Thursday, February 24, 2011
February 25, 2011 - Free, IM, Kick, Sprint
Tonight's practice has a little of everything. Below is the set for the expert lane.
Warm Up
200 Free
3x100 Pull
100 Kick
Drills
4x50 drill wait for coach
Main Set
6 x 100 Free, breath control first 3
2x100 Kick
100 Sprint Free
6 x 100 Pull, steady pace
2x100 Kick
100 Sprint Free
6 x 100 Choice (not free, could be IM)
2 x 100 Kick
100 Sprint Choice
Warm Down
200 Choice
Warm Up
200 Free
3x100 Pull
100 Kick
Drills
4x50 drill wait for coach
Main Set
6 x 100 Free, breath control first 3
2x100 Kick
100 Sprint Free
6 x 100 Pull, steady pace
2x100 Kick
100 Sprint Free
6 x 100 Choice (not free, could be IM)
2 x 100 Kick
100 Sprint Choice
Warm Down
200 Choice
February 24, 2011 - Sprints
This practice is the default set for Thursday; however, since it is a light night, the practice can be customized to the swimmers goals.
Warm Up
300 Choice
200 Kick
Drill
4x50 drill wait for coach
Continue warm up 10 x 50, odds 25 kick no board, 25 ez, evens 25 drill, 25 ez
1st Main set
8x50 pace (+2) on :50
100 EZ
6x50 pace on :50
100 EZ
4x50 pace
(-2) on :50
100 EZ
Recovery
500 Pull
2nd Main Set
4 x (50 fast on :45 + 25 EZ on 1:00)
100 EZ
4 x(25 fast on :25 + 25 Ez on 1:00)
Warm Down
200 Choice
Warm Up
300 Choice
200 Kick
Drill
4x50 drill wait for coach
Continue warm up 10 x 50, odds 25 kick no board, 25 ez, evens 25 drill, 25 ez
1st Main set
8x50 pace (+2) on :50
100 EZ
6x50 pace on :50
100 EZ
4x50 pace
(-2) on :50
100 EZ
Recovery
500 Pull
2nd Main Set
4 x (50 fast on :45 + 25 EZ on 1:00)
100 EZ
4 x(25 fast on :25 + 25 Ez on 1:00)
Warm Down
200 Choice
Sunday, February 20, 2011
Lake Washington Masters Meet Juanita 2/20/11 Meet Results
Here are meet results from 2/20/11. Lake Washington Masters Meet
Leo E
200 SCY Back 2:28.22
100 SCY Breast 1:15.73
200 SCY Breast 2:44.45
Matt M
50 SCY Free 29.73
50 SCY Breast 40.07
100 SCY Breast 1:28.07
Paul I
100 SCY Breast 1:27.11
200 SCY Breast 3:14.10
50 SCY Fly 34.48
500 SCY Free 7:41.11
Ryan R
50 SCY Fly 28.42
100 SCY Fly 1:05.97
200 SCY Fly 2:40.51
100 SCY Free 56.89
500 SCY Free 6:00.74
Leo E
200 SCY Back 2:28.22
100 SCY Breast 1:15.73
200 SCY Breast 2:44.45
Matt M
50 SCY Free 29.73
50 SCY Breast 40.07
100 SCY Breast 1:28.07
Paul I
100 SCY Breast 1:27.11
200 SCY Breast 3:14.10
50 SCY Fly 34.48
500 SCY Free 7:41.11
Ryan R
50 SCY Fly 28.42
100 SCY Fly 1:05.97
200 SCY Fly 2:40.51
100 SCY Free 56.89
500 SCY Free 6:00.74
February 23, 2011 - starts, stroke and pull
This week's emphasis is on race specific anaerobic (speed work) and endurance slightly above distance pace. Below is the expert lane practice.
Warm Up
200 Free
3x100 Pull
100 Kick
Main Set
6 x 100 free on 1:25
We going to go too the deep end and will be swimming 4 50s relay style. Your choice of stroke. One person swims at a time. The next person either dives off the blocks or dives off the pool edge or starts in the water.
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
We going to go too the deep end and will be swimming 4 50s – 5 seconds apart. Your choice of stroke. Each person 5 seconds apart. The next person either dives off the blocks or dives off the pool edge or starts in the water.
4x100 pull (1:30)
If there is time do the following, if not then go to warm down.
