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

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

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

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.

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