Only 2 practices this week - we played a game of steal the bacon on Wednesday (woo hoo!) and then had our last regular season meet on Thursday
200 swim free
6 x 75 kick.drill,swim free
4 x 100 CI
200 back or breast
6 x 75 kick, drill, swim back or breast
4 x 100 CI
Stroke set
Pick your main stroke (other than free)
8 x 75 drill 50, sprint 25 on 2:00
12 x 25 with fins stroke/free on :30
200 swim cool down
Totals yards 3200
Sunday, January 24, 2010
Jan 18, 2010
Only 3000 yards today (we're starting our taper!!!!)
400 swim
5 x 100 CI +10
300 kick fly w/fins
4 x 100 CI +5
200 pull with paddles
3 x 100 CI
100 breast or back
2 x 100 CI -5
6 x Broken 100's stroke on 3:00
25,50, 25 10 secs rest at break
work hard on the middle 50
easy 100 swim cool down
400 swim
5 x 100 CI +10
300 kick fly w/fins
4 x 100 CI +5
200 pull with paddles
3 x 100 CI
100 breast or back
2 x 100 CI -5
6 x Broken 100's stroke on 3:00
25,50, 25 10 secs rest at break
work hard on the middle 50
easy 100 swim cool down
Sunday, January 17, 2010
Jan 13, 2010
200 swim
200 kick with board, no fins
200 pull with bouy only
200 swim
3 x (8 x 25 on :30) sprint odd 25's stroke, less fast on even 25's free
1 min rest betwee the 3 sets
200 kick no fins, freestyle or fly hard kicking!
8 x 75 descend (get faster each 25). Work on finishing strong all the way to the wall. My swimmers have gotten into the bad habit of slowing down or even stopping before they reach the wall!!! It shows at the meets.... :-(
200 kick no fins, free or fly hard kicking!
10 x 50's from the middle of the pool - working on turns!
Emphasis: fast turns, tight stremline, dolphin kick, no breath first stroke
400 easy swim, long stroke, good technique
I finished with this to help ease the soreness they were going to feel the next day - we had a meet on Thursday.... (which, by the way, we placed 2nd!!!)
Total yards; 3100
200 kick with board, no fins
200 pull with bouy only
200 swim
3 x (8 x 25 on :30) sprint odd 25's stroke, less fast on even 25's free
1 min rest betwee the 3 sets
200 kick no fins, freestyle or fly hard kicking!
8 x 75 descend (get faster each 25). Work on finishing strong all the way to the wall. My swimmers have gotten into the bad habit of slowing down or even stopping before they reach the wall!!! It shows at the meets.... :-(
200 kick no fins, free or fly hard kicking!
10 x 50's from the middle of the pool - working on turns!
Emphasis: fast turns, tight stremline, dolphin kick, no breath first stroke
400 easy swim, long stroke, good technique
I finished with this to help ease the soreness they were going to feel the next day - we had a meet on Thursday.... (which, by the way, we placed 2nd!!!)
Total yards; 3100
Jan 12, 2010
I loved this workout!!!!
400 swim
4 x 100 CI + 10
400 kick with fins
4 x 100 CI + 10
Make 'em 50s
This is a great set of about 30 - 35 50's.
Start the first 50 on the 60 - the goal is to make it before the next 60... not too hard...
The 2nd 50 starts on the 1 - the goal is to make it before the next 60
The 3rd one starts on the 2 - the goal... well you get it...
Eventually, this gets very difficult! The goal is to see how many you can do before you don't make it before the 60!
If you miss one you have to rest that one, then keep going. When you miss the 2nd one you record how many you made, but keep swimmming until everyone has missed 2 50's.
My 2 best swimmers miss #31 and then missed #34. I thought that was pretty good!!!
We did a few 25 sprints after this set.
Great workout today!!!!
400 swim
4 x 100 CI + 10
400 kick with fins
4 x 100 CI + 10
Make 'em 50s
This is a great set of about 30 - 35 50's.
Start the first 50 on the 60 - the goal is to make it before the next 60... not too hard...
The 2nd 50 starts on the 1 - the goal is to make it before the next 60
The 3rd one starts on the 2 - the goal... well you get it...
Eventually, this gets very difficult! The goal is to see how many you can do before you don't make it before the 60!
If you miss one you have to rest that one, then keep going. When you miss the 2nd one you record how many you made, but keep swimmming until everyone has missed 2 50's.
My 2 best swimmers miss #31 and then missed #34. I thought that was pretty good!!!
We did a few 25 sprints after this set.
Great workout today!!!!
Jan 11, 2010
Timed 15 minute swim.... When I was at Booker T (yay!) I had my swimmers do a T30, but here we only swim for 90 minutes, so I have my swimmers do a T15. They think it's the hardest thing they have ever done.... :-) Maybe next year I should try a T30? Anyway: here is Monday's workout.
