Wednesday, December 19, 2012

 

December 19, 2012 - Distance

This nights practice is distance.  It is base building.  As distances get shorter your effort should increase.

Warm Up
600 Free

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

Warm Down
100 Choice

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Dec 17, 2012 Various

This was Monday's practice for the expert lane

Warm Up
100 Choice
2x100 Pull
100 Free
100 Kick

Drills
8x50 (50 drill, 50 swim) Reverse IM order
8x50 Kick IM Order

Main Set
6x100 IM descend 1-3, 4-6 (1:30/1:35)
2x50 Free long push off
2x50 Free low stroke count
2x50 Free fast turn over (trying to keep long, low stroke count)
6x100 Free descend 1-3, 4-6 (1:20, 1:25)
4x150 Pull
100 choice fast

Warm Down
100 Choice

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Tuesday, December 11, 2012

 

Dec 12, 2012 Kick, Moderate Dist and Blocks

Tonight's set will have have 3 major parts
1) Vertical Kicking
2) Moderate distance swims
3) Sprints off the blocks (but I encourage everyone to practice the sprints).

Below is the expert lane set:

Warm Up

200 Choice
2x100 Free
2x50 Kick

Announcements

Vertical Kicking Set - listen to coach

Moderate distance swims
8x75 pull breathing 3, 5, 7 by length
3x200 Pull Steady
5x100 IM (1:30-1:35)
2 times [50 kick, 200 Free]

Sprints off the blocks (there will also be an alternative set)

Warm down
200 Choice



# posted by gladorca's blog @ 9:31 PM 0 comments

Sunday, December 09, 2012

 

Dec 5, 2012 - Results

We swam 100s for time on 3 minutes.  I gave people a choice of doing something else; so some people swam 150s or 200s and I did not take times.  Everyone did a great job.  Below are the results for those who I took times for


George G 7, 10, 11, 11, 11, 11, 11, 12, 11, 11
Michael 6, 6, 6, 7, 6, 6, 7, 8, 9, 8
Kevin 2, 3, 5, 8, 8, 9, -, 15 (IM), 14 (IM), 7

Chip 22, 25, 44, 46, 45, 43, 46, 45, 44, 45
Jeff 39, 43, -, 48, 40, 40, 40, 41, 40, 37
Carolyn 38, 38, 32, 43, 40, 43, 39, 40, 42, 41

Anne 25, 25, 23, 23, 22, 25, -, 34, 23, 21
Hank 35, 35, 35, 35, 27, 30, 30, 29, 27, -
Mike D 23, 25, 26, 29, -, -, 28, 30, 29, 29
Rod 30, 26, -, 26, 28, 28, 28, 30, 29, 27

Owen 14, 15, 17, 18, -, -, 16, 17, 19, 19
Curtis 19, 17, 18, -, 18, 19, 17, 16, 19, 16
Paul 18, 18, 18,18, 16, 17, 16, 17, -, 14.5
Peter P 21, 19, 18, 17, 16, 16, 16, 17, 18, 15

Bill 13, 12, 12, 12, 13, 13, 12, 12, 12, 11

# posted by gladorca's blog @ 8:52 PM 0 comments

Tuesday, December 04, 2012

 

Dec 5, 2012 - 100s for time

This nights practice is a challenge set.  10 - 100s on 3:00 minutes for time.  This set is for working the anaerobic systems.  You should go fast.  We will start out with some 100s for warm up and then go on to the 100s.  Below is the expert lane set.

Warm up
200 Free
3x100 Pull
100 Kick

Announcements

More warm up
6x100 Free on 1:25

Main Challenge Set

10 100s on 3 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.


Easy Set
6x100 pull or swim choice, steady pace

Warm Down
200 Choice

To give you an idea of what the results look like.  Here are some time from March of 2002.  A few of these people are still swimming with Ocrca
Nate 2:02, 2:00, -, 2:00, 2:02, 2:02, 1:57, 1:54, 1:59, 2:02
MJ 2:02, :46 (50), :45 (50), 2:05, :50 (50), 1:47, 1:57, 1:51, 1:55, 1:50

Heidi 1:19, 1:19, 1:19, 1:20, 1:20, 1:21, 1:22, 1:23, 1:23, 1:24
Peter 1:29, 1:28, 1:25, 1:24, 1:22, 1:22, 1:25, 1:28, 1:29, 1:25
Jack 1:32, 1:32, 1:32, 1:32, 1:33, 1:32, 1:32, 1:32, 1:32, 1:32
Bruce 1:46, -, 1:34, 1:34, 1:34, 1:34, 1:36, 1:36, 1:36, 1:27

Roy 1:25, 1:22, 1:24, 1:25, 1:25, 1:25, 1:23, 1:23, 1:24, 1:22
Dick 1:27, 1:24, 1:24, 1:24, 1:20, 1:22, 1:21, 1:23, 1:22, 1:23

Andy 2:36, 2:35, 2:35, 2:36, 2:39, 2:40, 2:45, -, -, - (he did 200s)
Maggie and Ed also did 200s

George 1:07, 1:06, 1:07, 1:08, 1;10, 1:09, 1:14, 1:11, 1:10, 1:09
Ken 1:06, 1:04, 1:05, 1:04, 1:04
Jason 1:07, 1:12, 1:11, 1:14, 1:13, 1:14, -, 1:14, 1:19, 1:15

Casey 1:06, 1:00, :59, 1:02, 1:03
John 1:15, 1:08, 1:12, 1:10, 1:10
Paul 1:00, 1:00, 1:02, 1:01, 1:01

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

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