8x50 Stroke (desc 1-4/5-8) (:50)
Warm Down
200 Choice
Warm Up
200 Free
3x100 Pull
100 Kick
Main Set
6 x 100 free on 1:25
We going to go too the deep end and will be swimming 4 50s relay style. Your choice of stroke. One person swims at a time. The next person either dives off the blocks or dives off the pool edge or starts in the water.
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
We going to go too the deep end and will be swimming 4 50s – 5 seconds apart. Your choice of stroke. Each person 5 seconds apart. The next person either dives off the blocks or dives off the pool edge or starts in the water.
4x100 pull (1:30)
If there is time do the following, if not then go to warm down.
8x50 Stroke (desc 1-4/5-8) (:50)
Warm Down
200 Choice
February 21, 2011
This set is the distance alternative, since Orca has two pools.
Warm Up
200 Free
200 Choice
200 Kick
Announcements
Drills
4x50 1-arm drill down and catchup drill back
4x50 drill where you swim free, be sure to streamline off wall and be sure to look at bottom of the pool
Main Set
1000 Free
500 Pull
400 IM
300 Free
200 IM
100 Free
Warm Down
200 Choice
Warm Up
200 Free
200 Choice
200 Kick
Announcements
Drills
4x50 1-arm drill down and catchup drill back
4x50 drill where you swim free, be sure to streamline off wall and be sure to look at bottom of the pool
Main Set
1000 Free
500 Pull
400 IM
300 Free
200 IM
100 Free
Warm Down
200 Choice
Saturday, February 12, 2011
February 16, 2011 - Sprint/ IM Anaerobic
This week's emphasis is on Sprint/IM Anerobic. (I'm not sure of the timing so if you get done early, ask for more.) Below is the expert lane set.
Warm Up
300 Free
3x100 Choice
Continued Warm Up
6x100 Free on 1:30
Main Sets
4 times: (100 IM Fast, 50 Easy, 50 kick, rest 1:00)
6x100 Pull just above dist pace rest :15
4 times: 50 choice fast on 2 min
Stanford 75s which are 5x75 free (on 1st 75 middle 25 take 5 breaths, on 2nd 75 middle 25 take 4 breaths, on 3rd take 3, on 4th take 2, on 5th take 1) 10 to 15 secs rest between 75s. Novice/Rookie lanes start at 6 to 8 breaths
Warm Down
100 Choice
Warm Up
300 Free
3x100 Choice
Continued Warm Up
6x100 Free on 1:30
Main Sets
4 times: (100 IM Fast, 50 Easy, 50 kick, rest 1:00)
6x100 Pull just above dist pace rest :15
4 times: 50 choice fast on 2 min
Stanford 75s which are 5x75 free (on 1st 75 middle 25 take 5 breaths, on 2nd 75 middle 25 take 4 breaths, on 3rd take 3, on 4th take 2, on 5th take 1) 10 to 15 secs rest between 75s. Novice/Rookie lanes start at 6 to 8 breaths
Warm Down
100 Choice
February 14, 2011 - Distance Alternative
This set will be the distance set in the West (shallow) pool. Below is the expert set.
Warm Up
500 Choice
Main Set
500 by repeating (25 kick, 25 right arm, 25 left arm, 25 free)
400 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
Warm Up
500 Choice
Main Set
500 by repeating (25 kick, 25 right arm, 25 left arm, 25 free)
400 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
Sunday, February 06, 2011
February 9, 2011 Stroke Specific
This week is stroke specific with some anerobic work. Below is the expert lane set.
Warm Up
300 Free
3x100 Choice
Warm Up continued
6x100 Free on 1:25/1:30
Vertical Kicking in the deep end
4 times the following:
2x50 stroke drill (:50)
100 stroke fast
5x100 recovery pull on 1:30
4 times the following:
2x50 free easy (:45/:50)
100 stroke fast
Warm Down
200 Choice
Warm Up
300 Free
3x100 Choice
Warm Up continued
6x100 Free on 1:25/1:30
Vertical Kicking in the deep end
4 times the following:
2x50 stroke drill (:50)
100 stroke fast
5x100 recovery pull on 1:30
4 times the following:
2x50 free easy (:45/:50)
100 stroke fast
Warm Down
200 Choice
February 7, 2011 - Distance set in West Pool
We have two pools on Mondays and in the West (shallow) pool, we'll be swimming a distance set. Below is the practice for the expert lane. Karla will be doing something different in the East (deep) pool.