300 swim easy (work on technique)
10X 25's kick with fins on :30
T15 - We encourage the swimmers to be very uncomfortable when they swim this. They swam between 750 yards - 1150 yards. I use this information to create their new CI for upcoming practices.
easy 100 breast stroke
8 x (75 on 1:20, 50 on 1:00, sprint 25) 1 min rest between sets.
3 x 25 - all out sprint, leave it all in the pool.... :-)
Total yards: 2500 - 2900 plus 75
300 swim easy (work on technique)
10X 25's kick with fins on :30
T15 - We encourage the swimmers to be very uncomfortable when they swim this. They swam between 750 yards - 1150 yards. I use this information to create their new CI for upcoming practices.
easy 100 breast stroke
8 x (75 on 1:20, 50 on 1:00, sprint 25) 1 min rest between sets.
3 x 25 - all out sprint, leave it all in the pool.... :-)
Total yards: 2500 - 2900 plus 75
Sunday, January 10, 2010
Jan 6, 2010
Lot's of kicking today..... we need it!!!
300 swim
10 x 25 kick with board free :35
400 drill/swim free
10 x 25 kick stroke :35
400 drill/swim stroke
10 x 25 kick free :35
400 swim with paddles
10 x 25 kick stroke :35
400 swim with paddles
200 swim easy
Timed 100 kick free
Total yards: 3200
P.S. I made my team do an extra 400 drill/swim free because the first time they weren't doing the drill correctly - basically being LAZY!!!!! hahaha! So we actaully swam 3600 yards....
300 swim
10 x 25 kick with board free :35
400 drill/swim free
10 x 25 kick stroke :35
400 drill/swim stroke
10 x 25 kick free :35
400 swim with paddles
10 x 25 kick stroke :35
400 swim with paddles
200 swim easy
Timed 100 kick free
Total yards: 3200
P.S. I made my team do an extra 400 drill/swim free because the first time they weren't doing the drill correctly - basically being LAZY!!!!! hahaha! So we actaully swam 3600 yards....
Jan 5, 2010
This was the same "IM set" we did two weeks ago, but we swam with fins. It was a good leg workout today!!
200 swim
200 kick
200 pull
200 swim
10 x 50 swim with paddles
odd free/even stroke on 1:00
Main set (all with fins)(breast is done with fly kick)
4 x 100 IM on 1:40 or 1:50 or 2:00
6 x 50 fly on 1:00
4 x 100 IM (same intervals)
6 x 50 back on 1:00
4 x 100 IM (same interval)
6 x 50 breast on 1:00
4 x 100 IM (same interval)
6 x 50 free on 1:00
cool down:
8 x 25 choice of stroke, coach start
Total yards: 4300
200 swim
200 kick
200 pull
200 swim
10 x 50 swim with paddles
odd free/even stroke on 1:00
Main set (all with fins)(breast is done with fly kick)
4 x 100 IM on 1:40 or 1:50 or 2:00
6 x 50 fly on 1:00
4 x 100 IM (same intervals)
6 x 50 back on 1:00
4 x 100 IM (same interval)
6 x 50 breast on 1:00
4 x 100 IM (same interval)
6 x 50 free on 1:00
cool down:
8 x 25 choice of stroke, coach start
Total yards: 4300
Jan 4, 2010
First practice of the year.... :-)
300 swim 300
5 x 100 on CI +10 secs 500
300 kick with fins 300
4 x 100 on CI +5 secs 400
300 pull with paddles and bouys 300
Main set:
4 x 100 on CI 400
6 x 50 swim with paddles (no free) on 1:10 300
4 x 100 on CI 400
6 x 50 swim with paddles (no free) on 1:10 300
2nd set:
4 x 4 x 50 free descend 1 - 4 on 1:00 800
200 swim easy 200
Total 4200 yards
300 swim 300
5 x 100 on CI +10 secs 500
300 kick with fins 300
4 x 100 on CI +5 secs 400
300 pull with paddles and bouys 300
Main set:
4 x 100 on CI 400
6 x 50 swim with paddles (no free) on 1:10 300
4 x 100 on CI 400
6 x 50 swim with paddles (no free) on 1:10 300
2nd set:
4 x 4 x 50 free descend 1 - 4 on 1:00 800
200 swim easy 200
Total 4200 yards
Friday, January 1, 2010
Salmon Run
Thursday, Dec 31, 2009
The last practice of the year....
It's been a tradition to do the "Salmon Run" during Christmas practice. So that is what we did yesterday....
60 x 50's on 1:00. After each 50 you have to get out of the pool in order to dive in each time.
This workout is not very hard, but it is kind of long and repetitive! However, it is a great upper body workout - your arms could get a bit tired after pulling yourself out 60 times!!!
The last practice of the year....
It's been a tradition to do the "Salmon Run" during Christmas practice. So that is what we did yesterday....
60 x 50's on 1:00. After each 50 you have to get out of the pool in order to dive in each time.
This workout is not very hard, but it is kind of long and repetitive! However, it is a great upper body workout - your arms could get a bit tired after pulling yourself out 60 times!!!
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