gladorca's blog

Upcoming

2011-05-30T22:30:00.000-07:00

Notes:

NOTE: NOTE: NOTE:
I'm taking a break from coaching Orca. Wednesday, June 6, 2011 was my last night. I won't be updating this blog while I'm on break from coaching.

June 1 - Aerobic Free

2011-05-30T05:48:00.000-07:00
This weeks emphasis is aerobic free. Below is the expert set

Warm Up
200 Free
200 Kick
200 Pull

Drills
5x50 (12 kicks per stroke down, free back)
5x50 (zipper drill down, finger tip drag back)
4x50 Kick

Main Set
5x200 (Pull) (2:35/2:40)
5x150 (odds IM no free, evens free
5x100 Free descend (1:20)
5x50 Choice on Minute descend

Warm Down
200 Choice

May 30, 2011 - Distance Alternative

2011-05-30T05:46:00.001-07:00
As usually, I'm providing a distance alternative since we have two pools. Below is the expert set.

Warm Up
200 Pull
200 Free
200 Kick

Drills
6x50 Drill
3x100 Kick

Main Set
3x200 (50 drill and 150 swim)
3x300 (1st moderate, 2nd build, 3rd push)
3x400 Pull (1st ez, 2nd mod, 3rd push)

Warm Down
4x50 Choice

May 25, 2011 - 50s Challenge

2011-05-22T20:14:00.000-07:00
Ok I've changed my mind. We'll be doing something I haven't had you do in a while. The main set will be 50's sprints on 2 minutes.

Warm Up
800 choice

Drill
4x50 drill (wait for coach's instructions)

More warm up
6x100 free

10 50s on 2 minutes

Cool down
6x100 pull or swim choice at steady pace.

Warm Down
200 Choice

May 23, 2011 - Distance alternative

2011-05-22T20:12:00.000-07:00
Below is the distance alternative set. Below is the expert lane practice.

Warm Up
200 Choice
3x100 Free
2x50 Kick

Main Set
100, 200, 300, 400, 500, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall)
100 Ez kick
4 x 100 Choice

Warm Down
200 Choice

May 18, 2011 - Aerobic IM

2011-05-15T14:47:00.000-07:00
This week the plan called for aerobic IM swimming. Below is the practice for the expert lane.

Warm up
600 Choice

Drills
6x50 Drill on 1:00

Main Set
100 Free (peppy)
200 Pull (steady)
300 Free (descend by 100s)
4x50 Kick
6x100 IM (descend)
4x50 Kick
4x100 Pull (steady)
4x75 IM rotation
200 Pull (steady)
100 Free (push)

Warm Down
200 Choice

May 16, 2011 - Reverse Pyramid

2011-05-15T14:44:00.000-07:00
This is the alternative distance practice for those more interested in long distance/open water swimming. The effort should be steady and constant. It can be a challenge in the second half as distances get longer.

Warm Up
200 Free
200 Pull
200 Kick

Main Set
500 free (50 drill, 50 swim)
400 back (50 drill, 50 swim)
300 breast (50 drill, 50 swim)
200 fly (drill down, swim back)
100 IM
100 Kick
200 Free
300 Kick
400 Pull
500 Free (broken every 100 for 5 to 10 secs)

Warm Down
200 Choice

May 11, 2011 - Free, IM, Pull, Choice

2011-05-09T18:05:00.000-07:00
This practice is a little of everything. Below is the expert lane set.

Warm Up
5x100 Choice

Wait for coach
4x50 drill

Main Set
5x100 Free (continued warm up)
4x50 kick
4x50 drill IM order
5x100 IM descend
4x50 kick IM order
4x50 free no breathing from flags to wall
5x100 Fast pull on :30 sec rest
100 easy
6x50 choice descend 1-3 and 4-6 on 1:15

Warm Down
200 Choice

May 9, 2011 - Distance Alternative

2011-05-09T18:03:00.000-07:00
This is the distance free alternative practice. Below is the expert lane set.

Warm Up
200 Free
200 Pull
200 Kick

Main Set
4x200 Free - no pulling on 2:45
2x50 Fist Free
3x200 Pull - on 2:40
4x50 IM order on 1:00
2x200 Free - no pulling 2:35
6x50 kick
200 Choice
8x50 No breathing down, easy back

Warm Down
100 Choice

Theme of 52

2011-05-01T20:24:00.000-07:00
Tonights number is brought by the number 52. A very good number. It is also a birthday number. Below is the expert lane.

Warm Up
200 Free
200 Pull
200 Kick

Main Set
52 x 50
1-8 Free drill
9-16 Free Pull :05 to :10 sec rest)
17-24 kick
25-32 Free (:05 to :10 sec rest)
33-40 Choice
41-48 Free Pull (:05 to :10 rest)
49-50 Choice alt fast and easy

Warm Down
300 Choice

May 2, 2011 - Free (500 based)

2011-05-01T20:10:00.000-07:00
This week's emphasis is free aerobic. So for the alternative distance set, we'll be doing lots of free. Below is the expert set.

Warm Up
200 Free
200 Pull
200 Kick

Drills
2x250 (50 kick, 100 drill, 100 free)

Main Set
500 free
500 pull
5x100 (50 kick/50 choice)
5x100 Free (1:20/1:25)
Broken 500 (150, 125, 100, 75, 50)

Warm Down
200 Choice

April 27, 2011 - Stroke work

2011-04-24T19:15:00.000-07:00
This set is meant to work on the stroke of your choice. Below is the expert lane practice.

Warm Up
200 Free
2x100 Choice
4x50 Kick

Main Set
8x25 evens alternate free and back, odds alternate fly and breast
8x75 IM rotation

4 times the following:
3x100 stroke
100 kick
150 free pull

Warm Down
100 Choice

April 25, 2011 - Alternative Distance

2011-04-24T19:13:00.000-07:00
This is the alternative distance set. Below is the expert practice

Warm Up
6x100 Alternate Swim, Kick, and Pull

Drills
8x50 drill down/kick back

Main Set
600
500
100 fast
400
2x100 fast (1:15)
300
3x100 fast (1;20)
200 free
4x100 fast (1:20)

Warm down
200 Choice

April 20, 2011 - Marty Pyramid

2011-04-17T20:20:00.000-07:00
This set is named after a former Orca who introduced it to me.

Warm Up
200 Choice
200 Free
200 Pull
100 Drills

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
10 x 50 Kick 1:00

Choice Set
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

April 18, 2011 - Aerobic Endurance

2011-04-17T20:18:00.000-07:00
Below is the expert lane set. This evening the alternative set is Aerobic Endurance. There is lots of yardage in this set.

Warm Up
3x100 Choice
3x100 Pull
50 Kick

Drills
3x100 (drill, swim by 50)

Main Set
5x100 Choice
100 Kick
4x200 Free
100 Kick
3x300 Pull
100 Kick
2x400 Free

Warm Down
100 Choice

April 13, 2011 - Choice Aerobic

2011-04-11T07:11:00.000-07:00
This week's practice is based around choice aerobic. Below is the expert lane set.

Warm Up
400 Free
100 Kick

Drills
4x50 drills - coach's choice

Main Set
200, 150, 100, 50 Go on 4th in
3x150 Free (1st 50 of 150 is drill)
5x100 Choice on 2:00
5x50 kick
4x100 Choice (1st 50 of 100 is drill)
6x50 Kick
6x50 Choice on 1:10

Warm Down
100 Choice

April 11, 2011 - Alternative Distance Set

2011-04-11T07:09:00.000-07:00
This practice is an alternative distance set. Below is the practice for the expert lane.

