Tuesday, July 30, 2013
July 30, 2013 - Meet prep and distance
This week the practice will vary. There will be about 1/2 hour warm up, then we'll split up depending on what you need. There will be distance as well as sprints off the blocks for time. You should be able to get whatever you need to prepare for IGLA.
Tuesday, July 23, 2013
July 24, 2013 - Meet Prep
This practice is in preparation for the swim meet which is less than 3 weeks away. Below is the expert set.
Warm Up
500 Free
100 Kick
Drills
6x50 choice drill down/ swim back
We are going to the deep end and will be swimming 4 50s off the blocks, your choice of stroke. Go 5 secs apart.
5x100 stroke on 1:40
6x50 Kick down/swim back choice stroke on 1:05
We are going to the deep end and we'll be sprinting 4x25s. Your choice of stroke. Dive off the blocks, swim 25, get out, walk around and do it again. (You can start in the water if you want. I still want you to sprint.) Be sure to finish the swim to the wall.
4x100 Pull
4x100 Stroke (1:30/1:40)
If you finish early, ask for more
Warm Down
100 choice
Warm Up
500 Free
100 Kick
Drills
6x50 choice drill down/ swim back
We are going to the deep end and will be swimming 4 50s off the blocks, your choice of stroke. Go 5 secs apart.
5x100 stroke on 1:40
6x50 Kick down/swim back choice stroke on 1:05
We are going to the deep end and we'll be sprinting 4x25s. Your choice of stroke. Dive off the blocks, swim 25, get out, walk around and do it again. (You can start in the water if you want. I still want you to sprint.) Be sure to finish the swim to the wall.
4x100 Pull
4x100 Stroke (1:30/1:40)
If you finish early, ask for more
Warm Down
100 choice
Tuesday, July 16, 2013
July 16, 2013 - Sprint IM Anaerobic
I'm not sure about the timing on this practice. If you get done early, let me know and we'll do more. Below is the expert lane set.
Warm up
300 Free
3x100 Choice
Warm up continued
6x100 Free on 1:20 to 1:30
4 times the following:
100 IM FAST
50 Easy
50 Kick
rest 1:00
6x100 Pull just above distance pace, rest :15
4 times the following:
50 choice on 2:00
Stanford 75s
5x75 free (on 1st 75 middle 25 take 5 breaths, on 2nd 75 middle 25 take 4 breaths, on 3rd take 3 breaths, on 4th take 2, on 5th take 1) 10 to 15 seconds rest between 75s.
Novice and Rookie lanes start at 6 or 8 breaths for the middle 25.
Warm Down
100 Choice
Warm up
300 Free
3x100 Choice
Warm up continued
6x100 Free on 1:20 to 1:30
4 times the following:
100 IM FAST
50 Easy
50 Kick
rest 1:00
6x100 Pull just above distance pace, rest :15
4 times the following:
50 choice on 2:00
Stanford 75s
5x75 free (on 1st 75 middle 25 take 5 breaths, on 2nd 75 middle 25 take 4 breaths, on 3rd take 3 breaths, on 4th take 2, on 5th take 1) 10 to 15 seconds rest between 75s.
Novice and Rookie lanes start at 6 or 8 breaths for the middle 25.
Warm Down
100 Choice
Tuesday, July 09, 2013
July 10, 2013 - 10 on 3 minutes (race)
One needs to practice the pace that one uses in racing. If you want to sprint, but always swims slowly, then your sprint will be slow. The main set will be done 10 times on three minutes. If you are sprinting 50s, or 100s, then you'll sprint every other one (all out). If you are a distance swimmer doing 175, 200, or 250s, then your pace should be aerobic, but at the top of you aerobic speed.
Below is the expert set:
Warm up
200 Choice
2x50 Catch up drill
2x50 1 arm
2x50 Distance per stroke
Announcements
more warm up
2x50 2 breaths per 50
200 free
200 Kick
30 Minute Main Set - wait for coach's instructions.
Stretch Out Set
100 easy
4x75 kick
8x75 (50 stroke, 25 free)
Cool Down
200 Choice
Tuesday, July 02, 2013
July 2, 2013 - Distance
This practice is a distance aerobic set (we'll do sprints next week for the sprinters). Below is the expert set.
Warm Up
200 Free
200 Kick
200 Pull
Drills
5x100s
1st 12 kicks per pull
2nd catch up
3rd 50 right arm, 50 free
4th 50 left arm, 50 free
5th 50 free Distance Per Stroke
Main Set
3x500 (1st one is pull)
100 easy
3x200 (1st one is pull)
100 easy
3x100 (1st one is pull)
100 easy
If time we'll do some starts/sprints from the blocks.
Warm Down
200 Choice
