Tuesday, February 25, 2014
February 26, 2104 - Free, Kick, Fast, Pull, Kick, Fast, Choice, Kick Fast
Tonight the practice will start out with some different drills. Then we'll proceed to the practice. It will be free, kick, fast, pull, kick, fast, choice, kick, fast. I want you to choose what you'll concentrate on. The set of free, pull, choice, the set of kicks or the set of fasts. Work the ones that meet your goals.
Below is the expert set for Wednesday.
Warm Up
200 Free
3x100 Pull
100 Kick
We are going to do some drills that are different. They will be off the side wall. Wait for coach's instructions.
Main Set
6x100 Free, breath control on first 3
2x100 Kick
100 Sprint Free
6x100 Pull, steady pace
2x100 Kick
100 Sprint Free
6x100 Choice (not free, but could be IM)
2x100 Kick
100 Choice Sprint
Warm Down
200 Choice
Below is the expert set for Wednesday.
Warm Up
200 Free
3x100 Pull
100 Kick
We are going to do some drills that are different. They will be off the side wall. Wait for coach's instructions.
Main Set
6x100 Free, breath control on first 3
2x100 Kick
100 Sprint Free
6x100 Pull, steady pace
2x100 Kick
100 Sprint Free
6x100 Choice (not free, but could be IM)
2x100 Kick
100 Choice Sprint
Warm Down
200 Choice
Tuesday, February 18, 2014
February 19, 2014 - Sprints on 3:00 Minutes (or distance with 3 minute intervals)
The practice tonight will be sprinting. Really fast with lots of rest. I'm going to record times. If you don't want to sprint you'll have an alternative, but still with everyone else.
Warm Up
200 Free
3x100 Pull
100 Kick
More warm up
6x100 Free on 1:20 to 1:25
Main Set
10
100s on 3 Minutes (wait for coach)
There are supposed to be
fast with the last as fast as the first.
You don’t have to give times.
You may swim 150s, 150s, or 200s, or 250s on 3:00, but you must go last in the lane and
NO TIMES will be recorded.
Easy set
6x100 pull or swim choice, steady pace
Cool Down
200 Choice
Tuesday, February 11, 2014
February 12, 2014 - Free and Pull
Today's practice is aerobic free pull. Nothing too long but lots of it. Below is the expert lane set (next week will be sprints).
Warm Up
6x100 Choice
Drills
6x100 (25 right, 25 left, 25 catch-up, 25 free)
16x25 kcik
Main Set
4x50 free
4x75 free
4x100 free
4x50 pull
4x75 pull
4x100 pull
4x50 free
4x75 free
4x100 free
Cool Down
2x100 Choice
Warm Up
6x100 Choice
Drills
6x100 (25 right, 25 left, 25 catch-up, 25 free)
16x25 kcik
Main Set
4x50 free
4x75 free
4x100 free
4x50 pull
4x75 pull
4x100 pull
4x50 free
4x75 free
4x100 free
Cool Down
2x100 Choice
Tuesday, February 04, 2014
February 5, 2014 - Stroke
This night's practice is stroke. Below is the expert set:
Warm up
6x100 Choice
Drill
8x50 Choice (drill down, swim back, work kick off the wall)
Main Set
6x100 Choice, descend 1-3, 4-6, (1:35/1:40)
8x50 Choice Kick
5x100 Pull (1:15/1:20)
5x100 IM(1:30/1:35)
8x50 Choice descend 1-4, 5-8
Cool Down
2x100 Choice
Warm up
6x100 Choice
Drill
8x50 Choice (drill down, swim back, work kick off the wall)
Main Set
6x100 Choice, descend 1-3, 4-6, (1:35/1:40)
8x50 Choice Kick
5x100 Pull (1:15/1:20)
5x100 IM(1:30/1:35)
8x50 Choice descend 1-4, 5-8
Cool Down
2x100 Choice