Warm Up
200 Free
100 Pull
100 choice
100 Kick

Main Set
6x50 Kick (:55)
500 Fr mod
5x100 pull (1:20) descend
400 fr mod
4x100 IM (1:30) descend
300 fr mod
3x100 pull (1:15)
200 fr mod
2x100 IM (1:25)
2x100 pull (1:15?)

Warm Down
2x100 Choice

April 6, 2011 - IM, Pull

2011-04-03T19:44:00.000-07:00
This week's emphasis is on IM and aerobic sets. Below is the practice for the expert lane.

Warm Up
200 Free
200 Free Drill
200 Kick

Main Set
100 free
50 kick
100 back
50 kick
100 breast
50 kick
100 IM

Do 5 times (once back, once breast, the rest free or fly)
50 build rest :10
100 moderate rest :15
50 fast
100 EZ

7x100 Pull descend 1-4 first four last 3 push (on 1:15/1:25)

Warm Down
200 Choice

April 4, 2011 - Distance IM

2011-04-03T19:40:00.000-07:00
This is the alternative distance IM set for the night. Below is the expert lane set.

Warm Up
500 Choice

Main Set
500 by repeating (25 kick, 25 right arm, 25 left arm, 25 free)
500 fast
400 by repeating 25 catchup, 75 free
3x300 Free or Pull on 4:15 or 4:30
4x200 IM 3:10
5x100 Free desc 1:20

Warm Down
200 Choice

April 1, 2010 - Choice

2011-04-01T18:18:00.000-07:00
Ok, so I'm going to be on deck most Fridays. This week is aerobic stroke. Below is the set for the expert lane.

Warm Up
600 Choice

Main Set
4x100 Free (more warm up for those who delayed getting into the pool)

Do all of the following 3 times:
4x50 choice (medium pace, aerobic pace)
4x50 choice kick
3x100 choice swim (1st one easy, 2nd one medium, 3rd one fast)
100 easy free

Warm Down
200 Choice

March 30, 2011 - Choice, Kick, Pull, IM, Choice

2011-03-27T21:57:00.000-07:00
This practice is a little of everything. The point is to have an aerobic day. Nothing too fast (or too slow).

Warm Up
6x100 Choice

Drills
8x50 Choice (drill down, swim back, work kick off the wall)
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

March 28, 2011 - Distance and IM

2011-03-27T21:55:00.000-07:00
This is a distance/IM set. Below is the expert lane practice.

Warm Up
600 Choice

Drills
6x50 Drill (1:00)

Main Set
100 Free (peppy)
200 Pull (steady)
300 Free (descend by 100s)
4x50 Kick
6x100 IM (descend)
4x50 Kick
400 Pull (steady)
300 Free (descend by 100)
200 Pull (steady)
100 Free (push)

Warm Down
200 Choice

March 23, 2011 - Distance and Kicking

2011-03-20T20:34:00.000-07:00
This nights set emphasizes distance and kicking. Below is the expert set.

Warm Up
200 Free
2x100 Choice
2x50 Kick

Drills
4x50 Free Drill

Main Set
1000 Free
4x50 kick (drop 5 secs every time)
500 Pull
4x50 kick (drop 5 secs every time)
4x100 IM
4x50 kick (drop 5 secs every time)
2x100 Free
4x50 Kick (drop 5 secs every time)

Warm Down
100 Choice

March 21, 2011 - Distance Free and Sprints

2011-03-20T20:32:00.000-07:00
Tonights set is distance free and some sprints. Below is the expert lane set.

Warm Up
200 Free
2x100 Choice
4x50 Kick

Drill
5x50 Free Drill
5x50 Fast Kick

Main Set
3x300 Free
4x200 Pull
5x100 Free
6x50 Alt Fast and Easy on 1:15

Warm Down
100 Choice

March 16, 2011 - Various

2011-03-13T21:20:00.000-07:00
This is supposed to be a recovery week. So nothing should be too swum too hard. Below is the expert set.

Warm Up
200 Free
2x100 Choice
4x50 Kick

Drills
5x100 choice (50 drill, 50 swim)

Main Set
2x50 (1:00) Choice Peppy
6x100 Choice
4x50 (1:00) Choice last 2 Peppy
6x100 Pull
6x50 (1:00) Choice Last 2 Peppy
2x100 Choice
8x50 (1:00) Choice last 2 Peppy

Warm Down
200 Choice

March 14, 2011 - After Meet

2011-03-13T21:17:00.000-07:00
This week is supposed to be a recovery week, I'm doing the shorter set. Karla is taking the distance set. Below is the expert lane set.

Warm Up
5x100 Choice
100 Kick

Main Set

Do next three lines twice, first time free second time non-free. Rest 10 to 20 secs
8x25 drill
4x50 (25 kick/25 swim)
2x100 swim

4 times [25 swim, 5 push ups, 25 swim]

4x100 Pull
4x75 IM no free
4x50 Free
4x25 kick

4 times [25 swim, 5 crunches or sit ups, 25 swim]

2x100 free rest :15
4x50 no breath down, easy back

Warm Down
100 Choice

March 9, 2011 - Meet Preparation

2011-03-06T19:56:00.000-08:00
This night's emphasis is on sprinting with lots of rest. Below is the expert lane practice.

Warm Up
500 Free
100 Kick

More Warm Up
6x50 choice drill down/ swm back (1:00)
5x100 stroke (1:40)

Sprints
We are going to the deep end for swims off the blocks sprints with lots of rest.

Cool Down
4x100 Pull
4x100 stroke if time (1:40)
100 Choice

March 7, 2011 - Distance Alternative

2011-03-06T19:54:00.000-08:00
This set is the alternative to meet preparation. Hopefully we'll have a cooler pool than on Sunday (when the pool was 90 degrees F). Below is the expert practice.

Warm Up
5x100 Choice
100 Kick

Main Set
3x300 (1st 50 kick/50 drill, 2nd 50 drill/ 50 swim, 3rd swim)
3x250 Pull
3x200 Choice
3x150 Free
3x100 IM

Warm Down
100 Choice

March 2, 2011 - Meet Preparation

2011-03-01T21:34:00.000-08:00
This practice we'll be doing some meet preparation. Below is the expert set.

Warm UP
500 Free
100 Kick

Announcements
More warm up
6x50 Choice drill down/swim back (1:00)

Sprints
We are going to the deep end and will we will be swimming 4x50s off the blocks, your choice of stroke.

Stretch out
5x100 stroke (1:40)
6x50 kick down/swim back choice (1:05)

Sprints
We going to go too the deep end and will be sprinting 4x25s. Your choice of stroke. Dive off the block, swim 25, get out, walk around and do again. (You can start in the water if you want). Be sure to swim to the wall.

Stretch out
4x100 Pull
4x100 Stroke (1:40)

Warm Down
100 Choice

February 28, 2011 - Distance Alternative

2011-03-01T21:31:00.000-08:00
This night we have two pools; so this set will be a distance alternative. The main set is a 30 minute swim of 100s. Below is the expert lane set.

Warm Up
200 Choice
2x50 catch-up drill
2x50 1 arm

Announcements
More Warm Up
2x50 DPS
2x50 2 breaths per 50
200 free
200 kick

Main Set
30 minute swim (intense aerobic swim for 30 minutes)
100s on 1:15 (24 100s) or 1:20 (22 100s)

Cool Off
100 Ez
2x (100 choice, 50 kick, 100 choice)

Warm Down
200 Choice

February 25, 2011 - Free, IM, Kick, Sprint

2011-02-24T06:17:00.000-08:00
Tonight's practice has a little of everything. Below is the set for the expert lane.

