Main Set - Tuesday morning 09/21/10

Longer, and more aerobic work... until the very end.

Pool set up long course.

6 x 200 free on 3:00, just keep the stroke smooth and long
5 x 200 breast on 3:30, just keep the stroke smooth and long
5 x 200 free on 2:45 with fins. Pick up the pace and push the time down
4 x 200 stroke with fins. First 150 kick your choice, take some rest and leave when you can get some clear water and a good look at the clock. Last 50 as fast as you can go stroke, getting your time. A few of us did breaststroke with dolphin kick.

Main Set - Monday morning 09/20/10

Sorta fun this morning, but with still being tired from traveling over the weekend, this set was certainly challenging.

This is a swimming / strength building exercise in which you swim a certain number of lengths, and then perform a "pull-out", or lift yourself out of the water on the wall to full extension of the arms, and then back down under water. Some people call these "lift-outs" as well.

This is to be performed as a continuous swim.

Swim 1 length - Perform 1 pull-out
Swim 2 lengths - Perform 2 pull-outs
Swim 3 lengths - Perform 3 pull-outs
Swim 4 lengths - Perform 4 pull-outs
Swim 5 lengths - Perform 5 pull-outs
Swim 6 lengths - Perform 6 pull-outs
Swim 7 lengths - Perform 7 pull-outs
Swim 8 lengths - Perform 8 pull-outs
Swim 9 lengths - Perform 9 pull-outs
Swim 10 lengths - Perform 10 pull-outs
Swim 11 lengths - Perform 11 pull-outs

When you add it up, that's 66 lengths, or the swimming mile. Plus 66 pull-outs. Takes a bit longer than a straight 1650 ;)

September 8th, 2010 Masters

• 500 free smooth warm up
• 12 x 100 free on 3rd person in interval (approximately 1:25)
- first 4 with very slow stroke and 6 beat kick
- second 4 with a bit faster turnover and 6 beat kick
- third 4 with faster turnover and 6 beat kick
• 4 x 50 on 1:00 easy
• 12 x 50 breath control - interval is 4 breaths on the wall then go
- first 4 you get 4 breaths for the entire 50
- second 4 you get 3 breaths for the entire 50
- third 4 you get 2 breaths for the entire 50
• 3 rounds of vertical kick
- :30 on :30 off with arms crossed
- :20 on :20 off with hands out of the water
- :10 on :10 off with arms in streamline
• 8 x 100 backstroke on 1:30
• 4 x 50 easy on 1:00

August 17, 2010

Lunch time swim practice:

300 Warm-up smooth and long freestyle

8 x 125 on 1:45
- odds are smooth freestyle working on distance / stroke
- evens are 75 drill - 50 swim, IM order through the even 125s

easy 50

500 free on 6:30 keep it smooth
5 x 1:30 holding fastest pace possible for all 5

easy 50

broken 500 holding the pace you just set on the 5 x 100s
1 then :05 seconds rest
2 then :10 seconds rest
3 then :15 seconds rest
4 then :20 seconds rest
Swim the 5th 100

5 x 50 on 1:00 loosen

August 10, 2010

600 WU
16 x 50 on 1:00 with long turns. - 4 free - 4 breast - 4 back - 4 fly
8 sets of the following:
200 free on 3:00
2 x 50 stroke @ 3rd 50 of 200 pace. Evan, holding about :31.5. These are on a 1:00
200 loosen

August 9, 2010 Practice

600 WU
• 6 x 150 on 2:15 - middle 50 breaststroke
• 6 x 150 on 2:30 - middle 50 kick on your back, no board
• 6 x 150 on 2:00 - freestyle - hold all right at 1:45
• 18 x 50 on 1:00 - 6 sets of 3
- 1- build 'til the last 12-1/2 and all out sprint into the finish
- 2- build into the turn - all out turn, through the underwater pull
- 3- first 12-1/2 all out... rest easy
• 300 easy, alternate freestyle, and LONG breaststroke.

August 5, 2010

600 WU
12 x 75 on 1:15
- 50 free - 25 stroke
- 25 free - 25 stroke - 25 free
- 25 stroke - 50 free

4 x the following
- 150 free on 2:00
- 100 stroke on 1:45 long and smooth

6 x the following
- 50 build stroke - 1:00
- 25 build to sprint - :45
- 12-1/2 BLAST push off - :30 - really make this HIGH turnover and a strong underwater. Probably only get 2 strokes in... so make them REALLY sharp.
- 25 easy - whatever

200 easy