Sunday, January 30, 2011

 

February 2, 2011 - Free, Pull, IM, Choice

This week's plan calls for free/stroke, distance aerobic. So this practice has some free, some pull, some IM and a little choice. Below is the expert lane set.

Warm Up
200 Free
200 Pull
200 Kick

Main Set
4x200 Free no pulling (2:45)
2x50 Fist Free
3x200 Pull (2:40)
4x50 IM order (1:00)
2x200 Free no pulling (2:35)
6x50 kick
200 Choice
8x50 no breathing down, easy back

Warm Down
200 Choice

 

January 31, 2011 - Distance Aerobic

The schedule for this week calls for (stroke/free distance aerobic). This day the pool is split. Karla will be doing some shorter stuff while I'll be taking the shallow (West) pool and having a distance set (the broken mile) while I time a swimmer for the hour postal. Below is the set for the expert lane.

Warm Up
200 Free
200 Choice
100 Kick

Main Set
3x100 (50 drill, 50 swim) rest 20 sec
4x50 kick
4x100 Choice (1:40)
50 easy
broken mile 275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25
50 easy
4x100 Choice (1:40)

Warm Down
150 Choice

Sunday, January 23, 2011

 

January 26, 2011 - Free with some Sprint work

This week involves some free sprinting with limited rest. This is meant to raise your heart rate. There will be a fairly long warm up with 2 high intensity sets separated by some moderate swimming. The final set is moderate choice to bring down your heart rate. The high intensity sets should leave you breathing hard each time you stop at the wall. Otherwise you probably aren't pushing hard enough and getting your heart rate up. Below is the expert set.

Warm Up
200 Free
3x100 Pull
100 Kick

Main Set
- moderate 6x100 free rest :15
- 4x50 kick
- 100s free FAST with 30 sec rest. This should be at a challenging pace. Your breath should be heavy at the end of each 100. Idea is to get your heart rate up.
- 6 x 100 Pull or swim choice, steady pace
- 100s free FAST with 30 sec rest. This should be at a challenging pace. Your breath should be heavy at the end of each 100. Idea is to get your heart rate up.
- 6x100 Easy Choice

Warm Down
100 Choice

 

January 24, 2011 - Distance swim in alternate pool

Tonight Karla is taking the East Pool (the main deep pool) and I'm talking the West Pool (the shallow pool). In the shallow pool we will be doing 2 things. I'll be doing the hour postal for those who want to swim that. In addition, I'll be gvinig a long aerobic set, and I'm doing that because all of my attention will be given to the postal swim. Below is the aerobic set for the expert lane. Sprinters... don't worry, you can stay in the East Pool with Karla.

Warm Up
600 Free

Main Set
550 Pull
500 IM
450 Free
400 Pull
350 Free
300 IM
250 Free
200 Pull
150 Free
100 IM
50 Free

Warm Down
100 Choice

Sunday, January 16, 2011

 

January 19, 2011 - Aerobic day, mostly free

This is a recovery week of EN1-EN2 (endurance 1 and 2). The main set consists mostly of 200s done at an aerobic pace. Below is the expert lane set.

WarmUP
200 Free
200 Pull
3x100 Choice
100 Kick

Drills
6x50 free drill (your chocie)
6x50 kick (1:00)
5x100 Free (2:35-2:45)
4x100 IM (1:35)
5x200 Pull (2:30-2:45)

Warm Down
200 Choice

 

January 17, 2011

This week is a recovery week. Since we have two pools, Karla is doing a regular practice set and I'm doing a fun ("aka different") swim. Come to practice and have fun.

Sunday, January 09, 2011

 

January 12, 2011 - Speed and Mid Distance EN3/SP2

This practice is meant to work on speed. EN3 means 1 to 2 seconds faster than threshold. SP2 means as fast as possible, less yardage with more rest. Where it says rest 1:00, that means 1:00. Below is the expert lane.

Warm Up
200 Choice
4x100 alt swim/kick/drill/swim by 100

Announcements

Main Set
3x25 kicks odds build, evens fast
4x25 build to fast last half think speed
4x50 fast in and out of turns
4x25 1st half of 25 fast, 2nd half ez
4x50 descend to fast
3x150 (2 fast, 1 easy) rest 1:00
4x150 Pull (2 fast, 1 mod, 1 easy) rest 1:00
4x150 Choice (2 fast, 1 mod, 1 easy) rest 1:00

Warm Down
200 Choice

 

January 10, 2011 - Freestyle Work Anaerobic EN3/Sp2

This practice is meant to work on sprinting. EN3 means 1 to 2 seconds faster than threshold. SP2 means as fast as possible, less yardage with more rest. There will be a relatively long warmup. Below is the expert lane, but all lanes will do the same.

Warm Up
800 Choice

Drills
4x50 drills wait for coach

Main Set
6x100 Free on 1:25

Sprint Set
1-50 as practice for what is coming next. WAIT for coach's instructions.

10 50s on 2 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 100s or 150s on 2:00, but you must go last in the lane and NO TIMES will be recorded.

6x100 Pull or swim choice, steady pace.

Choice
200 Warm Down

Monday, January 03, 2011

 

January 5, 2011 - Main Stroke EN1

This week is work on your major stroke working at an Aerobic level. Below is the expert lane set.

Warm Up
200 Free
2x100 Choice
4x50 Kick

Main Set
5x100 choice (50 drill, 50 swim)
2x50 choice - peppy on 1:00
6x100 choice
4x50 choice - last 2 are peppy on 1:00
6x100 pull
6x50 choice - last 2 are peppy on 1:00
2x100 choice
8x50 choice - last 2 are peppy on 1:00

Warm Down
200 Choice

 

January 3, 2011 - Main Stroke work EN1

This week is the first week of January and involves major stroke work. Below is the set for the expert lane.

Warm Up
200 Free every 3rd length fist drill
200 Choice
100 Kick

Main Set
6x125 On the odds kick or drill the first 50, then 75 free. On the evens first 50 is drill, then 75 free

The next set are your choice and should be your major stroke
8 times the following:
25 kick
50 dill
75 build
100 peppy

10x25 Odds no breath, evens swim

Warm Down
100 Choice

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