Warm Up
200 Free
3x100 Pull
100 Kick

Drills
4x50 drill wait for coach

Main Set
6 x 100 Free, breath control first 3
2x100 Kick
100 Sprint Free
6 x 100 Pull, steady pace
2x100 Kick
100 Sprint Free
6 x 100 Choice (not free, could be IM)
2 x 100 Kick
100 Sprint Choice

Warm Down
200 Choice

February 24, 2011 - Sprints

2011-02-24T06:14:00.000-08:00
This practice is the default set for Thursday; however, since it is a light night, the practice can be customized to the swimmers goals.

Warm Up
300 Choice
200 Kick

Drill
4x50 drill wait for coach
Continue warm up 10 x 50, odds 25 kick no board, 25 ez, evens 25 drill, 25 ez

1st Main set
8x50 pace (+2) on :50
100 EZ
6x50 pace on :50
100 EZ
4x50 pace
(-2) on :50
100 EZ
Recovery
500 Pull

2nd Main Set
4 x (50 fast on :45 + 25 EZ on 1:00)
100 EZ
4 x(25 fast on :25 + 25 Ez on 1:00)

Warm Down
200 Choice

Lake Washington Masters Meet Juanita 2/20/11 Meet Results

2011-02-20T20:17:00.000-08:00
Here are meet results from 2/20/11. Lake Washington Masters Meet

Leo E
200 SCY Back 2:28.22
100 SCY Breast 1:15.73
200 SCY Breast 2:44.45

Matt M
50 SCY Free 29.73
50 SCY Breast 40.07
100 SCY Breast 1:28.07

Paul I
100 SCY Breast 1:27.11
200 SCY Breast 3:14.10
50 SCY Fly 34.48
500 SCY Free 7:41.11

Ryan R
50 SCY Fly 28.42
100 SCY Fly 1:05.97
200 SCY Fly 2:40.51
100 SCY Free 56.89
500 SCY Free 6:00.74

February 23, 2011 - starts, stroke and pull

2011-02-20T20:10:00.000-08:00
This week's emphasis is on race specific anaerobic (speed work) and endurance slightly above distance pace. Below is the expert lane practice.

Warm Up
200 Free
3x100 Pull
100 Kick

Main Set

6 x 100 free on 1:25

We going to go too the deep end and will be swimming 4 50s relay style. Your choice of stroke. One person swims at a time. The next person either dives off the blocks or dives off the pool edge or starts in the water.

6x50 choice drill down/ swm back (1:00)

4x100 stroke (1:40)

We going to go too the deep end and will be swimming 4 50s – 5 seconds apart. Your choice of stroke. Each person 5 seconds apart. The next person either dives off the blocks or dives off the pool edge or starts in the water.

4x100 pull (1:30)

If there is time do the following, if not then go to warm down.

8x50 Stroke (desc 1-4/5-8) (:50)

Warm Down
200 Choice

February 21, 2011

2011-02-20T19:57:00.001-08:00
This set is the distance alternative, since Orca has two pools.

Warm Up
200 Free
200 Choice
200 Kick

Announcements

Drills
4x50 1-arm drill down and catchup drill back
4x50 drill where you swim free, be sure to streamline off wall and be sure to look at bottom of the pool

Main Set
1000 Free
500 Pull
400 IM
300 Free
200 IM
100 Free

Warm Down
200 Choice

February 16, 2011 - Sprint/ IM Anaerobic

2011-02-12T20:38:00.000-08:00
This week's emphasis is on Sprint/IM Anerobic. (I'm not sure of the timing so if you get done early, ask for more.) Below is the expert lane set.

Warm Up
300 Free
3x100 Choice

Continued Warm Up
6x100 Free on 1:30

Main Sets
4 times: (100 IM Fast, 50 Easy, 50 kick, rest 1:00)

6x100 Pull just above dist pace rest :15

4 times: 50 choice fast on 2 min

Stanford 75s which are 5x75 free (on 1st 75 middle 25 take 5 breaths, on 2nd 75 middle 25 take 4 breaths, on 3rd take 3, on 4th take 2, on 5th take 1) 10 to 15 secs rest between 75s. Novice/Rookie lanes start at 6 to 8 breaths

Warm Down
100 Choice

February 14, 2011 - Distance Alternative

2011-02-12T20:36:00.000-08:00
This set will be the distance set in the West (shallow) pool. Below is the expert set.

Warm Up
500 Choice

Main Set
500 by repeating (25 kick, 25 right arm, 25 left arm, 25 free)
400 fast
400 by repeating 25 catchup, 75 free
3x300 Free or Pull on 4:15 or 4:30
4x200 IM 3:10
5x100 Free desc 1:20

Warm Down
200 Choice

February 9, 2011 Stroke Specific

2011-02-06T20:19:00.001-08:00
This week is stroke specific with some anerobic work. Below is the expert lane set.

Warm Up
300 Free
3x100 Choice

Warm Up continued
6x100 Free on 1:25/1:30

Vertical Kicking in the deep end

4 times the following:
2x50 stroke drill (:50)
100 stroke fast

5x100 recovery pull on 1:30

4 times the following:
2x50 free easy (:45/:50)
100 stroke fast

Warm Down
200 Choice

February 7, 2011 - Distance set in West Pool

2011-02-06T20:16:00.000-08:00
We have two pools on Mondays and in the West (shallow) pool, we'll be swimming a distance set. Below is the practice for the expert lane. Karla will be doing something different in the East (deep) pool.

Warm Up
300 Free
3x100 Choice

Drills
4x100 (50 kick, 50 free)
4x100 (50 catchup, 50 free)

Main Set
400 Free
400 Pull
2x200 Free
2x200 IM/Stroke
4x100 Pull (1:15/1:25)
4x100 IM

Warm Down
200 Choice

Olympia 2/5/11 Meet Results

2011-02-05T17:29:00.001-08:00
Here are the results from the Olympia Meet held on 2/5/11

Men's 200 SCY Medley Relay 2:09.70 (Matt T., Paul I., Ryan R., Mike T.)

Matt T
50 SCY Free 26.04
100 SCY Free 59.45
50 SCY Back 30.84

Mike T
50 SCY Free 30.89
100 SCY Free 1:10.32
50 SCY Fly 37.15
50 SCY Back 30.84

Paul I
1650 SCY Free 25:46.61 (1:34 pace)
50 SCY Breast 39.85
100 SCY Breast 1:32.01
200 SCY Breast 3:16.31

Ryan R
1650 SCY Free 20:48.33 (1:16 pace)
50 SCY Fly 27.82
100 SCY Fly 1:04.34
200 SCY Fly 2:54.92

Anacortes 1/23/11 Meet Results

2011-02-05T17:18:00.000-08:00
Here are the meet results form the Anacortes 1/23/11 Short Course Meters Meet

Mens SC M Freestyle Relay - 2:01.52 Ryan R, Brian W, Paul I, Joshua J
Mens SC M Medley Relay - 2:27.93 Paul I, Brian W, Ryan R, Joshua J

Brian W
50 SC M Free - 30.61
100 SC M Free - 1:11.92
50 SC M Breast - 39.06
100 SC M Breast - 1:30.92
200 SC M Breast - 3:20.72

Joshua J
50 SC M Free - 28.15
100 SC M Free - 1:03.31
50 SC M Fly - 34.22

Paul I
50 SC M Breast - 46.19
100 SC M Breast - 1:38.48
200 SC M Breast - 3:45.93
200 SC M IM - 3:28.87

Ryan R
50 SC M Fly - 30.18
100 SC M Fly - 1:14.30
100 SC M Free - 1:04.11
200 SC M Free - 2:27.83
400 SC M Free - 5:18.49

February 2, 2011 - Free, Pull, IM, Choice

2011-01-30T21:45:00.000-08:00
This week's plan calls for free/stroke, distance aerobic. So this practice has some free, some pull, some IM and a little choice. Below is the expert lane set.

