Tuesday, April 30, 2013
April 30, 2013 - A Little of Everything
This practice will be a little of everything. Below is the expert lane practice.
Warm Up
6x100 Choice
Drills
5x150 (50 kick, 50 free drill, 50 free)
5x150 (50 drill, 50 choice, 50 free)
4x50 Kick
Main Set
400, 300, 200, 100 Pull
100 easy
4x100 IM
6x50 Non-free
Warm Down
100 Choice
Warm Up
6x100 Choice
Drills
5x150 (50 kick, 50 free drill, 50 free)
5x150 (50 drill, 50 choice, 50 free)
4x50 Kick
Main Set
400, 300, 200, 100 Pull
100 easy
4x100 IM
6x50 Non-free
Warm Down
100 Choice
Tuesday, April 23, 2013
April 24, 2013 - 50 Sprints
Last week we did distance; so this week is sprints. 10 50s on 2:00 minutes all out. I encourage everyone to do this. This builds strength and capacity. Below is the expert set.
Warm up
500 Choice
Drills
4x50 drill wait for coach
More Warm up
6x100 Free on 1:25
Sprints
10x50 on 2:00
Warm down
6x100 Pull or swim choice
200 choice
Warm up
500 Choice
Drills
4x50 drill wait for coach
More Warm up
6x100 Free on 1:25
Sprints
10x50 on 2:00
Warm down
6x100 Pull or swim choice
200 choice
Tuesday, April 16, 2013
April 17, 2013 - Aerobic Endurance - pyramid
This practice is a pyramid that will work your endurance. Below is the expert set.
Warm up (10 minutes)
200 Choice
100 Free
6x50 Kick
Main Set
100, 200, 300, 400, 500, 400, 300, 200, 100
(10-15 sec rest or when the 4th person gets to the wall)
100 Easy
4x50 Choice alternate fast and easy
4x100 Choice
Warm Down
200 Choice
Warm up (10 minutes)
200 Choice
100 Free
6x50 Kick
Main Set
100, 200, 300, 400, 500, 400, 300, 200, 100
(10-15 sec rest or when the 4th person gets to the wall)
100 Easy
4x50 Choice alternate fast and easy
4x100 Choice
Warm Down
200 Choice
Tuesday, April 09, 2013
April 10, 2013 - Various
Tonight's practice has both long and short. Below is the set for the expert lane.
Warm up
400 Choice
Drills
4x75 IM order (50 drill, 25 swim)
4x100 Kick
Main Set:
Broken 500 free (200, 100, 100, 50, 50)
Do the following Twice
4x75 free fast (rest :20)
4x50 choice medium (rest :15)
4x25 choice easy
Broken 500 Pull (200, 100, 100, 50, 50)
4x75 free medium (rest :15)
4x50 choice fast (rest :20)
4x25 choice easy (rest :10)
Warm Down
100 Choice
Warm up
400 Choice
Drills
4x75 IM order (50 drill, 25 swim)
4x100 Kick
Main Set:
Broken 500 free (200, 100, 100, 50, 50)
Do the following Twice
4x75 free fast (rest :20)
4x50 choice medium (rest :15)
4x25 choice easy
Broken 500 Pull (200, 100, 100, 50, 50)
4x75 free medium (rest :15)
4x50 choice fast (rest :20)
4x25 choice easy (rest :10)
Warm Down
100 Choice
Tuesday, April 02, 2013
April 3, 2013 - 30 minutes of 100s
This practice was originally a 30 minutes swim, but is now 30 minutes of 100s. On the slower 100s you can do stroke as long as you make the send off. Below is the expert set.
Warm up
200 Choice
2x50 Catch up drill
2x50 1 arm
2x50 Distance per stroke
Announcements
More drills
2x50 2 breaths per 50
200 Free
200 Kick
Main Set (no extra rest betweens sets of 100s)
6x100s on 1:30
6x100 on 1:25
5x100 on 1:20
5x100 on 1:15
100 easy
2x (100 Choice, 50 kick, 100 choice)
Warm Down
200 Choice
