Tuesday, January 28, 2014
January 29, 2014 - Distance or Sprint
Tonight the lanes will get to choose either distance or sprint (or what I assign). Below the distance set is shown first followed by the sprint practice. The warm up is the same for everyone.
Warm Up
400 Free
Main Set Distance
4x100 right, left, finger tip, free, by 25
6x50 kick
500 Pull
450 Free
400 IM
350 Pull
300 IM
250 Free
200 Pull
150 Free
100 IM
50 Free
Main Set Sprint
4x150 where 150 is (50 drill, 50 swim, 50 kick)
3x200 Pull
SHORT SPRINT SET - Maximum speed without lactate acid build up 10 x 25 ALL out on 2 minutes (choice or alt free and stroke)
8x50 Choice on :55
5x100 Pull on 1:25
Warm Down
150 to 200 Choice
150 to 200 Choice
Tuesday, January 21, 2014
January 22, 2014 - Choice and the Broken Mile
This week's practice features the broken mile (after we do some drills and some choice for warm up).
The main swim starts at 275 yards (11 lengths) and each time you drop one length till you get to zero. The total is 1,650 yards. If you go to the Olympia meet on Feb 1, you can swim this non-stop (1,650) as the first event.
Below is the expert lane set - 3,800
Warm Up
200 Free
200 Choice
100 Kick
Drill
4x50 drills coach's choice
More
3x100 (50 drill 50 swim rest :20)
4x50 kick choice
4x100 choice 1:40
50 easy
Broken Mile - work this
275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25
The Rest
50 easy
4x100 Choice on 1:40
Cool down
150 choice
Thursday, January 16, 2014
Friday January 16, 2014 - Sprinty Day!!
I'm substitute coaching, so we are going to do a "sprinty" set. The main set is lots of 25s. I might have put too many in, we will see. Below is the expert lane set.
Warm
Up
200 Free, 200 Pull, 200 Choice
Announcements
Wait for coach for 8x25 drills
Drills
4 times (2x25 free strong kick, 100 pull)
8 x 75 (Alternate 75’s by doing
25 drill choice and 50
choice with
25 drill choice, 25 choice,
25 free)
4 x 50 Choice Kick
Sprinty
stuff
60x25 choice (rotate through 3 really easy, 1
sprint, rest :05 to :10 on each 25)
Warm
Down
100
Choice
Tuesday, January 14, 2014
January 15, 2014 - A little of everything.
Below is the lane 6 set. 4,000 yards
Warm
Up
200 Free, 200 Pull, 200 Choice
Announcements
Wait for coach for 4x50 drills
Drills
4x50 fingertip drag down, free back
4x50 catch up down, free back
Aerobic
Free – wait for third person
4x50 Free
2x100 Free
200 Free
2x100 Free
4x50 Free
Kick
set
8x50 Choice kick (1:00)
Stroke
Set (wait for 3rd person)
4x50 Fly or fly drill
2x100 Breast
200 Back
2x100 IM
4x50 Choice
Sprint
Choice set
50 sprint,
50 easy, rest 1 minutes, 50 sprint, 50 easy
Warm
Down
200
Choice
Tuesday, January 07, 2014
January 8, 2013 - Free and IM
This practice is more based towards an aerobic base practice. Lots of swimming. Below is the expert set.
Warn up
200 Pull
100 Free
100 Breast
100 Back
Drill
8x50s 3 pulls/ 6 kicks down, free back
Main Set
6x100 alt kick and swim by 100s
2 times [ 100 Free rest :15, 200 Free rest :30]
3x200 IM go on 4th
4 times [50 Free rest :10, 100 Free rest :15]
5x100 IM on 1:30
Warm Down
200 Choice