Warm Up
200 Free
200 Pull
200 Kick

Main Set
4x200 Free no pulling (2:45)
2x50 Fist Free
3x200 Pull (2:40)
4x50 IM order (1:00)
2x200 Free no pulling (2:35)
6x50 kick
200 Choice
8x50 no breathing down, easy back

Warm Down
200 Choice

January 31, 2011 - Distance Aerobic

2011-01-30T21:40:00.000-08:00
The schedule for this week calls for (stroke/free distance aerobic). This day the pool is split. Karla will be doing some shorter stuff while I'll be taking the shallow (West) pool and having a distance set (the broken mile) while I time a swimmer for the hour postal. Below is the set for the expert lane.

Warm Up
200 Free
200 Choice
100 Kick

Main Set
3x100 (50 drill, 50 swim) rest 20 sec
4x50 kick
4x100 Choice (1:40)
50 easy
broken mile 275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25
50 easy
4x100 Choice (1:40)

Warm Down
150 Choice

January 26, 2011 - Free with some Sprint work

2011-01-23T20:18:00.001-08:00
This week involves some free sprinting with limited rest. This is meant to raise your heart rate. There will be a fairly long warm up with 2 high intensity sets separated by some moderate swimming. The final set is moderate choice to bring down your heart rate. The high intensity sets should leave you breathing hard each time you stop at the wall. Otherwise you probably aren't pushing hard enough and getting your heart rate up. Below is the expert set.

Warm Up
200 Free
3x100 Pull
100 Kick

Main Set
- moderate 6x100 free rest :15
- 4x50 kick
- 100s free FAST with 30 sec rest. This should be at a challenging pace. Your breath should be heavy at the end of each 100. Idea is to get your heart rate up.
- 6 x 100 Pull or swim choice, steady pace
- 100s free FAST with 30 sec rest. This should be at a challenging pace. Your breath should be heavy at the end of each 100. Idea is to get your heart rate up.
- 6x100 Easy Choice

Warm Down
100 Choice

January 24, 2011 - Distance swim in alternate pool

2011-01-23T20:13:00.000-08:00
Tonight Karla is taking the East Pool (the main deep pool) and I'm talking the West Pool (the shallow pool). In the shallow pool we will be doing 2 things. I'll be doing the hour postal for those who want to swim that. In addition, I'll be gvinig a long aerobic set, and I'm doing that because all of my attention will be given to the postal swim. Below is the aerobic set for the expert lane. Sprinters... don't worry, you can stay in the East Pool with Karla.

Warm Up
600 Free

Main Set
550 Pull
500 IM
450 Free
400 Pull
350 Free
300 IM
250 Free
200 Pull
150 Free
100 IM
50 Free

Warm Down
100 Choice

January 19, 2011 - Aerobic day, mostly free

2011-01-16T20:09:00.000-08:00
This is a recovery week of EN1-EN2 (endurance 1 and 2). The main set consists mostly of 200s done at an aerobic pace. Below is the expert lane set.

WarmUP
200 Free
200 Pull
3x100 Choice
100 Kick

Drills
6x50 free drill (your chocie)
6x50 kick (1:00)
5x100 Free (2:35-2:45)
4x100 IM (1:35)
5x200 Pull (2:30-2:45)

Warm Down
200 Choice

January 17, 2011

2011-01-16T20:08:00.001-08:00
This week is a recovery week. Since we have two pools, Karla is doing a regular practice set and I'm doing a fun ("aka different") swim. Come to practice and have fun.

January 12, 2011 - Speed and Mid Distance EN3/SP2

2011-01-09T16:13:00.000-08:00
This practice is meant to work on speed. EN3 means 1 to 2 seconds faster than threshold. SP2 means as fast as possible, less yardage with more rest. Where it says rest 1:00, that means 1:00. Below is the expert lane.

Warm Up
200 Choice
4x100 alt swim/kick/drill/swim by 100

Announcements

Main Set
3x25 kicks odds build, evens fast
4x25 build to fast last half think speed
4x50 fast in and out of turns
4x25 1st half of 25 fast, 2nd half ez
4x50 descend to fast
3x150 (2 fast, 1 easy) rest 1:00
4x150 Pull (2 fast, 1 mod, 1 easy) rest 1:00
4x150 Choice (2 fast, 1 mod, 1 easy) rest 1:00

Warm Down
200 Choice

January 10, 2011 - Freestyle Work Anaerobic EN3/Sp2

2011-01-09T15:51:00.000-08:00
This practice is meant to work on sprinting. EN3 means 1 to 2 seconds faster than threshold. SP2 means as fast as possible, less yardage with more rest. There will be a relatively long warmup. Below is the expert lane, but all lanes will do the same.

Warm Up
800 Choice

Drills
4x50 drills wait for coach

Main Set
6x100 Free on 1:25

Sprint Set
1-50 as practice for what is coming next. WAIT for coach's instructions.

10 50s on 2 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 100s or 150s on 2:00, but you must go last in the lane and NO TIMES will be recorded.

6x100 Pull or swim choice, steady pace.

Choice
200 Warm Down

January 5, 2011 - Main Stroke EN1

2011-01-03T15:43:00.000-08:00
This week is work on your major stroke working at an Aerobic level. Below is the expert lane set.

Warm Up
200 Free
2x100 Choice
4x50 Kick

Main Set
5x100 choice (50 drill, 50 swim)
2x50 choice - peppy on 1:00
6x100 choice
4x50 choice - last 2 are peppy on 1:00
6x100 pull
6x50 choice - last 2 are peppy on 1:00
2x100 choice
8x50 choice - last 2 are peppy on 1:00

Warm Down
200 Choice

January 3, 2011 - Main Stroke work EN1

2011-01-03T15:40:00.001-08:00
This week is the first week of January and involves major stroke work. Below is the set for the expert lane.

Warm Up
200 Free every 3rd length fist drill
200 Choice
100 Kick

Main Set
6x125 On the odds kick or drill the first 50, then 75 free. On the evens first 50 is drill, then 75 free

The next set are your choice and should be your major stroke
8 times the following:
25 kick
50 dill
75 build
100 peppy

10x25 Odds no breath, evens swim

Warm Down
100 Choice

Dec 22, 2010 - 500s

2010-12-19T21:23:00.000-08:00
This week is a recovery week. The pace is meant to be easy. Below is the expert lane set.

Warm Up
200 Free
200 Pull
200 Choice
200 Kick

Main Set
2x250 (50kick, 100 drill, 100 free)
500 Free
500 Pull
5x100 (50 kick/50 choice)
5x100 Free (1:20/1:25)
Broken 500 (150, 125, 100, 75, 50)

Warm Down
200 Choice

Dec 20, 2010 - Various

2010-12-19T21:20:00.000-08:00
This week is the last week of the progression and is supposed to be at a relatively easy pace. Below is the expert lane set.

Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick

Drills
8x50 (50 drill, 50 swim, Reverse IM order)
8x50 Kick IM order
6x100 IM descend 1-3, 4-6 (1:30/1:35)
2x50 Free long push off
2x50 Free low stroke count
2x50 Free fast turn over
6x100 Free/Pull desc 1-3, 4-6 (1:20/1:25)
4x100 Choice
100 Choice Super fast

Warm Down
100 easy

Dec 13, 2010 - Faster Kicking and Anaerobic work

2010-12-12T20:20:00.000-08:00
Goal for practice, work above aerobic level, you should be swimming a pace ABOVE that which can be done for a long time, you should need the rest given. You can choose to do an aerobic practice, but without some anaerobic work you'll get stuck in a rut.

