Sunday, April 24, 2011

 

April 27, 2011 - Stroke work

This set is meant to work on the stroke of your choice. Below is the expert lane practice.

Warm Up
200 Free
2x100 Choice
4x50 Kick

Main Set
8x25 evens alternate free and back, odds alternate fly and breast
8x75 IM rotation

4 times the following:
3x100 stroke
100 kick
150 free pull

Warm Down
100 Choice

# posted by gladorca's blog @ 7:15 PM 0 comments
 

April 25, 2011 - Alternative Distance

This is the alternative distance set. Below is the expert practice

Warm Up
6x100 Alternate Swim, Kick, and Pull

Drills
8x50 drill down/kick back

Main Set
600
500
100 fast
400
2x100 fast (1:15)
300
3x100 fast (1;20)
200 free
4x100 fast (1:20)

Warm down
200 Choice

# posted by gladorca's blog @ 7:13 PM 0 comments

Sunday, April 17, 2011

 

April 20, 2011 - Marty Pyramid

This set is named after a former Orca who introduced it to me.

Warm Up
200 Choice
200 Free
200 Pull
100 Drills

Main Set

Do twice (1st time free 2nd time Pull)
50 :45
100 1:15 fast
50 :45
100 1:30
200 2:45 fast
100 1:30
50 :45
100 1:15 fast
50 :45

Kick Set
10 x 50 Kick 1:00

Choice Set
50 1:00
100 1:35 fast
50 1:00
100 1:45
200 3:00 fast
100 1:45
50 1:00
100 1:35 fast
50 1:00

Warm Down
100 Choice

# posted by gladorca's blog @ 8:20 PM 0 comments
 

April 18, 2011 - Aerobic Endurance

Below is the expert lane set. This evening the alternative set is Aerobic Endurance. There is lots of yardage in this set.

Warm Up
3x100 Choice
3x100 Pull
50 Kick

Drills
3x100 (drill, swim by 50)

Main Set
5x100 Choice
100 Kick
4x200 Free
100 Kick
3x300 Pull
100 Kick
2x400 Free

Warm Down
100 Choice

# posted by gladorca's blog @ 8:18 PM 0 comments

Monday, April 11, 2011

 

April 13, 2011 - Choice Aerobic

This week's practice is based around choice aerobic. Below is the expert lane set.

Warm Up
400 Free
100 Kick

Drills
4x50 drills - coach's choice

Main Set
200, 150, 100, 50 Go on 4th in
3x150 Free (1st 50 of 150 is drill)
5x100 Choice on 2:00
5x50 kick
4x100 Choice (1st 50 of 100 is drill)
6x50 Kick
6x50 Choice on 1:10

Warm Down
100 Choice

# posted by gladorca's blog @ 7:11 AM 0 comments
 

April 11, 2011 - Alternative Distance Set

This practice is an alternative distance set. Below is the practice for the expert lane.

Warm Up
200 Free
100 Pull
100 choice
100 Kick

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

Warm Down
2x100 Choice

# posted by gladorca's blog @ 7:09 AM 0 comments

Sunday, April 03, 2011

 

April 6, 2011 - IM, Pull

This week's emphasis is on IM and aerobic sets. Below is the practice for the expert lane.

Warm Up
200 Free
200 Free Drill
200 Kick

Main Set
100 free
50 kick
100 back
50 kick
100 breast
50 kick
100 IM


Do 5 times (once back, once breast, the rest free or fly)
50 build rest :10
100 moderate rest :15
50 fast
100 EZ

7x100 Pull descend 1-4 first four last 3 push (on 1:15/1:25)

Warm Down
200 Choice

# posted by gladorca's blog @ 7:44 PM 0 comments
 

April 4, 2011 - Distance IM

This is the alternative distance IM set for the night. Below is the expert lane set.

Warm Up
500 Choice

Main Set
500 by repeating (25 kick, 25 right arm, 25 left arm, 25 free)
500 fast
400 by repeating 25 catchup, 75 free
3x300 Free or Pull on 4:15 or 4:30
4x200 IM 3:10
5x100 Free desc 1:20

Warm Down
200 Choice

# posted by gladorca's blog @ 7:40 PM 0 comments

Friday, April 01, 2011

 

April 1, 2010 - Choice

Ok, so I'm going to be on deck most Fridays. This week is aerobic stroke. Below is the set for the expert lane.

Warm Up
600 Choice

Main Set
4x100 Free (more warm up for those who delayed getting into the pool)

Do all of the following 3 times:
4x50 choice (medium pace, aerobic pace)
4x50 choice kick
3x100 choice swim (1st one easy, 2nd one medium, 3rd one fast)
100 easy free

Warm Down
200 Choice

# posted by gladorca's blog @ 6:18 PM 0 comments

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