Monday, November 18, 2013
November 20, 2013 - Distance Aerobic with a little stroke
This practice is a aerobic distance set. Below is the expert lane set.
Warm up
200 Pull
100 Free
100 Breast
100 Back
Drill Set
10x50 drill
Main Set
3x100 Free on 1:25
3x100 back or breast on 1:35
2x300 Pull on 4:00
600 Free
2x300 Pull or free on 4:00
4x100 IM on 1:30
Warm Down
2x100 choice
Tuesday, November 12, 2013
November 13, 2013 - All Strokes
This practice will do a little of everything. Below is the expert set.
Warm Up
300 Free
4x50 Pull
100 Kick
Drills
4x50 Drill wait for coach
Main Set
3x200 Pull
6x50 Fly alternate drill and swim by 50
2x50 Fly Kick
6x50 Breast alternate drill and swim by 50
2x50 Breast Kick
6x50 Back alternate drill and swim by 50
2x50 Back Kick
5x100 Choice (no free)
4x100 Free Descend 1-4
Warm Down
200 Choice
Tuesday, November 05, 2013
November 6, 2013 - Sprint practice
Today's practice is a sprint practice. Below is the expert set: (Hmm now that I look over this there is no kick... we will make that up some other time :-)
Wam Up
300 Free
3x100 Choice
Drills
4x75 pull (25 no breath, 50 pull)
8x50 drill down swim back
Main Set
4 x 100 choice on 1:35 (alternate 100 peppy, 100 easy) (peppy is faster than medium and slower than fast... peppy)
20 x 50 choice on :50 (1 fast, 3 easy)
40 x 25 choice on :30 (1 sprint!!!!, 3 easy)
Warm Down
100 Choice