Warm Up
200 Free
3x100 Pull
100 Kick

Drills
6 x 100 [50 drill, 50 swim]

Main Set - We will do this all together.
4 min kick one length hard, one length mod to easy, the idea is to get the heart rate up, rather than achieving a specific distance
On 2:15 -- 5x100 fast free (lane 1 should do fast 50s) (or aerobic 100s or if you can do faster than a 1:30 pace, you can do aerobic 150s)
4 min kick one length hard, one length mod to easy, the idea is to get the heart rate up, rather than achieving a specific distance
On 3:00 5x (100 or 150) fast choice (or if you can do a 1:30 pace, you can do aerobic 200s)

Warm Down
6 to 10 x 50 choice on 1:00
200 Choice

Dec 8, 2010 - Drills, Pull, Kick, Free

2010-12-05T20:58:00.000-08:00
This continues week 2 of a 4 week build with the emphasis on Pulling, Kicking, Drills at an Aerobic pace (EN1/EN2) - not a lot of rest, but NOT fast

Warm Up
500 Choice

Main Set
6x50 Drill alt catch up and fist
6x50 Free with 4 dolphin kicks off wall
3x300 Pull (4:00/4:15)
4x50 Kick
3x200 Pull (2:40/2:50)
4x50 Drill alt 1 arm and zipper
4x50 Kick
5x100 Free (1:20/1:30)

Warm Down
100 Choice

Dec 6, 2010 - Drills, Free, Kick, Pull (shorter distances)

2010-12-05T20:56:00.001-08:00
This is week two of 4 wk build. Pulling Kicking, Drills Aerobic pace EN 1/En 2 – not a lot of rest, but not fast. Below is the expert lane set.

Warm Up
500 Choice

Main Sets
5x50 Free with 4 dolphin kicks off wall
5x50 Free no breaths between flags and wall
5x100 Free (1:20/1:30)
5x50 Kick
5x100 Pull (1:20/1:30)
8x50 drills (rotate IM, fly/back, back/breast, etc.)
4x100 IM (1:35/1:45)
5x50 Kick
3x100 Pull (1:20/1:30)

Warm Down
100 Choice

Dec 1, 2010 - Pull, Kick, Free, with some IM or choice

2010-11-28T20:28:00.000-08:00
This is the first of a 3 week build, MOst of the swimming should be done at the EN1 level. This is 2-4 secs slower than threshold Heart Rate (HR) is 120-150. Below is the expert lane set.

Warm Up
200 Free
200 Pull
100 Kick

Main Set
400 Pull (steady aerobic pace)
4x50 kick (desc 1-4)
2x300 Pull (rest :30)
4x50 kick (desc 1-4)
4x200 Odds are choice or IM, Evens are free (rest :30) perfect stroke (aerobic pace)
4x50 Kick (desc 1-4)
5x100 Free/ choice (aerobic pace)

Warm Down
200 Choice

Nov 29, 2010 - Free, Kick, Pull, IM, Stroke (EN 1 level)

2010-11-28T20:25:00.000-08:00
This is the beginning of a 3 week build, The level of effort for most of the practice should be EN1 – 2-4 secs slower than threshold HR 120-150. Below is the practice for the expert lane.

Warm Up
200 Free
200 Pull
200 Kick

Main Set
5x100 free (1st easy, build to mod) 1:25/1:30
10x50 Choice Kick (1:00)
4 x [ 100 pull, rest :15, 75 pull, rest :15, 50 pull, rest :15, 25 pull ]
4x100 IM rest :20 working on perfect form and turns
8x50 choice 1st work start, 2nd work turn, 3rd work end, 4th fast

Warm Down
200 Choice

Nov 17, 2010 - Fast with Active Rest

2010-11-14T15:18:00.000-08:00
This week is 3rd in progression. This week is working Level 1 effort. High Heart Rate. When you aren’t swimming hard it should be easy. Below is the set for the expert lane.

Warm Up
200 Free
200 Pull
200 Kick

Main Set
4x50 Choice (:55)
10x50 Fast Kick (1:00)
12x100 Pull 3rd, 6th, 9th, 12th fast (others perfect stroke) 1:15/1:20
6x100 Choice alt ez hard 1:25/1:30
2x(100 Free MAX FAST + 50 Ez) 1 min rest

Warm Down
200 Choice

Nov 15, 2010 - 10 100s on 3 minuts

2010-11-14T15:11:00.001-08:00
This practice will be based on high intensity swimming (however there will be alternative if you need to do a long aerobic set). Tonight's main set is 100s on a 3 minute send off. Below is the expert lane set.

Warm Up
200 Free
3x100 Pull
100 Kick

Announcements
Continued Warm Up
6x100 Free on 1:25

Choice of sprinting or aerobic but both on 3 minutes. All lanes go together.
Sprinters go first in the lane:
10 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. Hard effort. The idea is to push your system; so it will adapt to going faster, plus you should try figuring out what makes you go fast.You don’t have to give times.
Aerobic swimmers go after sprinters
You may swim 100s or 150s on 2:00, but you must go last in the lane and NO TIMES will be recorded.

Cool Down
6x100 Pull or choice swim at a steady pace

Warm Down
200 Choice

Nov 10, 2010 - Free and IM

2010-11-07T15:44:00.001-08:00
Today is free and IM but the sets are longer distance than on Monday.

Warm Up
200 Free
100 Pull
100 IM Drill
100 Kick

Main Set
8x50 on :40/:45
4x75 kick
3x200 Steady (2:35 to 2:50)
8x50 IM order on :50
4x75 Kick
3x200 IM on 3:00 to 3:10
4x100 Pull on 1:20
8x25 alt sprint and easy

Cool Down
100 Choice

Nov 8, 2010 - Free and IM

2010-11-07T15:41:00.000-08:00
This practice has some of every stroke. Below is the expert lane set.

WarmUp
200 Free
200 Free Drill
200 Kick

Main Set
100 free
50 kick
100 back
50 kick
100 breast
50 kick
100 IM

Do 5 times (once back, once breast, the rest free or fly)
50 build rest :10
100 moderate rest :20
50 fast
100 EZ

Below is NOT part of the repeats above
7x100 Pull descend 1-4 first four last 3 push (on 1:15/1:25)

Cool Down
200 Choice

Nov 3, 2010 - Pull (longer than Monday) and Kick

2010-10-31T17:43:00.000-07:00
The practices are going to follow a schedule laid out by Kat for the year. This is the first week of the schedule and the emphasis is on pulling and kicking at an aerobic pace. Below is the expert set.

Warm Up
200 Free
200 Pull
100 Kick

Choice
4x50 Drill Choice
3x100 Choice
5x50 Ch (:50/:55) desc

Main
5x50 Kick (4th person)
50, 100, 150, 200, 250, 250, 200, 150, 100, 50 Pull
5x50 Kick (4th person)
5x50 Free (work on kicks off wall) (:45/:50)

Warm Down
200 Choice

Nov 1, 2010 - Pull and Kick

2010-10-31T17:41:00.000-07:00
The practices are going to follow a schedule laid out by Kat for the year. This is the first week of the schedule and the emphasis is on pulling and kicking at an aerobic pace. Below is the expert set.

