Thursday, September 26, 2013
September 25, Sprint Results
Here are the results from our sprints. Congratulations to everyone who participated!!1
Doug N 46, 47, 49, 50, 55, 55, 55, 54, 54, 58
Chip W 42, 42, 43, 43, 44, 43, 44, 43, 44, 44
Emily L 37, 38, 38, 38, 38, 38, 38, 39, 39, 39
Hannah L 34, 36, 37, 37, 38, 38, 38, 39, 39, 39
Shakur S. 40,
40, 39, 38, 39, 39, 39, 39, 40, 39
Leo D. 28, 28, 39, 39,
Ken S. 33, 34, 37, 37, 40, 39, 39, 39, 38, 37
Rod S. 37, 36, 37, 37, 37, 36, 37, 38, 38, 37
James R. 31, 31, 32, 32, 32, 32, 32, 33, 33, 31
Michael C 33, 33, 33, 34, 34, 34, 34, 34, 34, 34
Scott B 35, 35, 35, 36, 34, 35, 34, 35, 35, 34
Joshua J. 31, 31, 30, 30, 31, 29, 30, 30, 29, 29
Bill T. 30, 29, 30, 30, 31, 30, 30, 30, 29, 30
Peter P. 30, 31, 31,31, 31, 31, 31, 32, 30, 30
Kevin B 27, 27, 27, 27, 27, 28, 28, 29, 30, 30
Bryan S. 28, 28, 29, 29, 29, 29, 29, 29, 29, 29
Brock J 29, 29, 30, 30, 30, 29, 29, 30, 29, 29
Jim L 32, 34, 34, 35, 34, 32, 31, 30, 29, 31
Tuesday, September 24, 2013
September 25, 2013 - Sprints
We'll try doing the sprinting I planned last week. Below is the expert set.
Warm Up
500 Choice
Drills
4x50 drill wait for coach
More warm up
6x100 free on 1:25
10 x 50s on 2 or 3 minutes (wait for coach) These are supposed to be fast with the last as fast as the first. You do not have to give times. You may also swim 100s or 150s or 200s, but you must go last int he lane and no times will be recorded.
Stretch Out
6x100 Pull or swim choice, steady pace
Warm Down
200 Choice
Tuesday, September 17, 2013
September 18, 2013 - No swimming
Ops.. No swimming this evening Wednesday Sept 18 or Fri Sept 20.
Paul
Paul
Sunday, September 15, 2013
September 15, 2013 - drills, distance, breast, IM
Ok, last minute post for this afternoon's Sunday practice. Breezy is at a wedding. So here is what you get (expert lane).
Warm up
600 Choice
Drill
Drill
4x100 left, right, catchup, free by 25
Distance
600 free/pull
400 free/pull
200 free/pull
Breast
100 2pull/kick breast
4x100 Breast on (1:35)
IM
400 IM (easy)
200 IM (med)
100 IM (fast)
Warm Down
100 Choice
Warm up
600 Choice
Drill
4
times the following:
25 free, 30 secs kick
hands/arms out of the water, 25 free
Drill
4x100 left, right, catchup, free by 25
Distance
600 free/pull
400 free/pull
200 free/pull
Breast
100 2pull/kick breast
4x100 Breast on (1:35)
IM
400 IM (easy)
200 IM (med)
100 IM (fast)
Warm Down
100 Choice
Tuesday, September 10, 2013
September 11, 2013 - Various
Tonights practice is mostly 100s with a little of everything. Below is the expert lane set.
Warm Up
200 Free
100 Choice
100 IM
100 Kick
Announcements
4x50 drills wait for coach's direction
4x75 (25 drill, 50 swim)
6x50 Kick Choice (alt 50 fast, 50 easy)
6x100 IM descend 1-3 and 4-6 on 1:45?
100 Easy
6x100 Pull (1:15 to 1:25)
100 Easy
6x100 Choice descend 1-3 and 4-6 on 1:45
6x50 from middle of pool (working turns)
warm down
200 choice
Warm Up
200 Free
100 Choice
100 IM
100 Kick
Announcements
4x50 drills wait for coach's direction
4x75 (25 drill, 50 swim)
6x50 Kick Choice (alt 50 fast, 50 easy)
6x100 IM descend 1-3 and 4-6 on 1:45?
100 Easy
6x100 Pull (1:15 to 1:25)
100 Easy
6x100 Choice descend 1-3 and 4-6 on 1:45
6x50 from middle of pool (working turns)
warm down
200 choice
Tuesday, September 03, 2013
September 4, 2013 - IM and Pyramid
This week is a combination of a pyramid and an IM set. Below is the expert lane set.
Warm Up
600 Choice
Drill
6x50 Drill on (1:00)
Main Set
100 Free (peppy)
200 Pull (steady)
300 Free (descend by 100s)
4x50 Kick
6x100 IM (descend)
4x50 Kick
400 Pull (steady)
300 Free (descend by 100s)
200 Pull (steady)
100 Free (push)
Warm Down
200 Choice
Warm Up
600 Choice
Drill
6x50 Drill on (1:00)
Main Set
100 Free (peppy)
200 Pull (steady)
300 Free (descend by 100s)
4x50 Kick
6x100 IM (descend)
4x50 Kick
400 Pull (steady)
300 Free (descend by 100s)
200 Pull (steady)
100 Free (push)
Warm Down
200 Choice
