Tuesday, March 18, 2014
Upcoming
Notes:
NOTE:
The schedule 7 PM Mon., Wed., and Fri., and 2 PM Sun.
Team Events
ORCA Swim Meet in March 29th at Juanita High School
Upcoming Meets:
Emerald City Pentathlon, Juanita High School Sat Mar 29 register here
PNA Champs Sat & Sun, April 12 & 13 register here
Gay Games Aug 9-16, 2014 in Cleveland and Akron register here
NOTE:
The schedule 7 PM Mon., Wed., and Fri., and 2 PM Sun.
Team Events
ORCA Swim Meet in March 29th at Juanita High School
Upcoming Meets:
Emerald City Pentathlon, Juanita High School Sat Mar 29 register here
PNA Champs Sat & Sun, April 12 & 13 register here
Gay Games Aug 9-16, 2014 in Cleveland and Akron register here
March 19, 2014 - Drill, Free, Stroke, Pull, IM
This practice is a little of everything. Below is the expert set.
Warm Up
5x100 Choice
Drill
8x75 Reverse IM order (25 kick, 25 drill, 25 swim)
Main Set
3x200 Free 2:35/2:40
4x50 fly fast :30 rest
2x200 Free or Pull 2:35/2:40
4x50 back fast :30 rest
2x200 Free or Pull 2:25/2:40
4x50 breast fast :30 rest
4x100 IM on 1:30
Cool Down
200 choice
Warm Up
5x100 Choice
Drill
8x75 Reverse IM order (25 kick, 25 drill, 25 swim)
Main Set
3x200 Free 2:35/2:40
4x50 fly fast :30 rest
2x200 Free or Pull 2:35/2:40
4x50 back fast :30 rest
2x200 Free or Pull 2:25/2:40
4x50 breast fast :30 rest
4x100 IM on 1:30
Cool Down
200 choice
Tuesday, March 11, 2014
March 11, 2013 - Redo of January 29th, Choice of Distance or sprint
I wrote a practice for January 29th, but I did not get to use it. So I'm going to try to give it again. This repeats the entry.
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.
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, March 04, 2014
March 5, 2014 - Distance (500s)
Ok, we haven't done much distance on Wednesdays recently; so here is the expert lane set.
Warm Up
5x100 Free
200 Pull
200 Kick
Drills
5x100 (50 drill, 50 swim)
500 build (start easy)
500 Distance Race Pace
8x50 Kick
500 Pull
5x100 Distance Race Pace (rest :15)
5x100 Pull (1:15)
Warm Down
200 Choice
Warm Up
5x100 Free
200 Pull
200 Kick
Drills
5x100 (50 drill, 50 swim)
500 build (start easy)
500 Distance Race Pace
8x50 Kick
500 Pull
5x100 Distance Race Pace (rest :15)
5x100 Pull (1:15)
Warm Down
200 Choice