Warm Up
200 Free
200 Pull
100 Kick

Main Set
5x50 free (:45) desc
5x50 free drill (alt catch up, 1 arm)
Twice [4x50 Flutter Kick, 4x75 Free, 4x100 Pull (1:20/1:25)]
6x50 Free (work on kicks off wall) (:45/:50)
4x100 Ch (1:40)

Warm Down
200 Choice

Oct 27, 2010 - Distance 200s

2010-10-24T18:07:00.000-07:00
This night is an aerobic set with many 200s. Below is the expert set.

Warm Up
200 Choice
3x100 Free
6x50 Kick

Main Set
4x200 swim(10-15 sec rest, or when 4th person gets to wall)
4x200 IM
4x200 Pull
100 Ez kick
5 x 100 Choice

Warm Down
200 Choice

Oct 25, 2010 - Higher Intensity

2010-10-24T18:04:00.000-07:00
After warm up there are a few sets to further warm up the body. These should be done at a moderate pace. High intensity should be swum where fast is indicated. Below is the expert lane set.

Warm Up
200 Free
3x100 Pull
100 Kick

Further warm up
5x100 Choice
4x50 kick
6x100 Pull

Main Set - This set is done 3 times.
6 x 25 drill odds, swim evens
3x50 first one fast start, second fast middle, third fast finish
2x100 (50 fast and 50 easy) on 2:00-2:15

Warm down
100 Choice

Oct 20, 2010 - Distance

2010-10-17T08:45:00.000-07:00
This practice works more on aerobic distance with a sprint set at the end. Below is the expert lane set.

Warm Up
200 Free
200 Choice
200 Kick

Drills
5x50 free
5x50 kick

Main Set
500 pull
Broken 500 (150, 125, 100, 75, 50)
5x100 (50 kick/50 back or breast)
5x100 Free (1:20/1:25)
10x50 Alt choice fast, choice easy (1:00 or slower)

Warm Down
100 Choice

Oct 18, 2010 - Stroke

2010-10-17T08:44:00.000-07:00
This practice we will do a little of every stroke. Below is the expert lane practice.

Warm Up
200 Free
200 Choice
200 Kick

Main SEt
5x100 pull mod pace
4x25, 4x50, 4x100 breast (25s kick, 50s drill, 100s swim)
4x25, 4x50, 4x100 back (25s kick, 50s drill, 100s swim)
4x25 IM kick, 4x50 IM order drill,
4x100 IM
8x50 alt no breath down easy back, easy

Warm down
100 Choice

Oct 13, 2010 - All strokes

2010-10-10T13:59:00.000-07:00
THis practice involves all strokes. Below is the expert set.

Warm Up
4x50 Free
3x100 Choice
100 IM

Drills
4x50 Drills wait for coach

Main Set
3x(3x50) 1st 3 fly, 2nd 3 back, 3rd 3 breast on :50/:55 long pushoffs
6 x 100 choice on 1:30 min descend 1-3, 4-6
3x100 Kick
6 x 100 Pull 1:15
3x(3x50) 1st 3 choice, 2nd 3 kick, 3rd 3 choice
3 x 100 choice 1:35

Warm Down
200 Choice

Oct 11, 2010 - Distance and IM

2010-10-10T13:57:00.000-07:00
This practice has some distance and IMs. Below is the expert set.

Warm Up
600 choice

Drills
6x50 Choice drills

Main Set
100 Free (peppy)
200 Pull (steady)
300 Free (descend by 100s)
4x50 Kick
6x100 IM (descend)
4x50 Kick
400 Pull (steady)
300 Free (descend by 100)
200 Pull (steady)
100 Free (push)

Warm Down
200 Choice

Oct 6, 2010 - Sprint practice

2010-10-03T14:48:00.000-07:00
The goal of this practice is to do short FAST 25 sprints. Below is the expert set.

Warm up
200 Free
100 Pull
100 Back
100 Breast
100 Kick

Main Set
4x 150 where 150 is (50 drill, 50 swim, 50 kick)
4x100 Pull 1:25

SHORT SPRINT SET – Maximum speed without lactate acid build up
10 x 25 ALL out on 2 minutes (choice, or alt free and stroke) from blocks if you want

4x100 Choice on 1:35
3x100 Pull 1:25

Warm Down
200 Free

Oct 4, 2010 - Distance

2010-10-03T14:44:00.000-07:00
This practice has as its main set a long swim. Below is the expert set.

Warm Up
200 Free
200 Pull
100 Choice
100 IM
100 Kick

Starts
We'll be doing some starts from the blocks

Main Set
3x100 long and stretched out
50 Ez
1000
50 Ez
6x50 kick
50 Ez
4x200 Pull
50Ez
4x100 choice

Warm Down
100 Choice

Sept 29, 2010 - Free and Stroke

2010-09-26T12:58:00.000-07:00
This night's set is free and stroke. Below is the expert lane practice.

Warm Up
3x100 Free
100 IM
100 Kick

Drills
4x50 drill wait for coach

Main Set (20 sec rest for all)
2X150 Pull
3X100 Fr
4X75 Fr
6x50 Fr
8X25 Fr (desc 1-4, 5-8)
2X150 IM No Fly
3X100 IM
4X75 One each stroke
6x50 Choice
8X25 IM order

Warm Down
200 Choice

Sept 27, 2010 - Distance

2010-09-26T12:56:00.000-07:00
This night's practice emphasizes free and pull. Below is the expert lane set.

Warm Up
200 Free
200 Kick
200 Pull

Drill
5x50 (12 kicks per stroke down, free back)
5x50 (zipper drill down, finger tip drag back)
4x50 Kick

Main Set
5x200 (Pull) (2:35/2:40)
5x150 (odds IM no free, evens free
5x100 Free descend (1:20)
5x50 Choice on Minute descend

Warm Down
200 Choice

Sept 22, 2010 - Pull Free Choice

2010-09-22T05:44:00.000-07:00
This evening's practice has a little of everything. Below is the expert lane set.

Warm Up
200 Free
3x100 Choice
100 Kick

Drills
4x50 Wait for coach

Main Set
4x150 Pull
4x50 Kick Free
6 x 100 Free on 1:50 descend 1-3, 4-6
100 Ez
6 x 100 [50 kick, 25 drill, 25 swim] choice
6 x 100 choice on 2 minutes descend 1-3, 4-6

Warm down
200 Choice

Sept 20, 2010 - Various

2010-09-20T04:33:00.000-07:00
This practice is a mix of things at shorter distances. Below is the expert lane set:

Warm Up
200 Free
200 Pull
100 Kick

Drill
5x50 Free (your choice of drill)
5x50 flutter kick (1:00)

Main
5x100 Pull (1:15/1:20)
5x50 Ch Drill
5x100 Ch (1:40)
5x50 Choice kick
5x100 IM (1:35)
10x50 Ch alt sprint, ez (1:00)

Warm Down
200 Choice

Sept 19, 2010 - Distance

2010-09-20T04:31:00.000-07:00
I substituted for Heather. This practice is distance aerobic. Below is the expert lane set:

Warm up
200 Choice
100 Free
6x50 Kick

Main Set
100, 200, 300, 400, 500, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall)
100 Ez kick
4x50 Choice alt fast, ez
4 x 100 Choice

Warm Down
100 Choice

Sept 17, 2010 Sprint Workout

2010-09-20T04:29:00.000-07:00
This practice I substituted for Heather. Below is the expert lane set:

Warm Up
200 Free
200 Choice
100 Kick

Drills
8x25 free (1,2,3,4,5,6,7&8 str b4 1st breath)

Main Set
8x50 Pull (desc 1-4, 5-8)
8x50 Kick IM order

Do the Following Twice
8x25 Fast (:10 sec rst)
100 easy
4x50 Fast (:15 sec rst)
100 Easy
2x100 Fast (:30 sec rst)
2x100 Easy

Warm Down
100 Choice

Sept 13, 2010 Various Strokes

2010-09-20T04:27:00.000-07:00
Below is the expert lane set:

Warm up
200 Free
200 Choice
100 Kick

Drills
3x50 back streamline
5x100 back (25 drill, 75 perfect swim) 15 sec rest

Main Set
6x100 Pull (descend 1-3, 4-6) 1:15/1:25
4x100 fast back with 30 sec rest
3x50 Kick
5x100 IM 1:30/1:40
5x100 Pull steady but not fast

Warm Down
100 Choice

Sept 1, 2010 - All Strokes

2010-08-31T20:59:00.000-07:00
This evening I'm substituting for Kat. Tonight will feature all strokes. Below is the expert lane set.

