Tuesday, March 19, 2013
March 20, 2013 - Stroke
Since Sunday and Monday were mostly free, Wednesday will emphasize stroke. Below is the Expert Lane set.
Warm Up
400 Choice
Drills
8x50 Kick, IM order
Main Set
6x150 (150 stk, 125 stk/25 free, 100 stk/50 free, etc… to 25 stk/125 free)
6x100 IM or stroke, descend 1-3/4-6
6x50 Alt Easy and Sprint (1:30)
Warm Down
200 Choice
Warm Up
400 Choice
Drills
4x75 50 fist, 25 free
4x75 25 bk kick, 25 bk
pause, 25 back
4x75 brst 25 2 kicks/stk, 25
2 pulls/stk, 25 breast
4x75 50 1 arm fly, 25 fly8x50 Kick, IM order
Main Set
6x150 (150 stk, 125 stk/25 free, 100 stk/50 free, etc… to 25 stk/125 free)
6x100 IM or stroke, descend 1-3/4-6
6x50 Alt Easy and Sprint (1:30)
Warm Down
200 Choice
Wednesday, March 13, 2013
March 13, 2013 - Various all strokes
I was going to give a set of 100s for 30 minutes, but I decided to change. We haven't done that much stroke recently and the past two practices we've done a fair amount of distance. So here it is.... below is the expert lane set.
Warm Up
Your choice 10 minutes
Drills/More warm up
4x50 Run down and swim back
8x50 (25 stroke/ 25 free)
2x200 Free Moderate
4x50 Kick (with 10 pushups at far end)
Main Set
4x100 Free (1:20)
4x50 Fly
4x100 Back or Breast (1:40)
6x100 Pull (1:20)
4x100 IM (1:30/1:40)
4x50 Choice Sprint on 2:00
Warm Down
200 Choice
Warm Up
Your choice 10 minutes
Drills/More warm up
4x50 Run down and swim back
8x50 (25 stroke/ 25 free)
2x200 Free Moderate
4x50 Kick (with 10 pushups at far end)
Main Set
4x100 Free (1:20)
4x50 Fly
4x100 Back or Breast (1:40)
6x100 Pull (1:20)
4x100 IM (1:30/1:40)
4x50 Choice Sprint on 2:00
Warm Down
200 Choice
Tuesday, March 05, 2013
March 6, 2013 - Various shorter sets fast/easy
Sets are various and shorter distance. Towards the end we are working fast/easy. A little dry land (i.e. planks) is the middle
Warm
Up
200
Choice
3x100
Free
2x50
Kick
Drills
4x100, 1 length right arm, 1
length left arm, 1 length catch-up, 1 length free
Twice [4x50 free descend to
peppy, 10 sec rest, 100 Kick]
2x100 Free, 2x75 Free, 2x50
Free, for each the 1st is fast, 2nd easy
200 Pull, 150 Pull, 100 Pull 15 sec rest
5x50
flutter kick
4x50 [25 swim, 30 sec plank, 25 swim]
5x50
kick not flutter
2x100
IM, 2x75 IM no free, 2x50 free, for each the 1st fast, 2nd
easy
2x100
Choice, 2x75 Choice, 2x50 Choice, as above 1st fast, 2nd
ez
Warm
Down
200
Choice
