Sunday, March 27, 2011
March 30, 2011 - Choice, Kick, Pull, IM, Choice
This practice is a little of everything. The point is to have an aerobic day. Nothing too fast (or too slow).
Warm Up
6x100 Choice
Drills
8x50 Choice (drill down, swim back, work kick off the wall)
6x100 Choice descend 1-3, 4-6 (1:35/1:40)
8x50 Choice Kick
5x100 Pull (1:15/1:20)
5x100 IM (1:30/1:35)
8x50 choice descend 1-4, 5-8
Cool Down
2x100 Choice
Warm Up
6x100 Choice
Drills
8x50 Choice (drill down, swim back, work kick off the wall)
6x100 Choice descend 1-3, 4-6 (1:35/1:40)
8x50 Choice Kick
5x100 Pull (1:15/1:20)
5x100 IM (1:30/1:35)
8x50 choice descend 1-4, 5-8
Cool Down
2x100 Choice
March 28, 2011 - Distance and IM
This is a distance/IM set. Below is the expert lane practice.
Warm Up
600 Choice
Drills
6x50 Drill (1:00)
Main Set
100 Free (peppy)
200 Pull (steady)
300 Free (descend by 100s)
4x50 Kick
6x100 IM (descend)
4x50 Kick
400 Pull (steady)
300 Free (descend by 100)
200 Pull (steady)
100 Free (push)
Warm Down
200 Choice
Warm Up
600 Choice
Drills
6x50 Drill (1:00)
Main Set
100 Free (peppy)
200 Pull (steady)
300 Free (descend by 100s)
4x50 Kick
6x100 IM (descend)
4x50 Kick
400 Pull (steady)
300 Free (descend by 100)
200 Pull (steady)
100 Free (push)
Warm Down
200 Choice
Sunday, March 20, 2011
March 23, 2011 - Distance and Kicking
This nights set emphasizes distance and kicking. Below is the expert set.
Warm Up
200 Free
2x100 Choice
2x50 Kick
Drills
4x50 Free Drill
Main Set
1000 Free
4x50 kick (drop 5 secs every time)
500 Pull
4x50 kick (drop 5 secs every time)
4x100 IM
4x50 kick (drop 5 secs every time)
2x100 Free
4x50 Kick (drop 5 secs every time)
Warm Down
100 Choice
Warm Up
200 Free
2x100 Choice
2x50 Kick
Drills
4x50 Free Drill
Main Set
1000 Free
4x50 kick (drop 5 secs every time)
500 Pull
4x50 kick (drop 5 secs every time)
4x100 IM
4x50 kick (drop 5 secs every time)
2x100 Free
4x50 Kick (drop 5 secs every time)
Warm Down
100 Choice
March 21, 2011 - Distance Free and Sprints
Tonights set is distance free and some sprints. Below is the expert lane set.
Warm Up
200 Free
2x100 Choice
4x50 Kick
Drill
5x50 Free Drill
5x50 Fast Kick
Main Set
3x300 Free
4x200 Pull
5x100 Free
6x50 Alt Fast and Easy on 1:15
Warm Down
100 Choice
Warm Up
200 Free
2x100 Choice
4x50 Kick
Drill
5x50 Free Drill
5x50 Fast Kick
Main Set
3x300 Free
4x200 Pull
5x100 Free
6x50 Alt Fast and Easy on 1:15
Warm Down
100 Choice
Sunday, March 13, 2011
March 16, 2011 - Various
This is supposed to be a recovery week. So nothing should be too swum too hard. Below is the expert set.
Warm Up
200 Free
2x100 Choice
4x50 Kick
Drills
5x100 choice (50 drill, 50 swim)
Main Set
2x50 (1:00) Choice Peppy
6x100 Choice
4x50 (1:00) Choice last 2 Peppy
6x100 Pull
6x50 (1:00) Choice Last 2 Peppy
2x100 Choice
8x50 (1:00) Choice last 2 Peppy
Warm Down
200 Choice
Warm Up
200 Free
2x100 Choice
4x50 Kick
Drills
5x100 choice (50 drill, 50 swim)
Main Set
2x50 (1:00) Choice Peppy
6x100 Choice
4x50 (1:00) Choice last 2 Peppy
6x100 Pull
6x50 (1:00) Choice Last 2 Peppy
2x100 Choice
8x50 (1:00) Choice last 2 Peppy
Warm Down
200 Choice
March 14, 2011 - After Meet
This week is supposed to be a recovery week, I'm doing the shorter set. Karla is taking the distance set. Below is the expert lane set.
