November 28th

Warm up:
9 x 100 2 Free 1 Reverse IMOrder (no free)
Ex 2 free 1 breast then 2 free 1 back etc. @ 150/2/220

2 x 200 Kick your choice
60 smooth 80 build 60 strong! on about 20 rest

6 x 50 best stroke dec. 1-4 then 5 and 6 are smooth
@ 120

Main set:
6 x 25 All out! @ 60
8 x 25 free @ 25/30
60 rest
50 Push All Out! @ 90
4 x 25 free @ 20/30 <--- = killer :) !! Good job everyone for that!

50-200 easy
Total distance ( taken with a 100 easy ) = 2200m
Yearly Distance 70, 000 m!

November 26th WARMEST PRACTICE EVER!

For everyone that came to this practice you know how nice and warm that pool was as it was 85 so it was a pretty easy start. Next 3 weeks I will try and keep it low key...if you are looking for anything more short distance sprinty let me know and ill see what i can mix up :)!

12 x 50 @ 60 as 2 free 1 choice

6 x 100 50 kick 50 swim
Odds 50 fly 50 choice
Evens 50 choice 50 fly

5 x 200 odds free all @ 4 min
Evens IM

8 x 25 bk 1 double arm back
1 fists
1 Single arm
1 swim @ 40

Total Distance 2400m
Yearly Distance 67, 800m

November 23rd

warm up:
4 x 100 as 50 free 50 breast @ 2/220/240

8 x 25 odds - Breast Kick @ back
evens - fly kick @ back @ 45

8 x 50 kick Odds fly kick @ side
evens decend 1-4 @ 120

12 x 25 1 fly with free kick
1 fly with br kick
1 Fly swim
1 free no breath 4 @ 45 4 @ 35 4 @ 25

200 scull as 25 back scull 25 breast scull 50 choice

200 50 pull bouy low free/25 choice /25 dolphin dives

Total distance :1700 m
Yearly Distance : 65, 400m

November 21 2007

6 x 100 odds free br- 3/5 by 25
Evens Choice @ 210/220/230

10 x 100 odds are free @ 130-125-120-115-110 + 5/10/15/20/25/30
Evens are IM @ 150/2/215/230

100 easy

3 x 200 Kick steady @ 4/430/5

200 easy

Total distance 2500 m
Yearly Distance: 63, 700 m

November 19th 2007

Warm up:
350 as 300 free 50 fly
250 as 200 breast 50 back
150 as 100 back 50 breast
50 Fly

5 x 200 odds are pull or swim @ 310/320/330/345/4
Evens kick @ 4/430/5

16 x 25
- Fore arm drag or back of hand
- 6 beat side to side freestyle working on hips and shoulders rolling at the same time
- Double arm Back
-In out sweep breast stroke (recommended keeping hands together) just working on Head and heels coming up at the same time!

@ 45/50

Total Distance 2100m
Yearly Distance 61, 200m

November 15th 2007

400 O.Y.O

Dive 50 build

3 x 200 steady you can pull kick swim or swim with finz any stroke...decend 1-3
@ 330/345/ 4/ 430/5

Then chose one of the following sets

Sprint set /get ready for meet set:

4 x 25 as 3 smooth 1 fast
100 easy drills
4 x 25 fast/easy
easy/fast by 12.5
Build
fast!!!
100 easy drills
4 x 25 as 1 easy 1 fast!!

Dive 50 All out!
50 easy

I.M. set:
4 x 100 IM @ 145
200 Kick @ 4
3 x 100 IM @ 140
100 Kick @ 2
2 x 100IM @ 135
50 easy @ 90
100 IM Sub 120 /125/130 etc.!

