Tuesday, October 29, 2013
October 30, 2013
This practice I call the "Marty Pyramid" after a guy named Marty who suggested it. Below is the expert set.
Warm Up 15 minutes
200 Choice
200 Free
200 Pull
100 Drill
First 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
Kick Set
10x50 Kick on 1:00
Second Main Set
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
Warm Down
100 Choice
Tuesday, October 22, 2013
October 23, 2013 - Distance
This practice is distance for working your aerobic base. Below is the expert set.
Warm Up
200 Free
200 Pull
200 Kick
Announcements
2x250 (50 Kick, 100 drill, 100 free)
500 Free
500 Pull
5x100 (50 Kick/50 choice)
5x100 Choice (1:35)
Broken 500 (50, 75, 100, 125, 150)
Broken 500 (150, 125, 100, 75, 50)
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
200 Kick
Announcements
2x250 (50 Kick, 100 drill, 100 free)
500 Free
500 Pull
5x100 (50 Kick/50 choice)
5x100 Choice (1:35)
Broken 500 (50, 75, 100, 125, 150)
Broken 500 (150, 125, 100, 75, 50)
Warm Down
200 Choice
Tuesday, October 15, 2013
October 15, 2013 - Various
This practice is as the title says - various
This is for the expert lane.
Warm Up
400 Free
300 Choice drill down, swim back
100 Kick
Drills
4x50 drill wait for coach
Main Set
200, 150, 100, 50 Go on 4th
3x150 Free (1st 50 of 150 is drill)
4x100 Choice on 2:00
5x50 Kick
4x100 Choice (1st 50 of 100 is drill) 2:00
4x50 Kick
8x50 Choice on 1:10
Warm Down
200 Choice
This is for the expert lane.
Warm Up
400 Free
300 Choice drill down, swim back
100 Kick
Drills
4x50 drill wait for coach
Main Set
200, 150, 100, 50 Go on 4th
3x150 Free (1st 50 of 150 is drill)
4x100 Choice on 2:00
5x50 Kick
4x100 Choice (1st 50 of 100 is drill) 2:00
4x50 Kick
8x50 Choice on 1:10
Warm Down
200 Choice
Tuesday, October 08, 2013
October 9, 2016 - IM and Choice
Oh my... I wrote the basis of this practice 10 years ago....
Any what ever.. this practice is a combination of IM and Choice. Below is the expert set.
Warm Up
200 Free
2x100 Choice
4x50 Kick
Drills
4x (50 drill, 2x25 kick, 100 build) once for each stroke fly, back, breast, free
Main Set
6x100 IM
6x50 Kick
6x100 Pull
6x100 Choice
8x50 odds are easy and evens are sprint, at least 30 secs rest.
Warm Down
100 Choice
Any what ever.. this practice is a combination of IM and Choice. Below is the expert set.
Warm Up
200 Free
2x100 Choice
4x50 Kick
Drills
4x (50 drill, 2x25 kick, 100 build) once for each stroke fly, back, breast, free
Main Set
6x100 IM
6x50 Kick
6x100 Pull
6x100 Choice
8x50 odds are easy and evens are sprint, at least 30 secs rest.
Warm Down
100 Choice
Tuesday, October 01, 2013
Oct 2, 2013 - Distance
We've been doing lots of shorter stuff; so this day will be doing some longer swims. Below is the expert set
Warm Up
200 Choice
100 Free
100 Back
100 Breast
100 Kick
Drills
4x50 wait for coach.
Main Set
3x400 1st free, 2nd pull, 3rd free
3x300 1st pull, 2nd free, 3rd IM
3x200 1st kick, 2nd free, 3rd IM
3x100 1st pull, 2nd free, 3rd choice
Warm Down
200 Choice
Warm Up
200 Choice
100 Free
100 Back
100 Breast
100 Kick
Drills
4x50 wait for coach.
Main Set
3x400 1st free, 2nd pull, 3rd free
3x300 1st pull, 2nd free, 3rd IM
3x200 1st kick, 2nd free, 3rd IM
3x100 1st pull, 2nd free, 3rd choice
Warm Down
200 Choice
