Tuesday, August 31, 2010

 

Sept 1, 2010 - All Strokes

This evening I'm substituting for Kat. Tonight will feature all strokes. Below is the expert lane set.

Warm Up (about 15 min)
200 Free
200 Pull
200 Choice
200 Kick

Main
3x50 Kick

In the sets below, do drill on the first of each set, except pull and IM
4x100 breast
4x150 back
6x100 free (descend 1-3, 4-6)
4x150 pull (descend 1-4)
3x100 IM
3x50 choice

Warm Down
100 Choice

# posted by gladorca's blog @ 8:59 PM 0 comments

Sunday, August 22, 2010

 

Aug 23, 2010 - Choice of Short distance or Long Distance

Today the lanes have a choice of short distance or long distance. Everyone will do the same warm up and then the lane gets to choose. Below is the set for the expert lane.

Warm Up
200 Choice
200 Free
4x50 Kick

Below is practice for the "short distance"
6x75 Rotate IM order (Fly, Back, Breast), (Back, Breast, Free), (Breast, Free, Fly), etc.
7x100 (50 Choice, 50 ez)
6x125 Free (50 fast, 50 ez, 25 fast)
4x150 pull
2x200 IM
8x25 (alt, no breath, ez)
100 Warm Down

Below is the practice for the "long distance"
100, 200, 300, 400, 500, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall)
100 Ez kick
4x50 Choice alt fast, ez
4 x 100 Choice
200 Warm Down

# posted by gladorca's blog @ 12:11 PM 0 comments
 

Aug 22, 2010 - Free, IM, Stroke

I am substituting again for Heather. Below is the expert lane set.

Warm Up
6x100 Choice

Drill
5x150 (50 kick, 50 drill, 50 free)

Pull Set
6x100 Pull

Kick Set
4x50 kick

Drill Set
5x150 (50 choice drill, 50 choice, 50 free)

IM set
4x100 IM

50's set
6x50 Non-free

Warm Down
200 Choice

# posted by gladorca's blog @ 12:08 PM 0 comments
 

Aug 20, 2010 - IM, Pull, Choice

I substituted for Heather on Friday. The following is the practice for the expert lane.

Warm Up
200 Choice
2x100 Free
2x50 Kick

Drill
Four times the following in reverse IM order (first time through free, second time through breast, third time through back, last time through fly)
4x25 drill
100 swim

IM Set
5x100 peppy IM with 30 seconds rest

Kick Set
8x50 Choice kick alternating fast and easy

Pull Set
6x100 Pull

50's Choice
10x50 Choice alternate sprint and easy recovery

Warm Down
200 Choice

# posted by gladorca's blog @ 12:05 PM 0 comments
 

Aug 16, 2010 - Free and Pull

This practice emphasizes free. Below is the expert lane set. The total yardage is 3,500 including warm up and cool down.

Warm up
200 Choice
2x100 Pull
100 Free
100 Kick

Drill
Do the following three times:
4x25 finger tip drag
100 free (fast/easy by 25)

Kick Set
150, 100, 50 Kick

Do the following three times:
50 free easy
100 free moderate
50 free fast

Drill set
4x50 (25 spear drill, 25 free

Do the following three times:
100 Pull
2x50 Pull

Choice
4x100 Choice rest :15 seconds
100 Choice super fast

Warm Down
100 Choice

# posted by gladorca's blog @ 12:00 PM 0 comments

Sunday, August 08, 2010

 

Aug 9, 2010 - Broken 1650 and sprint work

This practice has a broken 1650 followed by some sprint work. Below is the expert lane set

Warm Up
200 Free
3x100 Choice

Drills
4x50 wait for coaches instruction

More warm up
5x100 (50 kick, 50 swim)

Main Set
275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25
3 times [100 Choice moderate, 50 Choice FAST, 50 easy]

Warm Down
150 Choice

# posted by gladorca's blog @ 2:46 PM 0 comments

Sunday, August 01, 2010

 

Aug 2, 2010 Moderate distance

This practice mostly works on moderate distance, mostly free. Below is the expert set

Warm up
200 Choice
2x100 Free
2x50 Kick

Drills
8x75 pull breathing 3, 5, 7 by 25
4x [50 kick, 50 drill, 50 free]

Main Set
3x200 Pull Steady
5x100 IM (1:30-1:35)
2 times
[2x50 kick, 2x100 Free]
4x50 Choice alternate 50 easy, 50 fast

Warm Down
200 Choice

# posted by gladorca's blog @ 2:28 PM 0 comments

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