Warm Up
5x100 Choice
100 Kick
Main Set
Do next three lines twice, first time free second time non-free. Rest 10 to 20 secs
8x25 drill
4x50 (25 kick/25 swim)
2x100 swim
4 times [25 swim, 5 push ups, 25 swim]
4x100 Pull
4x75 IM no free
4x50 Free
4x25 kick
4 times [25 swim, 5 crunches or sit ups, 25 swim]
2x100 free rest :15
4x50 no breath down, easy back
Warm Down
100 Choice
Warm Up
5x100 Choice
100 Kick
Main Set
Do next three lines twice, first time free second time non-free. Rest 10 to 20 secs
8x25 drill
4x50 (25 kick/25 swim)
2x100 swim
4 times [25 swim, 5 push ups, 25 swim]
4x100 Pull
4x75 IM no free
4x50 Free
4x25 kick
4 times [25 swim, 5 crunches or sit ups, 25 swim]
2x100 free rest :15
4x50 no breath down, easy back
Warm Down
100 Choice
Sunday, March 06, 2011
March 9, 2011 - Meet Preparation
This night's emphasis is on sprinting with lots of rest. Below is the expert lane practice.
Warm Up
500 Free
100 Kick
More Warm Up
6x50 choice drill down/ swm back (1:00)
5x100 stroke (1:40)
Sprints
We are going to the deep end for swims off the blocks sprints with lots of rest.
Cool Down
4x100 Pull
4x100 stroke if time (1:40)
100 Choice
Warm Up
500 Free
100 Kick
More Warm Up
6x50 choice drill down/ swm back (1:00)
5x100 stroke (1:40)
Sprints
We are going to the deep end for swims off the blocks sprints with lots of rest.
Cool Down
4x100 Pull
4x100 stroke if time (1:40)
100 Choice
March 7, 2011 - Distance Alternative
This set is the alternative to meet preparation. Hopefully we'll have a cooler pool than on Sunday (when the pool was 90 degrees F). Below is the expert practice.
Warm Up
5x100 Choice
100 Kick
Main Set
3x300 (1st 50 kick/50 drill, 2nd 50 drill/ 50 swim, 3rd swim)
3x250 Pull
3x200 Choice
3x150 Free
3x100 IM
Warm Down
100 Choice
Warm Up
5x100 Choice
100 Kick
Main Set
3x300 (1st 50 kick/50 drill, 2nd 50 drill/ 50 swim, 3rd swim)
3x250 Pull
3x200 Choice
3x150 Free
3x100 IM
Warm Down
100 Choice
Tuesday, March 01, 2011
March 2, 2011 - Meet Preparation
This practice we'll be doing some meet preparation. Below is the expert set.
Warm UP
500 Free
100 Kick
Announcements
More warm up
6x50 Choice drill down/swim back (1:00)
Sprints
We are going to the deep end and will we will be swimming 4x50s off the blocks, your choice of stroke.
Stretch out
5x100 stroke (1:40)
6x50 kick down/swim back choice (1:05)
Sprints
We going to go too the deep end and will be sprinting 4x25s. Your choice of stroke. Dive off the block, swim 25, get out, walk around and do again. (You can start in the water if you want). Be sure to swim to the wall.
Stretch out
4x100 Pull
4x100 Stroke (1:40)
Warm Down
100 Choice
Warm UP
500 Free
100 Kick
Announcements
More warm up
6x50 Choice drill down/swim back (1:00)
Sprints
We are going to the deep end and will we will be swimming 4x50s off the blocks, your choice of stroke.
Stretch out
5x100 stroke (1:40)
6x50 kick down/swim back choice (1:05)
Sprints
We going to go too the deep end and will be sprinting 4x25s. Your choice of stroke. Dive off the block, swim 25, get out, walk around and do again. (You can start in the water if you want). Be sure to swim to the wall.
Stretch out
4x100 Pull
4x100 Stroke (1:40)
Warm Down
100 Choice
February 28, 2011 - Distance Alternative
This night we have two pools; so this set will be a distance alternative. The main set is a 30 minute swim of 100s. Below is the expert lane set.
Warm Up
200 Choice
2x50 catch-up drill
2x50 1 arm
Announcements
More Warm Up
2x50 DPS
2x50 2 breaths per 50
200 free
200 kick
Main Set
30 minute swim (intense aerobic swim for 30 minutes)
100s on 1:15 (24 100s) or 1:20 (22 100s)
Cool Off
100 Ez
2x (100 choice, 50 kick, 100 choice)
Warm Down
200 Choice
Warm Up
200 Choice
2x50 catch-up drill
2x50 1 arm
Announcements
More Warm Up
2x50 DPS
2x50 2 breaths per 50
200 free
200 kick
Main Set
30 minute swim (intense aerobic swim for 30 minutes)
100s on 1:15 (24 100s) or 1:20 (22 100s)
Cool Off
100 Ez
2x (100 choice, 50 kick, 100 choice)
Warm Down
200 Choice
