Tuesday, August 27, 2013

 

August 28, 2013 - Various

This practice has various elements, but nothing longer than a a single 200.  Below is the set for the expert lane.

Warm Up
200 Free
200 Free Drill
200 Kick

Announcements:

4 times {2x25 fist drill, 2x50 free}
20, 50, 75, 100, 100, 75, 50, 25 Kick
200, 2x100, 4x50 Free
2 times {4x25 stroke drill, 4x50 stroke}
4x100 Pull descend 1-4
For Power: 4 times {25 sprint and either 25 or 75 easy}

Warm Down
100 Choice

Tuesday, August 20, 2013

 

August 20, 2013 - Aerobic Distance

Since Monday's practice had sprinting and since the IGLA meet is over, this practice is distance aerobic. For the IM's you can drill the strokes or substitute other strokes. The practice starts with some drills. Then the distance set starts. Start out at a moderate to easy pace and as the distance decreases, increase your effort.

Below is the expert lane set:

Warm Up
400 Free

Drills
4x100 (right, left, finger tip drag, free by 25)
6x50 Kick

Main Set
500 Pull
450 Free
400 IM
350 Pull
300 IM
250 Free
200 Pull
150 Free
100 IM
50 Free

Warm Down
150 Free


Tuesday, August 06, 2013

 

August 7, 2013 - Meet Prep and distance 100s


Again this week we will do warm up and announcements and then after a second warm up set we'll divide the pool into two.  One side will do relays and meet prep.  The other side of the pool will do a distance set of 100s.

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