5 x 100 As: 4 easy @ 150/ 2/ 215/ 230
1 strong your choice !!!!
2 x through 50 fly kick on back @ 110/120/130
50 fly kick on side @ " " "
2 x 25 fly kick (half pablo hands at side just working on the end flick in the stroke ) @ 45
4 x 25 Head up free with a fly kick @ 45 (high elbows timing of kick with hands)
Main set FLY TIME :)
4 x 50 fly @ 60 /70/ 80/ 90
8 x 25 fly @ 30/35/40/45
100 fly swim (-) split
8 x 100 pull @ 130/135/140/145/2
# 4 and 8 are no free @ 2 /230
Total Distance 2300m
Yearly Distance 44, 500 m
Monday, October 29, 2007
October 26th
400 On your Own
Main Sets: Choice between either
Short Distance
200 easy
4 x 25 build --> 90 % effort each 25
100 (-) split
50 easy
Dive 50
50 easy
Dive 50
3 x 25 build from a dive
Distance
400 pull @ 620/640/ 7/ 8
6 x 100 @ 130/140/150
200 pull @ 310/ 320/330/4
4 x 100 @ 125/130/135/ 140
100 pull @ 135/140/ 150
400 swim @ 515 / 530/ 6/ 7 !!!
Tonight we used the underwater camera...if you are looking for that video...i will be bringing it back later this week as soon as it is returned from CTV ( our kids were taped and theyre doing a segment on it and needed the video). Hope everyone had a great weekend
Total Distance ( either ~1000 if you were short distance and 2500m if you did distance).
Yearly total that i will use only the short distance for : 41, 200m
Main Sets: Choice between either
Short Distance
200 easy
4 x 25 build --> 90 % effort each 25
100 (-) split
50 easy
Dive 50
50 easy
Dive 50
3 x 25 build from a dive
Distance
400 pull @ 620/640/ 7/ 8
6 x 100 @ 130/140/150
200 pull @ 310/ 320/330/4
4 x 100 @ 125/130/135/ 140
100 pull @ 135/140/ 150
400 swim @ 515 / 530/ 6/ 7 !!!
Tonight we used the underwater camera...if you are looking for that video...i will be bringing it back later this week as soon as it is returned from CTV ( our kids were taped and theyre doing a segment on it and needed the video). Hope everyone had a great weekend
Total Distance ( either ~1000 if you were short distance and 2500m if you did distance).
Yearly total that i will use only the short distance for : 41, 200m
October 24th
200 as 100 free 100 choice
12 x 25 I. M. O. drill
Main Set:
3 x 100 IM @ 2 / 230/ 3
100 Free @ 140/150/2
200 IM @ 4 30 /5 / 530
Round 1 & 3 the 100s are Strong !!! Round 2 the 200 IM is strong
8 x 50 as 1 kick 1 swim 2 kick 1 swim 3 kick Kick @ 70 swim @ 65
Total Distance 2100m
Yearly Distance 40,200m
12 x 25 I. M. O. drill
Main Set:
3 x 100 IM @ 2 / 230/ 3
100 Free @ 140/150/2
200 IM @ 4 30 /5 / 530
Round 1 & 3 the 100s are Strong !!! Round 2 the 200 IM is strong
8 x 50 as 1 kick 1 swim 2 kick 1 swim 3 kick Kick @ 70 swim @ 65
Total Distance 2100m
Yearly Distance 40,200m
Monday, October 22, 2007
October 22nd
warm up:
4 x 125 as 50 br every 5 @ 215 /230/3
50 R. I. M. O.
25 Scull
Main set on the legs! :)
200 kick choice @ 420/430/5/6
3 x 100 sw or pull @ 130 /140/150/2
4 x 50 fly kick dec 1-4 @ 115/ 130
200 sw as 100 no free 100 choice @ 410/ 430/ 5
8 x 25 Kick alt 20-40/ 30-40 / 35-45
8 x 25 swim @ 20/ 20-25/ 25/ 25-30/ 30
100 easy
6 x 50 breast @ 10sec Rest as odds : swim just working on long strokes
Evens: 25 swim / 25 with fly kick working on high stroke rate
total distance : 2200m
yearly total: 38, 100m
4 x 125 as 50 br every 5 @ 215 /230/3
50 R. I. M. O.
25 Scull
Main set on the legs! :)
200 kick choice @ 420/430/5/6
3 x 100 sw or pull @ 130 /140/150/2
4 x 50 fly kick dec 1-4 @ 115/ 130
200 sw as 100 no free 100 choice @ 410/ 430/ 5
8 x 25 Kick alt 20-40/ 30-40 / 35-45
8 x 25 swim @ 20/ 20-25/ 25/ 25-30/ 30
100 easy
6 x 50 breast @ 10sec Rest as odds : swim just working on long strokes
Evens: 25 swim / 25 with fly kick working on high stroke rate
total distance : 2200m
yearly total: 38, 100m
Friday, October 19, 2007
October 17th 2007
Warm up:
50 Free @ 50
50 Back @ 55
50 Free @ 50
100 Back @1:40
50 free @ 50
200 Back @ 310
Plus 10 or 20 to those intervals
6 x 50 Kick @ 60 -55- 55 - 50 70 - 45 / + 5 / + 10
Main Set
2 x through this set:
2 x 25 @ 60 ! ALL OUT!
