Sunday, September 26, 2010

 

Sept 29, 2010 - Free and Stroke

This night's set is free and stroke. Below is the expert lane practice.

Warm Up
3x100 Free
100 IM
100 Kick

Drills
4x50 drill wait for coach

Main Set (20 sec rest for all)
2X150 Pull
3X100 Fr
4X75 Fr
6x50 Fr
8X25 Fr (desc 1-4, 5-8)
2X150 IM No Fly
3X100 IM
4X75 One each stroke
6x50 Choice
8X25 IM order

Warm Down
200 Choice

 

Sept 27, 2010 - Distance

This night's practice emphasizes free and pull. Below is the expert lane set.

Warm Up
200 Free
200 Kick
200 Pull

Drill
5x50 (12 kicks per stroke down, free back)
5x50 (zipper drill down, finger tip drag back)
4x50 Kick

Main Set
5x200 (Pull) (2:35/2:40)
5x150 (odds IM no free, evens free
5x100 Free descend (1:20)
5x50 Choice on Minute descend

Warm Down
200 Choice

Wednesday, September 22, 2010

 

Sept 22, 2010 - Pull Free Choice

This evening's practice has a little of everything. Below is the expert lane set.

Warm Up
200 Free
3x100 Choice
100 Kick

Drills
4x50 Wait for coach

Main Set
4x150 Pull
4x50 Kick Free
6 x 100 Free on 1:50 descend 1-3, 4-6
100 Ez
6 x 100 [50 kick, 25 drill, 25 swim] choice
6 x 100 choice on 2 minutes descend 1-3, 4-6

Warm down
200 Choice

Monday, September 20, 2010

 

Sept 20, 2010 - Various

This practice is a mix of things at shorter distances. Below is the expert lane set:

Warm Up
200 Free
200 Pull
100 Kick

Drill
5x50 Free (your choice of drill)
5x50 flutter kick (1:00)

Main
5x100 Pull (1:15/1:20)
5x50 Ch Drill
5x100 Ch (1:40)
5x50 Choice kick
5x100 IM (1:35)
10x50 Ch alt sprint, ez (1:00)

Warm Down
200 Choice

 

Sept 19, 2010 - Distance

I substituted for Heather. This practice is distance aerobic. Below is the expert lane set:

Warm up
200 Choice
100 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
4x50 Choice alt fast, ez
4 x 100 Choice

Warm Down
100 Choice

 

Sept 17, 2010 Sprint Workout

This practice I substituted for Heather. Below is the expert lane set:

Warm Up
200 Free
200 Choice
100 Kick

Drills
8x25 free (1,2,3,4,5,6,7&8 str b4 1st breath)

Main Set
8x50 Pull (desc 1-4, 5-8)
8x50 Kick IM order

Do the Following Twice
8x25 Fast (:10 sec rst)
100 easy
4x50 Fast (:15 sec rst)
100 Easy
2x100 Fast (:30 sec rst)
2x100 Easy

Warm Down
100 Choice

 

Sept 13, 2010 Various Strokes

Below is the expert lane set:

Warm up
200 Free
200 Choice
100 Kick

Drills
3x50 back streamline
5x100 back (25 drill, 75 perfect swim) 15 sec rest

Main Set
6x100 Pull (descend 1-3, 4-6) 1:15/1:25
4x100 fast back with 30 sec rest
3x50 Kick
5x100 IM 1:30/1:40
5x100 Pull steady but not fast

Warm Down
100 Choice

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