Tuesday, December 17, 2013
December 18, 2013 - lots of 100s of free
We only have 45 minutes in the pool. So warm up will be short (5 minutes). We'll go right into the main set of 100 free. This set starts off easy and descends to something challenging. You should barely make the last set's send off. Also there NO STOPPING between the 100s.
Below is the expert lane set:
Warm Up
300 choice
Announcements
Main Set
6x100 on 1:30
6x100 on 1:25
5x100 on 1:20
5x100 on 1:15
Warm Down
200 choice
Tuesday, December 10, 2013
December 11, 2013 - Free and IM
This practice is mostly free and IM. Below is the expert lane set.
Warm Up
200 Free
100 IM
100 Kick
Drills (we'll do these together)
2x50 breast looking down at the bottom of the pool
4x50 free, count strokes on each length of the 50, then reduce by 1 stroke each time
Main Set
2x150 Pull
3x100 Free
4x75 Free
6x50 Free
8x25 Free (descend 1-4, 5-8)
2x150 IM no fly
3x100 IM
4x75 one of each stroke
6x50 Choice
8x25 IM order
Warm Down
200 Choice
Tuesday, December 03, 2013
December 4, 2013 - 100s Challenge Set
Tonight's practice are 100s on 3 minutes. This is a chance to push your speed. For those who want to do distance there will be an option on the 3 minute interval for you too. Below is the expert set.
Warm Up
200 Free
3x100 Pull
100 Kick
More Warm up
6x100 Free on 1:25
10
100s on 3 Minutes (wait for coach)
There are supposed to be
fast with the last as fast as the first.
You don’t have to give times.
You may swim 100s or 150s on 3:00, but you must go last in the lane and
NO TIMES will be recorded.
Warming Down
6x100 Pull or swim, your choice, steady pace
More Warm Down
200 Your Choice
