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

August 4, 2010

600 WU
Do the following 6 times through:
- 200 free on 3:00
- 100 kick on 1:30
- 100 IM on 1:30

16 x 50 on the...
4 on 1:00 - 4 on :55 - 4 on :50 - 4 on :45
done in the following order - 1 free 3 stroke

400 loosen - alternate 50 free 50 long breast.

August 3, 2010 Practice

600 WU
12 x 50 - 4 on :50 - 4 on :45 - 4 on :40 - long and smooth
10 x 100 on 1:45
- kick first 25 on your back
- free on 2nd 25
- kick 3rd 25 on your back
- stroke on 4th 25
16 x 50 on about the :50... feel it out.
- 1 easy free
- 2 free stroke build
- 3 smooth stroke
- 4 stroke @ 200 pace
100 easy
12 x 25 on whatever
- easy
- FAST 12-1/2 then easy
- easy
- FAST the whole way.
100 loosen.