100 easy @ 230
2 x 25 @ 50 ! ALL OUT!
100 easy @ 230
2 x 25@ 40 ! ALL OUT!
100 easy @ 230
Idea of this set is to not Die through it...it is choice stroke but if you're going 15. for the first 2 x 25s you want to hold 15. on the last 2 x 25s. This early in the season there is still a lot of rest on these sets but don't worry it will get harder as the season goes :) ! That was our first real taste of speed.
200 easy choice
Total 2000m
Yearly Total 33, 900m
October 19ths practice was an easy practice...We played a game of cards which depending on the card and its suit there was a different distance or idea behind it. Total was ~ 2000m If you are interested in more detail either a) please ask me at the pool and i can show you the list or talk to anyone who was there :)! If you can not help but know exactly the list then feel free to email me and Ill send it over! Have a good weekend!
New Yearly total: 35, 900m!
50 Free @ 50
50 Back @ 55
50 Free @ 50
100 Back @1:40
50 free @ 50
200 Back @ 310
Plus 10 or 20 to those intervals
6 x 50 Kick @ 60 -55- 55 - 50 70 - 45 / + 5 / + 10
Main Set
2 x through this set:
2 x 25 @ 60 ! ALL OUT!
100 easy @ 230
2 x 25 @ 50 ! ALL OUT!
100 easy @ 230
2 x 25@ 40 ! ALL OUT!
100 easy @ 230
Idea of this set is to not Die through it...it is choice stroke but if you're going 15. for the first 2 x 25s you want to hold 15. on the last 2 x 25s. This early in the season there is still a lot of rest on these sets but don't worry it will get harder as the season goes :) ! That was our first real taste of speed.
200 easy choice
Total 2000m
Yearly Total 33, 900m
October 19ths practice was an easy practice...We played a game of cards which depending on the card and its suit there was a different distance or idea behind it. Total was ~ 2000m If you are interested in more detail either a) please ask me at the pool and i can show you the list or talk to anyone who was there :)! If you can not help but know exactly the list then feel free to email me and Ill send it over! Have a good weekend!
New Yearly total: 35, 900m!
Tuesday, October 16, 2007
October 15th
300 free @ 445/5/515/6
200 kick @ 4/ 420/ 440/ 5
100 scull
8 x 25 odds = Double arm back/ evens are single arm @ 45
8 x 50 back @ 55/ 60 / 65/ 70
4 x 100 back @ 140 / 150 / 2 /210
200 back @ 3 10 / 330/ 350
4 x 25 breast odds are kick with your hands at your side/ evens 2 kick 1 pull drill @ 45
4 x 50 breast @ 65/70/75
100 breast @ 135/ 145 /155/ 210
Total 2200m
Yearly Total 31, 900m
200 kick @ 4/ 420/ 440/ 5
100 scull
8 x 25 odds = Double arm back/ evens are single arm @ 45
8 x 50 back @ 55/ 60 / 65/ 70
4 x 100 back @ 140 / 150 / 2 /210
200 back @ 3 10 / 330/ 350
4 x 25 breast odds are kick with your hands at your side/ evens 2 kick 1 pull drill @ 45
4 x 50 breast @ 65/70/75
100 breast @ 135/ 145 /155/ 210
Total 2200m
Yearly Total 31, 900m
October 12th
DISTANCE WHOOOOOOOOO!!!! YAY!
2/3/400 x 400!!!! @ 630 /7 / 730 / 8
3 x 200 @ 315/330/345/4
3 x 100 @ 130/ 140/ 150 /2
4 x 50 Best average @ 60/ 70
The idea of this set is to decend each individual set...ultimately trying to negative split everything as well such that the last 200 of your final 400 is the starting point for your 200s...last 100 of the final 200 is your start point for the 100s! Definitly a good challenge! It's also a national level set so congradulations just for finishing!!
300 easy
Total 3000m YAY! first one of the year! Well done!
