Warm up:
100 free
50 Fly
75 Free
50 back
50 free
50 Breast
25 free
50 Free
8 x 75 IM switch (i.e. Fly-back-br , Back-br-free etc..) 4 @ 140 4 @ 130 +10 +20
3 x 200 Kick choice
#1 easy
# 2 Build
# 3 GO!!!!!! fast ahah! all @ 5min
5 x 50 #1 only 5 breaths
# 2 Breast
# 3 only 3 Breaths
# 4 Breast
# 5 only 1 Breath!
Total Distance 1900m (which is 500 m less then i had planned :D)!
Yearly Distance 112 800m
Wednesday, January 30, 2008
January 28th 2008
500 as 100 Swim
100 Kick
100 IM
100 Kick
100 breath 5,7
8 x 50 Drill/swim 4 breast as 25 breast with free kick / 25 with fists
4 back as 15 m spin drill 10 easy /25 build @ 110
25 Fly
25 Choice
25 Fly
50 Choice
25 Fly
75 Choice
25 Fly
100 Choice
25 Fly
125 Choice
25 Fly
100 Choice
25 Fly
150 Choice with finz @ 140/145 without @ 2
All FLY @ 30 / 40
All Choice regardless of Distance @ 130/145
8 x 25 3-2-1-0-2-1-0-0 @ 40
Total Distance 1900m
Yearly Distance 110,900m
100 Kick
100 IM
100 Kick
100 breath 5,7
8 x 50 Drill/swim 4 breast as 25 breast with free kick / 25 with fists
4 back as 15 m spin drill 10 easy /25 build @ 110
25 Fly
25 Choice
25 Fly
50 Choice
25 Fly
75 Choice
25 Fly
100 Choice
25 Fly
125 Choice
25 Fly
100 Choice
25 Fly
150 Choice with finz @ 140/145 without @ 2
All FLY @ 30 / 40
All Choice regardless of Distance @ 130/145
8 x 25 3-2-1-0-2-1-0-0 @ 40
Total Distance 1900m
Yearly Distance 110,900m
January 25th 2008 Distance or Not??!?!
200 Easy
16 x 25 as 4 swim 4 drill 4 Kick 4 Swim All as 1 easy 1 build
8 x 50 2 @ 55 2 @ 50 2 @ 45 2 @ 40
100 easy
DIVE 100 All out or if your Damon and chose 200 than thats cool! :D
swim out easy
~ 1200-1400m
Long Distance Option!
12 x 50 3 free 1 No free @ 55/60/70
6 x 300 2 @ 5 530 630
2 @ 430 5 6
2 @ 410 430 545
6 x 100 K/swim @ 10 rest
Total Distance: 3 K
Yearly Distance: 109, 000m Averaged between the 2 practices roughly
16 x 25 as 4 swim 4 drill 4 Kick 4 Swim All as 1 easy 1 build
8 x 50 2 @ 55 2 @ 50 2 @ 45 2 @ 40
100 easy
DIVE 100 All out or if your Damon and chose 200 than thats cool! :D
swim out easy
~ 1200-1400m
Long Distance Option!
12 x 50 3 free 1 No free @ 55/60/70
6 x 300 2 @ 5 530 630
2 @ 430 5 6
2 @ 410 430 545
6 x 100 K/swim @ 10 rest
Total Distance: 3 K
Yearly Distance: 109, 000m Averaged between the 2 practices roughly
Wednesday, January 23, 2008
January 23rd 2008 Lactic Acid time
8 x 100 As 4 @ 145/2/230
2 @ 135/145/215
2 @ 130/140/ 2
200 Kick as 50 smooth 100 build to FAST 50 easy Choice kick
8 x 25 as 1 easy 1 Build choice stroke for later! @ 15-20 seconds rest
100 To Get Ready (TGR)
Main Set: 8 x 50 (or 8 x 100) BEST AVERAGE @ 3 min!!! ALL OUT!!!
50-100 easy
To my suprize this set was very well done. I figured after The IM marathon that occured last practice that there was going to be very little motivation to come back to some hard speed but we had people like Doug doing 100s under 110 Damien backstroke 100s under 128 Ashley holding steady at 41s 42s Scott around 35 for back Joe steady at 46 for breast Brownyn around 37s for free Trent around 41 lows 40 highs And we saw Damon break 30 twice in Free! Those are just SOME of the highlights so a big pat on the back everyone for that great effort!
Total Distance 1700m
Yearly Distance 107, 300m
2 @ 135/145/215
2 @ 130/140/ 2
200 Kick as 50 smooth 100 build to FAST 50 easy Choice kick
8 x 25 as 1 easy 1 Build choice stroke for later! @ 15-20 seconds rest
100 To Get Ready (TGR)
Main Set: 8 x 50 (or 8 x 100) BEST AVERAGE @ 3 min!!! ALL OUT!!!
50-100 easy
To my suprize this set was very well done. I figured after The IM marathon that occured last practice that there was going to be very little motivation to come back to some hard speed but we had people like Doug doing 100s under 110 Damien backstroke 100s under 128 Ashley holding steady at 41s 42s Scott around 35 for back Joe steady at 46 for breast Brownyn around 37s for free Trent around 41 lows 40 highs And we saw Damon break 30 twice in Free! Those are just SOME of the highlights so a big pat on the back everyone for that great effort!
