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

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