Tuesday, February 26, 2013
February 27, 2013 - Sprint Day
Ok so last week's Wednesday practice we did distance. This week we are going to do sprints, but we are going to do them in a different way. Come to the pool and find out. Below is the expert set.
Warm Up
200 Choice
2x50 catch-up drill
2x50 1 arm drill
2x50 Distance per stroke.
More warm up
2x50 x breaths per 50
200 free
200 Kick
Main Set
30 minute set, wait for coaches instructions
100 Easy
4x75 Kick
8x75 (50 stroke, 25 free)
Warm Down
200 choice
Warm Up
200 Choice
2x50 catch-up drill
2x50 1 arm drill
2x50 Distance per stroke.
More warm up
2x50 x breaths per 50
200 free
200 Kick
Main Set
30 minute set, wait for coaches instructions
100 Easy
4x75 Kick
8x75 (50 stroke, 25 free)
Warm Down
200 choice
Tuesday, February 19, 2013
Feb 20, 2013 Free Distance
This week's practice is distance free. Sprinters have not fear, next week we'll sprint.
Warm Up
5x100 Free
200 Pull
200 Kick
Drills
5x100 (50 drill, 50 swim)
Main Set
500 Build (start easy)
500 Dist Race Pace
8x50 Kick
500 Pull
5x100 Dist Race Pace (rest :30)
5x100 Pull (1:20)
Warm Down
200 Pull
Warm Up
5x100 Free
200 Pull
200 Kick
Drills
5x100 (50 drill, 50 swim)
Main Set
500 Build (start easy)
500 Dist Race Pace
8x50 Kick
500 Pull
5x100 Dist Race Pace (rest :30)
5x100 Pull (1:20)
Warm Down
200 Pull
Tuesday, February 12, 2013
Feb 13, 2013 - IM Day
The practice will center around IM. Below is the expert set:
Warm Up
400 Choice
Drills
Warm Up
400 Choice
Drills
8x75
reverse IM order (2 free, 2
breast, 2 back, 2 fly) each 75 is 50 drill, 25 swim
4x75
Kick Reverse IM order (75 free, 75 breast, 75 back, 75 fly)
Main Set
9x150
(1350)
#1,
2 75 fly/25 back/25 breast/25 free
#3
150 pull free
#4,
5 25 fly, 75 back, 25 breast 25 free
#6
150 pull free
#7,
8 25 fly/25back/75 breat/ 25 free
#9
150 pull free
Change up
4x50
Kick Choice
5x100
Pull (first 3 on 1:20, 2nd 3 on 1:15)
More IM
2x200
IM (3:00)
3x100
fast Choice (2:00)
Warm Down
150
Choice
Tuesday, February 05, 2013
Feb 6, 2013 - Distance Aerobic
Practice will distance aerobic. Below is the expert lane set. Total yardage including warm up is 3,800
Warm Up
200 Choice
3x100 Free
2x50 Kick
Main Set (10 to 15 seconds rest or when 4th person gets to the wall)
100
200
300
400
500
400
300
200
100
100 Easy Kick
4x100 Choice
Warm Down
200 choice
Warm Up
200 Choice
3x100 Free
2x50 Kick
Main Set (10 to 15 seconds rest or when 4th person gets to the wall)
100
200
300
400
500
400
300
200
100
100 Easy Kick
4x100 Choice
Warm Down
200 choice