Warm Up (about 15 min)
200 Free
200 Pull
200 Choice
200 Kick

Main
3x50 Kick

In the sets below, do drill on the first of each set, except pull and IM
4x100 breast
4x150 back
6x100 free (descend 1-3, 4-6)
4x150 pull (descend 1-4)
3x100 IM
3x50 choice

Warm Down
100 Choice

Aug 23, 2010 - Choice of Short distance or Long Distance

2010-08-22T12:11:00.000-07:00
Today the lanes have a choice of short distance or long distance. Everyone will do the same warm up and then the lane gets to choose. Below is the set for the expert lane.

Warm Up
200 Choice
200 Free
4x50 Kick

Below is practice for the "short distance"
6x75 Rotate IM order (Fly, Back, Breast), (Back, Breast, Free), (Breast, Free, Fly), etc.
7x100 (50 Choice, 50 ez)
6x125 Free (50 fast, 50 ez, 25 fast)
4x150 pull
2x200 IM
8x25 (alt, no breath, ez)
100 Warm Down

Below is the practice for the "long distance"
100, 200, 300, 400, 500, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall)
100 Ez kick
4x50 Choice alt fast, ez
4 x 100 Choice
200 Warm Down

Aug 22, 2010 - Free, IM, Stroke

2010-08-22T12:08:00.000-07:00
I am substituting again for Heather. Below is the expert lane set.

Warm Up
6x100 Choice

Drill
5x150 (50 kick, 50 drill, 50 free)

Pull Set
6x100 Pull

Kick Set
4x50 kick

Drill Set
5x150 (50 choice drill, 50 choice, 50 free)

IM set
4x100 IM

50's set
6x50 Non-free

Warm Down
200 Choice

Aug 20, 2010 - IM, Pull, Choice

2010-08-22T12:05:00.001-07:00
I substituted for Heather on Friday. The following is the practice for the expert lane.

Warm Up
200 Choice
2x100 Free
2x50 Kick

Drill
Four times the following in reverse IM order (first time through free, second time through breast, third time through back, last time through fly)
4x25 drill
100 swim

IM Set
5x100 peppy IM with 30 seconds rest

Kick Set
8x50 Choice kick alternating fast and easy

Pull Set
6x100 Pull

50's Choice
10x50 Choice alternate sprint and easy recovery

Warm Down
200 Choice

Aug 16, 2010 - Free and Pull

2010-08-22T12:00:00.000-07:00
This practice emphasizes free. Below is the expert lane set. The total yardage is 3,500 including warm up and cool down.

Warm up
200 Choice
2x100 Pull
100 Free
100 Kick

Drill
Do the following three times:
4x25 finger tip drag
100 free (fast/easy by 25)

Kick Set
150, 100, 50 Kick

Do the following three times:
50 free easy
100 free moderate
50 free fast

Drill set
4x50 (25 spear drill, 25 free

Do the following three times:
100 Pull
2x50 Pull

Choice
4x100 Choice rest :15 seconds
100 Choice super fast

Warm Down
100 Choice

Aug 9, 2010 - Broken 1650 and sprint work

2010-08-08T14:46:00.001-07:00
This practice has a broken 1650 followed by some sprint work. Below is the expert lane set

Warm Up
200 Free
3x100 Choice

Drills
4x50 wait for coaches instruction

More warm up
5x100 (50 kick, 50 swim)

Main Set
275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25
3 times [100 Choice moderate, 50 Choice FAST, 50 easy]

Warm Down
150 Choice

Aug 2, 2010 Moderate distance

2010-08-01T14:28:00.000-07:00
This practice mostly works on moderate distance, mostly free. Below is the expert set

Warm up
200 Choice
2x100 Free
2x50 Kick

Drills
8x75 pull breathing 3, 5, 7 by 25
4x [50 kick, 50 drill, 50 free]

Main Set
3x200 Pull Steady
5x100 IM (1:30-1:35)
2 times
[2x50 kick, 2x100 Free]
4x50 Choice alternate 50 easy, 50 fast

Warm Down
200 Choice

July 12, 2010 - Stroke Practice

2010-07-11T20:23:00.000-07:00
This practice is so you can work your individual stroke. Below is the expert lane set.

Warm Up
200 Free
3x100 Pull
100 Kick

Drills
6x50 Drill down/swim back (1:00)

Main Set
2x200 stroke
6x50 kick down/swim back
5x100 Pull Free (1:20)
100 easy
5x100 stroke (1:40)
6x50 stroke kick
10x50 stroke (descend 1-5, 6-10) on :55

Warm Down
200 Choice

June 28, 2010 - Pyramid

2010-06-27T20:49:00.000-07:00
The main set is a pyramid where you alternate fast and active recovery. Below is the set for the expert lane. It is 3,600 to 3,800 yards.

Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick

More Warm Up
5x100 Pull (1:20/1:25)

Pyramid
15 to 20 seconds rest
50 Easy
100 Fast
150 Drill IM No Free
200 IM Fast
250 (alt 50 free drill, 50 free swim)
3x100 Choice FAST
300 (alt 50 kick, 50 drill)
250 Fast Free
200 [2 times (25 kick, 50 drill, 25 swim)]
150 IM no free FAST
100 easy
50 Choice Fast

Aerobic or sprints
Either 5x100 Free or 6x60 sprint on 1:25

Warm Down
100 Choice

June 21, 2010 - IM, Free, Choice

2010-06-20T18:12:00.000-07:00
This practice does a little IM, Free, and Choice with distances of 100 or less. Below is the expert set.

Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick

Drills
8x50 (50 drill, 50 swim, Rev IM order)
8x50 Kick IM order

Main Set
6x100 IM (descend 1-3, 4-6) 1:30/1:35
2x50 Free long push off
2x50 Free low stroke count
2x50 Free fast turn over
6x100 Free/Pull descend 1-3,5-6 1:20/1:25
4x100 Choice
100 Choice super fast

Warm Down
100 easy choice

June 14, 2010 - A little of everything

2010-06-13T20:04:00.000-07:00
This practice has a little of everything, free, IM, Pull, and Choice (and of course some kicking). Below is the expert lane set.

Warm Up
5x100 Choice

Drill
4x50 Wait for choice. We will work flip turns for free.

More warm up
500 Free

Main Set
4x50 kick
4x50 drill IM order
5x100 IM descend
4x50 kick IM order
4x50 free no breathing from flags to wall
5x100 Fast pull on :30 sec rest
100 easy
6x50 choice descend 1-3, 4-6 on 1:15

Warm Down
200 Choice

May 31, 2010 - 100 Sprints

2010-05-31T14:49:00.000-07:00
Below is the practice for the expert lane, however, everyone is doing the same sprint set. The work in this set are the two sets of sprinting. There is lots of rest; so that you can work at a high effort. This practice is designed to raise your power and lift your aerobic capacity.

