
6x100 Free
4 Relays 4x50
Stroke Set
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
6x50 kick down/swim back choice (1:05)
8x50 Strk (desc 1-4/5-8) (:50)
4x100 strk (1:40)
Warm Down
200 Choice
Below is the expert lane set.
Warm Up
200 Free
3x100 Pull
100 Kick
More warm-up
6x100 Free
4 Relays 4x50
Stroke Set
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
6x50 kick down/swim back choice (1:05)
8x50 Strk (desc 1-4/5-8) (:50)
4x100 strk (1:40)
Warm Down
200 Choice
Sunday, January 24, 2010
January 25, 2010 - Dives, Stroke, Dist
This practice works on a few dives, some breast stroke, some back stroke and some distance. Below is the expert set of 3,700 yards.
Warm Up
200 Pull
200 Free
200 Drill
100 Kick
Dives
We are going to go to the deep end everyone will swim 4 lengths of the pool from the deep end to the shallow. Dive in at the deep end (unless you have a reason you can’t). Remember at least one foot at the front of the blocks. Dominant foot back, you are trying to get into the water as fast as possible.
Stroke Work
3x150 breast (50 kick, 50 drill, 50swim)
3x150 back (50 kick, 50 drill, 50 swim)
Distance Set
3x300 free Pull
400, 300, 200, 100 Free
Warm Down
4x50 Choice
Warm Up
200 Pull
200 Free
200 Drill
100 Kick
Dives
We are going to go to the deep end everyone will swim 4 lengths of the pool from the deep end to the shallow. Dive in at the deep end (unless you have a reason you can’t). Remember at least one foot at the front of the blocks. Dominant foot back, you are trying to get into the water as fast as possible.
Stroke Work
3x150 breast (50 kick, 50 drill, 50swim)
3x150 back (50 kick, 50 drill, 50 swim)
Distance Set
3x300 free Pull
400, 300, 200, 100 Free
Warm Down
4x50 Choice
Sunday, January 17, 2010
January 18, 2010 - Stroke and Pull
This practice works on the strokes then does a pull set. There is a 50 fast that means FAST. Below is the expert lane set of 3,550 yards.
Warm Up
200 Free
200 Free Drill
200 Kick
Main Set
100 Free
50 Kick
100 Back
50 Kick
100 Breast
50 Kick
100 IM
Do the following set 5 times (once back, once breast, the rest free or fly)
50 build rest :10
100 moderate rest :15
50 fast
100 EZ
7 x100 Pull Desccend 1-4, push last 3
200 Choice warm down
Warm Up
200 Free
200 Free Drill
200 Kick
Main Set
100 Free
50 Kick
100 Back
50 Kick
100 Breast
50 Kick
100 IM
Do the following set 5 times (once back, once breast, the rest free or fly)
50 build rest :10
100 moderate rest :15
50 fast
100 EZ
7 x100 Pull Desccend 1-4, push last 3
200 Choice warm down
Sunday, January 10, 2010
January 11, 2010 - Free and IM
This practice combines freestyle and IM. Below is the expert set and is 3,800 yards
Warm Up
200 Free
100 Pull
100 IM Dr
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
Warm Down
100 Choice
Warm Up
200 Free
100 Pull
100 IM Dr
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
Warm Down
100 Choice
Sunday, January 03, 2010
January 4, 2010 - New Year
This practice is for getting back into the water. It starts with 200s and ends with 50s. Below is the expert lane set. It is 4,000 yards.
Warm Up
200 Free
200 Pull
100 IM Drill
100 Kick
Main Set
6 x 200 Free (2:40 or 2:50) (aerobic)
4x150 Pull (with pull buoy or board) (:15 sec rest)
3x100 Free (1:15)
2x50 Easy Free
6x100 IM (1:35)
8x50 (1:05) swim 1st 15m under water
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
100 IM Drill
100 Kick
Main Set
6 x 200 Free (2:40 or 2:50) (aerobic)
4x150 Pull (with pull buoy or board) (:15 sec rest)
3x100 Free (1:15)
2x50 Easy Free
6x100 IM (1:35)
8x50 (1:05) swim 1st 15m under water
Warm Down
200 Choice
