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

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

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

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