Warm Up
300 Free
3x100 Choice
Drills
4x100 (50 kick, 50 free)
4x100 (50 catchup, 50 free)
Main Set
400 Free
400 Pull
2x200 Free
2x200 IM/Stroke
4x100 Pull (1:15/1:25)
4x100 IM
Warm Down
200 Choice
Warm Up
300 Free
3x100 Choice
Drills
4x100 (50 kick, 50 free)
4x100 (50 catchup, 50 free)
Main Set
400 Free
400 Pull
2x200 Free
2x200 IM/Stroke
4x100 Pull (1:15/1:25)
4x100 IM
Warm Down
200 Choice
Saturday, February 05, 2011
Olympia 2/5/11 Meet Results
Here are the results from the Olympia Meet held on 2/5/11
Men's 200 SCY Medley Relay 2:09.70 (Matt T., Paul I., Ryan R., Mike T.)
Matt T
50 SCY Free 26.04
100 SCY Free 59.45
50 SCY Back 30.84
Mike T
50 SCY Free 30.89
100 SCY Free 1:10.32
50 SCY Fly 37.15
50 SCY Back 30.84
Paul I
1650 SCY Free 25:46.61 (1:34 pace)
50 SCY Breast 39.85
100 SCY Breast 1:32.01
200 SCY Breast 3:16.31
Ryan R
1650 SCY Free 20:48.33 (1:16 pace)
50 SCY Fly 27.82
100 SCY Fly 1:04.34
200 SCY Fly 2:54.92
Men's 200 SCY Medley Relay 2:09.70 (Matt T., Paul I., Ryan R., Mike T.)
Matt T
50 SCY Free 26.04
100 SCY Free 59.45
50 SCY Back 30.84
Mike T
50 SCY Free 30.89
100 SCY Free 1:10.32
50 SCY Fly 37.15
50 SCY Back 30.84
Paul I
1650 SCY Free 25:46.61 (1:34 pace)
50 SCY Breast 39.85
100 SCY Breast 1:32.01
200 SCY Breast 3:16.31
Ryan R
1650 SCY Free 20:48.33 (1:16 pace)
50 SCY Fly 27.82
100 SCY Fly 1:04.34
200 SCY Fly 2:54.92
Anacortes 1/23/11 Meet Results
Here are the meet results form the Anacortes 1/23/11 Short Course Meters Meet
Mens SC M Freestyle Relay - 2:01.52 Ryan R, Brian W, Paul I, Joshua J
Mens SC M Medley Relay - 2:27.93 Paul I, Brian W, Ryan R, Joshua J
Brian W
50 SC M Free - 30.61
100 SC M Free - 1:11.92
50 SC M Breast - 39.06
100 SC M Breast - 1:30.92
200 SC M Breast - 3:20.72
Joshua J
50 SC M Free - 28.15
100 SC M Free - 1:03.31
50 SC M Fly - 34.22
Paul I
50 SC M Breast - 46.19
100 SC M Breast - 1:38.48
200 SC M Breast - 3:45.93
200 SC M IM - 3:28.87
Ryan R
50 SC M Fly - 30.18
100 SC M Fly - 1:14.30
100 SC M Free - 1:04.11
200 SC M Free - 2:27.83
400 SC M Free - 5:18.49
Mens SC M Freestyle Relay - 2:01.52 Ryan R, Brian W, Paul I, Joshua J
Mens SC M Medley Relay - 2:27.93 Paul I, Brian W, Ryan R, Joshua J
Brian W
50 SC M Free - 30.61
100 SC M Free - 1:11.92
50 SC M Breast - 39.06
100 SC M Breast - 1:30.92
200 SC M Breast - 3:20.72
Joshua J
50 SC M Free - 28.15
100 SC M Free - 1:03.31
50 SC M Fly - 34.22
Paul I
50 SC M Breast - 46.19
100 SC M Breast - 1:38.48
200 SC M Breast - 3:45.93
200 SC M IM - 3:28.87
Ryan R
50 SC M Fly - 30.18
100 SC M Fly - 1:14.30
100 SC M Free - 1:04.11
200 SC M Free - 2:27.83
400 SC M Free - 5:18.49
