Tuesday, January 29, 2013
January 30, 2013 - Various
Tonights practice is more oriented to moderate distance and stroke. Below is the set for the expert lane.
Warm Up
400 Choice
Drills
Warm Up
400 Choice
Drills
8x75 - Alternate the 75s, Odds are drill by length right, left, catchup, Evens are free
4x75 Kick
Following set twice: First time through is free, Second time through is Pull
300 -3:45
3x100-1:20
More Kicking
More Kicking
4x75 Kick
Following set twice
200 IM
2x100 IM on 1:30
2x100 Choice on 1:35
Warm Down
100 Choice
Tuesday, January 22, 2013
January 23, 2013 - Choice
This weeks practice lets you do a choice of stroke. Below is the expert lane set.
Warm Up
400 Free
Drills and Main Set
Warm Up
400 Free
Drills and Main Set
300 Choice Drill Down Swim back
4x50 Choice
2x50 Kick
200, 150, 100, 50 Go on 4th in
3x150 Free (1st 50 of 150 is drill)
4x100 fast Choice on 2:00
3x50 kick
3x100 Choice (1st 50 of 100 is drill)
2x50 Kick
8x50 Choice on 1:10
Warm Down
200 Choice
Tuesday, January 15, 2013
January 16, 2013 - Various Short
This practice it a mix with emphasis on shorter distances. Below is the expert lane set.
Warm Up
200 Choice
200 Free
200 Pull
Drills - Wait for coaches instructions
Drill practice:
Warm Up
200 Choice
200 Free
200 Pull
Drills - Wait for coaches instructions
Drill practice:
4 times:
{2x25 scull
2x50 swim}
16x 25 kick (4 of each stroke)
Main Set 1
4x150 IM rotation
4x100 Pull (1:20)
Sprints
4 times:
3x25 sprint
75 easy
Main Set 2
4x100 Choice (1:35)
6x50 choice start from middle of pool. Perfect turns
100 Warm Down
Tuesday, January 08, 2013
January 9, 2013 - Marty Pyramid
This practice has a pattern of easy, fast, east and has a little of everything, free, pull, kick, and choice. Below is the expert lane set.
Warm Up
200 Choice
200 Free
200 Pull
100 Drill
Main Set
10x50 Kick on 1:00
Warm Up
200 Choice
200 Free
200 Pull
100 Drill
Main Set
Do twice (1st time free 2nd time Pull)
50
:45
100
1:15 fast
50
:45
100
1:30
200
2:45 fast
100
1:30
50
:45
100
1:15 fast
50 :45
10x50 Kick on 1:00
Choice
50
1:00
100
1:35 fast
50
1:00
100
1:45
200
3:00 fast
100
1:45
50
1:00
100
1:35 fast
50 1:00