Warm Up
200 Free
3x100 Pull
100 Kick

More warm up
6x100 on 1:25

5 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 or 200s, but you must go last in the lane; however, I encourage you to push your capacity. NO TIMES will be recorded.

Easy set
6x100 pull on steady pace.

5 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 or 200s, but you must go last in the lane; however, I encourage you to push your capacity. NO TIMES will be recorded.

Warm Down
200 Choice

May 24, 2010 - Mixed

2010-05-23T21:44:00.000-07:00
Tonight is a mixed night. Lane 6 asked for back. Lanes 4 and 5 have asked to be prepared for a 70.3 half ironman. So the workout varies by lane

Lane 6
Warm up
200 Free, 200 Pull, 200 Choice, 200 Kick
Main
8x50 back (25 kick, hard and far from wall, ez swim back)
8x50 drill (alternate 50 with fast spin for first 12 yards, and 50 touch opposite shoulder)
6x100 back on 1:35/1:40 descend 1-3 and 4-6 (the fast ones should have fast kick off wall)
2x100 easy
8x50 breast kick
4x50 breast drills (alt 2 kick per pull and 2 pulls per kick)
4x50 breast work pull out (with kick) and turns (low head… elvis)
6x100 Breast 1:40 desc 1-3,4-6
Warm Down 200 choice

Lanes 4 and 5 (getting ready for a tri)
Warm up
200 Free, 200 Pull, 200 Choice, 100 Kick
Main
4x50 free (25 kick/25 drill)
4x50 free (25 dril/25 swim)
1000
500 (lane 5 do twice)
250
100
50
4x100 free hard 5 sec rest
Warm Down 200 choice

Lane 3
Warm Up
200 Free, 200 Pull, 100 Choice, 100 Kick
Main
8x50 Kick down drill back IM order
8x50 Swim down/ drill back (IM Order)
6x00 IM (2:00) (descend 1-3, 4-6)
4x50 kick free on side
2x50 catch up
2x50 fist
2x50 low stroke count
3x100 free (1:50) descend 1-3
3x100 Pull (1:50)
Warm Down 100 Choice

Lane 2 (smilar to 3)
Warm Up
200 Free, 200 Pull, 100 Choice, 100 Kick
Main
4x50 Kick down drill back IM order
4x50 Swim down/ drill back (IM Order)
6x00 IM (descend 1-3, 4-6)
4x50 kick free on side
2x50 catch up
2x50 fist
2x50 finger tip drag
2x50 low stroke count
3x100 free (1:50) descend 1-3
3x100 Pull (1:50)
Warm Down 100 Choice

Lane 1
Warm Up
2x100 Free, 100 Pull, 100 Choice, 100 Kick
Main
2x50 kick on side (lower arm over head, top arm by side)
2x50 catch up
2x50 fist
2x50 fingertip drag
2x50 low stroke count
6x50 free
6x50 pull
2x50 free kick
2x50 breast kick
6x50 breast
2x50 back kick
4x50 back
Warm Down 100 choice

May 17, 2010 - Distance 500s

2010-05-16T20:44:00.000-07:00
This practice is based around sets of 500. Below is the expert lane practice. Other lanes have less yardage.

Warm up (a little longer than usual)
200 Free
200 Pull
200 Choice
200 Kick

Drill
2x250 (50 kick, 100 dril, 100 free)

Main Set
500 Free
500 Pull
5x100 (50 Kick/50 choice)
5x100 Free (1:20/1:25)
Broken 500 (150,125,100,75,50)

Warm Down
200 Choice

May 11, 2010 - Distance, Pull, IM

2010-05-09T19:51:00.000-07:00
This practice emphasizes distance for the open water and triathlete swimmers. Below is the expert lane sets.

Warm Up
200 Free
200 Pull
200 Choice

Main Set
6x50 Kick (:55)
500 Fr mod
5x100 pull (1:20/1:25) descend
400 fr mod
4x100 IM (1:30/1:35) descend
300 fr mod
3x100 pull (1:15/1:20)
200 fr mod
2x100 IM (1:25/1:30)
2x100 pull (1:10? to 1:20)

Warm Down
2x100 Choice

May 3, 2010 - Free and Stroke

2010-05-02T20:29:00.000-07:00
This evening's practice is freestyle and stroke. Below is the expert lane set. 4,000 total yards

Warm Up
200 Choice
2x100 Pull
100 Kick

Coached Drills
4x50 Dills wait for coach's instruction

Main Set
4x100 Fr Drill down/swim back
3x200 Free (2:40-2:50)
4x50 Kick
3x200 Pull (2:40-2:50)
3x100 choice drill down/swim back
4x100 Choice (1:35 or 1:40)
4x50 Kick
200,150, 100, 50 Choice

Warm Down
100 Choice

April 26, 2010 - Reverse Pyramid IM

2010-04-25T16:42:00.000-07:00
This practice is a reverse pyramid. This set is a challenge because of the increasing distance towards the end of practice. Below is the expert lane set.

Warm Up
200 Free
200 Pull
200 Kick

Main Set
500 free (50 drill, 50 swim)
400 back (50 drill, 50 swim)
300 breast (50 drill, 50 swim)
200 fly (drill down, swim back)
100 IM
100 Kick
200 Free
300 Kick
400 Pull
500 Free (broken every 100 for 5 to 10 secs)

Warm Down
200 Choice

April 19, 2010 - IM and Distance

2010-04-18T21:15:00.001-07:00
This set practices both IM and distance. Below is the expert lane set.

Warm Up
200 Free
200 Pull
100 Choice
100 Kick

Drills
4x50 Wait for coach

Main Set
8x50 IM order drill down, swim back (1:00)
500 Pull
5x100 IM (1:35)
500 Free steady pace
8x75 (1:15) 1st is 75 fly, back, breast, 2nd is 75 back, breast, free, etc.
500 Free (swim 125 fast, 25 ez, 100 fast, 25 ez, 75 fast, 25 ez, 50 fast, 25 ez, 25 fast, 25 ez)

Warm Down
200 Choice

April 12, 2010 - Aerobic Enduance

2010-04-11T20:11:00.000-07:00
The main set of this practice is a simple pyramid. Below is the expert lane practice.

Warm Up
200 Choice
3x100 Free
6x50 Kick

Main Set
100, 200, 300, 400, 500, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall)
100 Ez kick
4 x 100 Choice

Warm Down
200 Choice

April 5, 2010 - Playing It By Ear

2010-04-04T17:47:00.000-07:00
Monday is stroke clinic day. So 2 lanes will be used for the clinic. This means that we'll only have 4 lanes for the regular practice. I'm going to wait and play it by ear and decide what to give depending on who is in the lane.

March 22, 2010 - 30 Minutes of intense aerobic swimming

2010-03-21T16:22:00.000-07:00
Tonight's practice is a 30 minute intense aerobic swim. The pace should be just below your anaerobic point. Below is practice for the expert lane except I've put in the repeats and intervals for all lanes for the 30 minute swim.

Warm Up
200 Choice
2x50 catch-up drill
2x50 1 arm

More Warm Up
2x50 DPS
2x50 2 breaths per 50
200 free
200 kick

30 minute swim (intense aerobic swim for 30 minutes)
Lane 6 100s on 1:15 (24 100s) or 1:20 (22 100s)
Lane 5 100s on 1:25 (21 100s)
Lane 4 100s on 1:35 (19 100s)
Lane 3 100s on 1:45 (17 100s)
Lane 2 100s on 2:00 (15 100s)
Lane 1 50s on 1:20 (22 50s)

100 Ez
2x (100 choice, 50 kick, 100 choice)

Warm Down
200 choice