Distance Free Set:
400 @ 620
200@ 310
100 @ 130
50 @ 40
100 @ 130
50 @ 40
200 @ 250/3
50 @ 40

Total Distance: 1650/2400/2200m
Yearly Distance: 59, 100 m (the majority of people did sprint set so i will use this distance and round up to give total)

November 14th

8 x 100 free 3 steady @ 140 /150/ 2
1 build @ 130/140/150

200 kick @4 /430
2 x 50 @ 70 dec 1-2

4x 25 best stroke @ 45 as 1 drill 1 scull 1 drill 1 build

3 x 100 @ 3 (-) split decend if your focus is distance

6 x 50 @ 90 200 RP divide by 4 +3 +2 +1 +2 +1 = to race pace if your focus is mid distance

8 x 25 @ 50 1 easy 1 all out if your focus is sprint

100 easy

Total Distance 2200
Yearly Distance 56, 400 m

November 9th 2007

200 free @ 4/430
4 x 50 Breast @ 60/70/80
12 x 25 4 single arm fly 8 fly swim @ 45
4 x 50 breast @ 55/65/75

300 back @ 5/530/6/630/7
2 x 50 free @ 35/40/45/50/55
200 back @ 350/4/430/5
4 x 50 @ 40/45/50/55/60
100 back @ 2/220/230
6 x 50 @ 40 /45/50/55/60

100 easy
4 x 50 kick dec 1-4

Total Distance 2400m
Yearly Distance 54, 200m

November 7th

warm up:

50 swim choice
50 scull (goal on back but its your choice)
50 kick on side working the forwards and backwards direction of kick
50 drill choice but no free
50 swim choice but no free
100 breathing 5, 7 by 25

4 x (200 or 300) dec. 1 through 3 but only by max. 5 seconds. the last one you just try and hold pace from # 3 @ 430/445/5/6

8 x 25 as Fast/Easy then Easy/Fast by 12.5m @ 45

3 x 50 Fastest Interval Possible! (FIP) 45 /50/55/60/70
100 easy @ 3min
3 x 50 200 race pace divided by 4 is your target time @ 60/70
50 easy @ 2 min
50 ALL OUT!!!! WORLD RECORD SPEED WHOO!!!!

50-100 easy

Total Distance ~ 2100 m
Yearly Distance 51 800m

November 5th

4 x 50 Back @ 60/65/70
3 x 50 Breast @ 55/60/65
2 x 50 Fly @ 50/55/60
1 x 50 free @ 45/50/55

6 x 50 Odds Kick/swim @ 65/70/75
Evens Swim/Kick

12 x 25 4 @ 90
4 @ 30
4 @ 60

Best stroke and Best average...these 25s were all out trying not to get any slower especially through the ones on 30 seconds...usually we see that last one on 30 and the 1st one on 60 to be quite the struggle. Tonight was no exception but overall the effort was there across the board and thats what really counts so YAY!!

3 x 100 1st one smooth....last 2 are (-) split.... so second 50 faster then first @ 230/3

3 x 50 BEST AVERAGE @ 2 min! GOOOO GOOO GOOO!!

~ 50-100 easy

Total Distance 1700m
yearly Distance 49 700m

October 31/ November 2nd

Halloween... a bit of a write-off but we still managed to get about 15o0 m in! Most of it was fun except for maybe a couple 200s...ahahah if you want to know what was done please let me know and ill tell you but theres really no point in typing it all out!

November 2nd

Warm up :

4 x 150 2 as 50 free 50 back 50 free @ 230/245/3
2 as 50 free 50 breast 50 free " " "

6 x 100 free swim just trying to be very steady @ 135/145/155/2


Main set

20 x 50 as

4 steady @ 45/50/55/60/65
1 strong @ 40/45/50/55/60
2 x ( 4 steady @ 45/50/55/60/65
1 strong @ 35/40/45/50/55
4 steady @ 45/50/55/60/65
60 rest
1 strong @ 32 /37/42/47/52

3 x 100 1 as 50 double arm back/50 back swim
2 choice @ 10 rest

Total Distance 2500m
Yearly Distance 48, 000m

From the sounds of it...it sounds like that main set wasn't too challenging! I'm going to look into past November practices because im pretty sure that we have never been at such a fast point this early in the season so well done to the group for being in awesome shape :)! Have a great weekend! P.s. Congradulations goes to Joe ( damon and damien) for putting on the very sensational food bank drive on Halloween!