Yearly Total 29 700m
2/3/400 x 400!!!! @ 630 /7 / 730 / 8
3 x 200 @ 315/330/345/4
3 x 100 @ 130/ 140/ 150 /2
4 x 50 Best average @ 60/ 70
The idea of this set is to decend each individual set...ultimately trying to negative split everything as well such that the last 200 of your final 400 is the starting point for your 200s...last 100 of the final 200 is your start point for the 100s! Definitly a good challenge! It's also a national level set so congradulations just for finishing!!
300 easy
Total 3000m YAY! first one of the year! Well done!
Yearly Total 29 700m
October 5 and 10th
The 5th was the practice before thanksgiving! It included a variety of different activities ranging from jumpking jacks to 600 frees and 400 I.M.s Each activity was given a points value. Although the total swimming for the average team was around 1500m it was a really fun practice! Team Awesome took the win if i remember correctly! Good job!
October 10th!
Warm up:
10 x 50 @ 1:00 done as follows :
2 x 50 m free
2 x 50 m breast
2 x 50 m free
2 x 50 m as 25 fly, 25 back
2 x 50 m free
next set:
4 x 25 free drill ...odds were done with fists working on the catch in the stroke/evens were forarm drag. @ 45
2x200 free @ 320 /340/ 4 / 430
4 x 25 free done as fingertip drag or back of hand drill/ evens were catch up! @ 45
100 IM on 2/ 2:30 / 3
8 x 50 @ 75 odds - best stroke/ evens were worst stroke
100 IM on 2 / 2:30 /3
4 x 50 @75 odds scull / evens are no free
100 easy
Total 2000m
Yearly total : 26 700m
October 10th!
Warm up:
10 x 50 @ 1:00 done as follows :
2 x 50 m free
2 x 50 m breast
2 x 50 m free
2 x 50 m as 25 fly, 25 back
2 x 50 m free
next set:
4 x 25 free drill ...odds were done with fists working on the catch in the stroke/evens were forarm drag. @ 45
2x200 free @ 320 /340/ 4 / 430
4 x 25 free done as fingertip drag or back of hand drill/ evens were catch up! @ 45
100 IM on 2/ 2:30 / 3
8 x 50 @ 75 odds - best stroke/ evens were worst stroke
100 IM on 2 / 2:30 /3
4 x 50 @75 odds scull / evens are no free
100 easy
Total 2000m
Yearly total : 26 700m
Wednesday, October 3, 2007
October 3rd 2007
Warm up :
12 x 50 @ 115/120/130 as 1 back 1 breast 2 choick kick
Main set time OHHH yeah!!:D!
4 x 4 x100 Heres how the set works !!
1 and 2nd 100s 3rd 100 4th 100
Round 1 @145/150/2/210 @ 230 @2min aim to be under 115
Round 2 @ 140/145/150/2 " "
Round 3 @ 135/140/145/150 " @ 2 min aim to be under 110
Round 4 @ 130/135/140/145 " "
300 easy
Total 2500m
Yearly Total= 23200m
Another great effort from all 24 people in the water tonight! Thanks for making that an enjoyable practice to coach!
12 x 50 @ 115/120/130 as 1 back 1 breast 2 choick kick
Main set time OHHH yeah!!:D!
4 x 4 x100 Heres how the set works !!
1 and 2nd 100s 3rd 100 4th 100
Round 1 @145/150/2/210 @ 230 @2min aim to be under 115
Round 2 @ 140/145/150/2 " "
Round 3 @ 135/140/145/150 " @ 2 min aim to be under 110
Round 4 @ 130/135/140/145 " "
300 easy
Total 2500m
Yearly Total= 23200m
Another great effort from all 24 people in the water tonight! Thanks for making that an enjoyable practice to coach!
Monday, October 1, 2007
October 1st
"Its so important to embrace the process towards a goal in order to fully achieve/accomplish the highest level of Success!"
- more ore less the quote of Piere Lafontaine -Director of Swim Canada!
I wanted to throw this in here because every day that we come to the pool and walk through the door...i assume that people want to improve and get faster...so often we forget that its the little things day in and day out that are so important in achieving these goals...whether its streamlining off the walls or finishing your stroke by your hips...it all matters! I hope that if anyone ever gets the chance to listen to Piere they should! But its this notion that I believe truely sums up not only my role as a coach but the roles of each individual swimmer. I hope anyone can take this and apply it to anything they do!
3 x 100 free @ 140/150/2/210
400 Free @ 620/640/7/8
2 x 50 Free @45/50/55/60
8 x 25 Breast as 1 dr 1 swim @ 45
200 Breast swim working on under water pull outs!
6x 25 Back as 1 Catch up 1 swim @ 45
200 Back swimm
4 x 25 Fly as 1 drill 1 swim @ 45
2 x 50 Fly @ 50/55/65!
