gladorca's blog

Below is the practice for the expert lane, however, everyone is doing the same sprint set. The work in this set are the two sets of sprinting. There is lots of rest; so that you can work at a high effort. This practice is designed to raise your power and lift your aerobic capacity.

Warm Up
200 Free
3x100 Pull
100 Kick

More warm up
6x100 on 1:25

5 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. You don’t have to give times. You may swim 150s or 200s, but you must go last in the lane; however, I encourage you to push your capacity. NO TIMES will be recorded.

Easy set
6x100 pull on steady pace.

5 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. You don’t have to give times. You may swim 150s or 200s, but you must go last in the lane; however, I encourage you to push your capacity. NO TIMES will be recorded.

Warm Down
200 Choice

Tonight is a mixed night. Lane 6 asked for back. Lanes 4 and 5 have asked to be prepared for a 70.3 half ironman. So the workout varies by lane

Lane 6
Warm up
200 Free, 200 Pull, 200 Choice, 200 Kick
Main
8x50 back (25 kick, hard and far from wall, ez swim back)
8x50 drill (alternate 50 with fast spin for first 12 yards, and 50 touch opposite shoulder)
6x100 back on 1:35/1:40 descend 1-3 and 4-6 (the fast ones should have fast kick off wall)
2x100 easy
8x50 breast kick
4x50 breast drills (alt 2 kick per pull and 2 pulls per kick)
4x50 breast work pull out (with kick) and turns (low head… elvis)
6x100 Breast 1:40 desc 1-3,4-6
Warm Down 200 choice

Lanes 4 and 5 (getting ready for a tri)
Warm up
200 Free, 200 Pull, 200 Choice, 100 Kick
Main
4x50 free (25 kick/25 drill)
4x50 free (25 dril/25 swim)
1000
500 (lane 5 do twice)
250
100
50
4x100 free hard 5 sec rest
Warm Down 200 choice

Lane 3
Warm Up
200 Free, 200 Pull, 100 Choice, 100 Kick
Main
8x50 Kick down drill back IM order
8x50 Swim down/ drill back (IM Order)
6x00 IM (2:00) (descend 1-3, 4-6)
4x50 kick free on side
2x50 catch up
2x50 fist
2x50 low stroke count
3x100 free (1:50) descend 1-3
3x100 Pull (1:50)
Warm Down 100 Choice

Lane 2 (smilar to 3)
Warm Up
200 Free, 200 Pull, 100 Choice, 100 Kick
Main
4x50 Kick down drill back IM order
4x50 Swim down/ drill back (IM Order)
6x00 IM (descend 1-3, 4-6)
4x50 kick free on side
2x50 catch up
2x50 fist
2x50 finger tip drag
2x50 low stroke count
3x100 free (1:50) descend 1-3
3x100 Pull (1:50)
Warm Down 100 Choice

Lane 1
Warm Up
2x100 Free, 100 Pull, 100 Choice, 100 Kick
Main
2x50 kick on side (lower arm over head, top arm by side)
2x50 catch up
2x50 fist
2x50 fingertip drag
2x50 low stroke count
6x50 free
6x50 pull
2x50 free kick
2x50 breast kick
6x50 breast
2x50 back kick
4x50 back
Warm Down 100 choice

This practice is based around sets of 500. Below is the expert lane practice. Other lanes have less yardage.

Warm up (a little longer than usual)
200 Free
200 Pull
200 Choice
200 Kick

Drill
2x250 (50 kick, 100 dril, 100 free)

Main Set
500 Free
500 Pull
5x100 (50 Kick/50 choice)
5x100 Free (1:20/1:25)
Broken 500 (150,125,100,75,50)

Warm Down
200 Choice

This practice emphasizes distance for the open water and triathlete swimmers. Below is the expert lane sets.

Warm Up
200 Free
200 Pull
200 Choice

Main Set
6x50 Kick (:55)
500 Fr mod
5x100 pull (1:20/1:25) descend
400 fr mod
4x100 IM (1:30/1:35) descend
300 fr mod
3x100 pull (1:15/1:20)
200 fr mod
2x100 IM (1:25/1:30)
2x100 pull (1:10? to 1:20)

Warm Down
2x100 Choice

This evening's practice is freestyle and stroke. Below is the expert lane set. 4,000 total yards

Warm Up
200 Choice
2x100 Pull
100 Kick

Coached Drills
4x50 Dills wait for coach's instruction

Main Set
4x100 Fr Drill down/swim back
3x200 Free (2:40-2:50)
4x50 Kick
3x200 Pull (2:40-2:50)
3x100 choice drill down/swim back
4x100 Choice (1:35 or 1:40)
4x50 Kick
200,150, 100, 50 Choice

Warm Down
100 Choice