Tuesday, May 28, 2013
May 29 - Moderate 100s and sprint 100s
This practice is meant to work some 100s FAST with moderate 100s in between. Below is the expert set.
Warm Up
200 Free
3x100 Pull
100 Kick
Main Set
first sets moderate
6x100 moderate free rest :15
4x50 Kick
next set fast
5x100 FAST with 30 seconds rest. You should be breathing hard at the end of each 100
next set moderate
6x100 pull or swim choice, steady pace
next set fast
5x100 FAST with 30 seconds rest. Get your heart rate up.
next easy
6x100 Easy choice
Warm Down
100 Choice
Warm Up
200 Free
3x100 Pull
100 Kick
Main Set
first sets moderate
6x100 moderate free rest :15
4x50 Kick
next set fast
5x100 FAST with 30 seconds rest. You should be breathing hard at the end of each 100
next set moderate
6x100 pull or swim choice, steady pace
next set fast
5x100 FAST with 30 seconds rest. Get your heart rate up.
next easy
6x100 Easy choice
Warm Down
100 Choice
Tuesday, May 21, 2013
May 22, 2013 - Stroke
This practice will be for stroke work and ends with a pull set. Below is the expert lane practice.
Warm Up
200 Free
200 Free Drill
200 Kick
Main Set
100 Free
50 Kick
100 Back
50 Kick
100 Breast
50 Kick
100 IM
50 Kick
Do the following 6 times (alternating fly or fly drill, back, and breast each time through)
50 build rest :10
100 moderate rest :15
50 fast
100 free and EASY
Pull Set
7x100 Pull descend 1-4, and push last 3 (1:15 to 1:25)
Warm Down
200 choice
Warm Up
200 Free
200 Free Drill
200 Kick
Main Set
100 Free
50 Kick
100 Back
50 Kick
100 Breast
50 Kick
100 IM
50 Kick
Do the following 6 times (alternating fly or fly drill, back, and breast each time through)
50 build rest :10
100 moderate rest :15
50 fast
100 free and EASY
Pull Set
7x100 Pull descend 1-4, and push last 3 (1:15 to 1:25)
Warm Down
200 choice
Tuesday, May 14, 2013
May 15, 2013 - Distance
Tonight's practice is distance. Warm up and the last set has some stroke for variety. The expert lane set is shown below.
Warm Up
4x50 Free
4x50 Back
4x50 Breast
Drills
Warm Up
4x50 Free
4x50 Back
4x50 Breast
Drills
4x50
drill
1st
kick on side – ride side down, left side back, good body position
2nd
finger tip drill – high elbows
3rd
stupid dill – (hands come out of the water, then drop to touch your thigh, then
normal recovery of arm)
4th
swim like a pencil (think about streamlined body position)
Main Set
1000 Free
100 Easy
4x50 Kick
4x200 Pull descend 1-4 on 2:35
100 Easy
200 Kick
400 IM (you may drill)
4x100 Choice
Warm Down
200 choice
Tuesday, May 07, 2013
May 8, 2013 - All Strokes
This practice will do a little of every stroke and choice. Below is the expert set:
Warm Up
4x50 Free
3x100 Choice
100 IM
Drills
4x50 drill wait for coach
Main Set
3 times (3x50) 1st time fly, 2nd time back, 3rd time breast on :50 to :55 with long pushoffs
6x100 Choice on 1:30 descend 1-3, 4-6
3x100 Kick
6x100 Pull
3 times (3x50) 1st time choice, 2nd time kick, 3rd time choice
3x100 Choice on 1:35
Warm Down
200 choice
Warm Up
4x50 Free
3x100 Choice
100 IM
Drills
4x50 drill wait for coach
Main Set
3 times (3x50) 1st time fly, 2nd time back, 3rd time breast on :50 to :55 with long pushoffs
6x100 Choice on 1:30 descend 1-3, 4-6
3x100 Kick
6x100 Pull
3 times (3x50) 1st time choice, 2nd time kick, 3rd time choice
3x100 Choice on 1:35
Warm Down
200 choice