3 x 50
#1 only 4 breaths
#2 only 2
#3 Zero!
- more ore less the quote of Piere Lafontaine -Director of Swim Canada!
I wanted to throw this in here because every day that we come to the pool and walk through the door...i assume that people want to improve and get faster...so often we forget that its the little things day in and day out that are so important in achieving these goals...whether its streamlining off the walls or finishing your stroke by your hips...it all matters! I hope that if anyone ever gets the chance to listen to Piere they should! But its this notion that I believe truely sums up not only my role as a coach but the roles of each individual swimmer. I hope anyone can take this and apply it to anything they do!
3 x 100 free @ 140/150/2/210
400 Free @ 620/640/7/8
2 x 50 Free @45/50/55/60
8 x 25 Breast as 1 dr 1 swim @ 45
200 Breast swim working on under water pull outs!
6x 25 Back as 1 Catch up 1 swim @ 45
200 Back swimm
4 x 25 Fly as 1 drill 1 swim @ 45
2 x 50 Fly @ 50/55/65!
3 x 50
#1 only 4 breaths
#2 only 2
#3 Zero!
September 28th
400SKPS (on their own)
10x100 50K/S
100 ez
12x50s 1KK/1Drill/1Sw - IMO
100ez
4x50 scull
pull100easy
Sorry I dont know the intervals
Total =2500m
Yearly Total= 18800
10x100 50K/S
100 ez
12x50s 1KK/1Drill/1Sw - IMO
100ez
4x50 scull
pull100easy
Sorry I dont know the intervals
Total =2500m
Yearly Total= 18800
September 26th
3 x 100 2 free 1 choice @ 10 Rest
100 kick Choice
12 x 25 I.M.O. by three 2 drill 1 swim @ 45/50
100 T. Get. Ready!
9 x 100 1 IM 2 Free
1:50-1:45-1:40
1:45-1:40-1:35
1:40-1:35-1:30
16x25 2 kick 2 swim
4@ 40
4@ 35
4@ 30
4@ 50
100 eady
Total= 2200m
Yearly Total= 16300m
100 kick Choice
12 x 25 I.M.O. by three 2 drill 1 swim @ 45/50
100 T. Get. Ready!
9 x 100 1 IM 2 Free
1:50-1:45-1:40
1:45-1:40-1:35
1:40-1:35-1:30
16x25 2 kick 2 swim
4@ 40
4@ 35
4@ 30
4@ 50
100 eady
Total= 2200m
Yearly Total= 16300m
September 24th
600 to get ready! :)
100 PULL FOR TIME!!! could be swim though :) freestyle! Results at bottom !
2 x through 200 @ 320/340/4
50 breast @110 /120/130
100 @ 135/145/2
50 back @ 110/120/140
50 @45/50/55/60
50 fly @ 60!
300 Scull/free with fly kick/breast/back with fly kick!
Total = 2000m
Yearly Total= 14100m
Results! :D Well done to everyone who showed up!!
Chris : 1:09.9
Scott: 1:08.0
Ian: 1:05.1
Joe: 1:11.0
Damien: 1:10.8
Kyra: ~ 115
Mike N. : 1:21.0
Trent: 1:38.0 (pull)
Charles: ~ 135
Vivian: 133.
Andrea: 129.1
Darryl: 1:28.1
Mark: 1:44.0
Michael S. : 1:30.1
Cole: 1:20.4
Ashley: 1:47.1
Kalen: 2:41.4
Dan: 105.4
Madeleine: 1:40.7
Carolyn : 1:49.7
100 PULL FOR TIME!!! could be swim though :) freestyle! Results at bottom !
2 x through 200 @ 320/340/4
50 breast @110 /120/130
100 @ 135/145/2
50 back @ 110/120/140
50 @45/50/55/60
50 fly @ 60!
300 Scull/free with fly kick/breast/back with fly kick!
Total = 2000m
Yearly Total= 14100m
Results! :D Well done to everyone who showed up!!
Chris : 1:09.9
Scott: 1:08.0
Ian: 1:05.1
Joe: 1:11.0
Damien: 1:10.8
Kyra: ~ 115
Mike N. : 1:21.0
Trent: 1:38.0 (pull)
Charles: ~ 135
Vivian: 133.
Andrea: 129.1
Darryl: 1:28.1
Mark: 1:44.0
Michael S. : 1:30.1
Cole: 1:20.4
Ashley: 1:47.1
Kalen: 2:41.4
Dan: 105.4
Madeleine: 1:40.7
Carolyn : 1:49.7
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