Monday, May 30, 2011

 

June 1 - Aerobic Free

This weeks emphasis is aerobic free. Below is the expert set

Warm Up
200 Free
200 Kick
200 Pull

Drills
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

# posted by gladorca's blog @ 5:48 AM 0 comments
 

May 30, 2011 - Distance Alternative

As usually, I'm providing a distance alternative since we have two pools. Below is the expert set.

Warm Up
200 Pull
200 Free
200 Kick

Drills
6x50 Drill
3x100 Kick

Main Set
3x200 (50 drill and 150 swim)
3x300 (1st moderate, 2nd build, 3rd push)
3x400 Pull (1st ez, 2nd mod, 3rd push)

Warm Down
4x50 Choice

# posted by gladorca's blog @ 5:46 AM 0 comments

Sunday, May 22, 2011

 

May 25, 2011 - 50s Challenge

Ok I've changed my mind. We'll be doing something I haven't had you do in a while. The main set will be 50's sprints on 2 minutes.

Warm Up
800 choice

Drill
4x50 drill (wait for coach's instructions)

More warm up
6x100 free

10 50s on 2 minutes

Cool down
6x100 pull or swim choice at steady pace.

Warm Down
200 Choice

# posted by gladorca's blog @ 8:14 PM 0 comments
 

May 23, 2011 - Distance alternative

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

Warm Up
200 Choice
3x100 Free
2x50 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
4 x 100 Choice

Warm Down
200 Choice

# posted by gladorca's blog @ 8:12 PM 0 comments

Sunday, May 15, 2011

 

May 18, 2011 - Aerobic IM

This week the plan called for aerobic IM swimming. Below is the practice for the expert lane.

Warm up
600 Choice

Drills
6x50 Drill on 1:00

Main Set
100 Free (peppy)
200 Pull (steady)
300 Free (descend by 100s)
4x50 Kick
6x100 IM (descend)
4x50 Kick
4x100 Pull (steady)
4x75 IM rotation
200 Pull (steady)
100 Free (push)

Warm Down
200 Choice

# posted by gladorca's blog @ 2:47 PM 0 comments
 

May 16, 2011 - Reverse Pyramid

This is the alternative distance practice for those more interested in long distance/open water swimming. The effort should be steady and constant. It can be a challenge in the second half as distances get longer.

Warm Up
200 Free
200 Pull
200 Kick

Main Set
500 free (50 drill, 50 swim)
400 back (50 drill, 50 swim)
300 breast (50 drill, 50 swim)
200 fly (drill down, swim back)
100 IM
100 Kick
200 Free
300 Kick
400 Pull
500 Free (broken every 100 for 5 to 10 secs)

Warm Down
200 Choice

# posted by gladorca's blog @ 2:44 PM 0 comments

Monday, May 09, 2011

 

May 11, 2011 - Free, IM, Pull, Choice

This practice is a little of everything. Below is the expert lane set.

Warm Up
5x100 Choice

Wait for coach
4x50 drill

Main Set
5x100 Free (continued warm up)
4x50 kick
4x50 drill IM order
5x100 IM descend
4x50 kick IM order
4x50 free no breathing from flags to wall
5x100 Fast pull on :30 sec rest
100 easy
6x50 choice descend 1-3 and 4-6 on 1:15

Warm Down
200 Choice

# posted by gladorca's blog @ 6:05 PM 0 comments
 

May 9, 2011 - Distance Alternative

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

Warm Up
200 Free
200 Pull
200 Kick

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

Warm Down
100 Choice

# posted by gladorca's blog @ 6:03 PM 0 comments

Sunday, May 01, 2011

 

Theme of 52

Tonights number is brought by the number 52. A very good number. It is also a birthday number. Below is the expert lane.

Warm Up
200 Free
200 Pull
200 Kick

Main Set
52 x 50
1-8 Free drill
9-16 Free Pull :05 to :10 sec rest)
17-24 kick
25-32 Free (:05 to :10 sec rest)
33-40 Choice
41-48 Free Pull (:05 to :10 rest)
49-50 Choice alt fast and easy

Warm Down
300 Choice

# posted by gladorca's blog @ 8:24 PM 0 comments
 

May 2, 2011 - Free (500 based)

This week's emphasis is free aerobic. So for the alternative distance set, we'll be doing lots of free. Below is the expert set.

Warm Up
200 Free
200 Pull
200 Kick

Drills
2x250 (50 kick, 100 drill, 100 free)

Main Set
500 free
500 pull
5x100 (50 kick/50 choice)
5x100 Free (1:20/1:25)
Broken 500 (150, 125, 100, 75, 50)

Warm Down
200 Choice

# posted by gladorca's blog @ 8:10 PM 0 comments

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