Total Distance 1700m
Yearly Distance 107, 300m
January 21st 2008 THE I of M practice
8 x 50 Free @ 50/55/60/70
12 x 25 IMO as 2 drill 1 swim @45
Recommended Drills:
Fly 3 L 3 R 3 Full stroke
Back Double Arm
Breast 2 K 1 P/ or breast with free
Free Back of Hand!
3 x 400 IM swim Decend 1-3 @ 8 min
or
8 x 100 odds free @ 230 Evens IM 2
2 x 300 100 br 3/5
100 choice
100 Scull/ underwater
Total Distance 2500m
Yearly Distance 105, 600m
12 x 25 IMO as 2 drill 1 swim @45
Recommended Drills:
Fly 3 L 3 R 3 Full stroke
Back Double Arm
Breast 2 K 1 P/ or breast with free
Free Back of Hand!
3 x 400 IM swim Decend 1-3 @ 8 min
or
8 x 100 odds free @ 230 Evens IM 2
2 x 300 100 br 3/5
100 choice
100 Scull/ underwater
Total Distance 2500m
Yearly Distance 105, 600m
January 18th 2007
4 x 50 R.IM @ 60/70/80
2 x 100 IM @ 145/2/230
100 easy choice
50 build strong choice!
200 Kick as 50 fly 50 choice
8 x 25 Drill/swim best stroke @ 50
4 x 50 Fastest Interval Possible!!!
4 x 100 free either swim or pull easy and steady on 140/150/2/215
2 x 50 F. I . P. Looking to be somewhere around 2.5 seconds faster per 50 then first 4 50s
200 easy
Total Distance 1850m
Yearly Distance 103,100m
2 x 100 IM @ 145/2/230
100 easy choice
50 build strong choice!
200 Kick as 50 fly 50 choice
8 x 25 Drill/swim best stroke @ 50
4 x 50 Fastest Interval Possible!!!
4 x 100 free either swim or pull easy and steady on 140/150/2/215
2 x 50 F. I . P. Looking to be somewhere around 2.5 seconds faster per 50 then first 4 50s
200 easy
Total Distance 1850m
Yearly Distance 103,100m
January 16th 2008
200 Free@ 330/4/430
12 x 25 breast 4 @ 50/60
4 @ 40/50
4 @ 30/40
10 x 50 1 free with fists @ 50/55/60/70
1 swim distance per stroke
7 x 100 kick alternate 1 50-2 / 2-220/ 215/230/ or 230/3
TIGER Sprint!
50 easy
Total Distance 1800m
Yearly Distance 101,300m
12 x 25 breast 4 @ 50/60
4 @ 40/50
4 @ 30/40
10 x 50 1 free with fists @ 50/55/60/70
1 swim distance per stroke
7 x 100 kick alternate 1 50-2 / 2-220/ 215/230/ or 230/3
TIGER Sprint!
50 easy
Total Distance 1800m
Yearly Distance 101,300m
Wednesday, January 16, 2008
January 14th 2008
200 free @ 330/4/430
12 x 25 4 @ 50/60
4 @ 40/50
4 @ 30/40
10 x 50 odds with fists
Evens just regular swim @ 60/70/80
as 2 free 2 Back 2 Breast 4 choice
Main Set: 7 x 100 Kick your choice odds 150/2/210/230
Evens 210/220/230/3
TIGER SPRINT WHOOOO!!!
50 easy!
Total Distance 1800m
Yearly Distance 99, 500m
To those of you that i had psyched up about doing 3 x 400 IM I dearly apologize as that set is extremely FUN and i snatched it away from you...i am a terrible human being and i can allow us to do this set in the near future! Sorry for the inconvience!!! :)
Brad
12 x 25 4 @ 50/60
4 @ 40/50
4 @ 30/40
10 x 50 odds with fists
Evens just regular swim @ 60/70/80
as 2 free 2 Back 2 Breast 4 choice
Main Set: 7 x 100 Kick your choice odds 150/2/210/230
Evens 210/220/230/3
TIGER SPRINT WHOOOO!!!
50 easy!
Total Distance 1800m
Yearly Distance 99, 500m
To those of you that i had psyched up about doing 3 x 400 IM I dearly apologize as that set is extremely FUN and i snatched it away from you...i am a terrible human being and i can allow us to do this set in the near future! Sorry for the inconvience!!! :)
Brad
January 14th...maybe a little hard...ehehe
4 x 200
1 Free @ 330/4/430
1 Choice No free @ 4/430/5
1 IM @ 320/345/4/430
1 Kick Sub 4/430/5
10 X 100 Free swim steady @ 130/135/140/145/ (2/210(only 8))
200 easy
16 x 25 Fly Swim 3 @ 45/50
1 @ 25/35
Total distance 2300m
Yearly Distance 97,700m
1 Free @ 330/4/430
1 Choice No free @ 4/430/5
1 IM @ 320/345/4/430
1 Kick Sub 4/430/5
10 X 100 Free swim steady @ 130/135/140/145/ (2/210(only 8))
200 easy
16 x 25 Fly Swim 3 @ 45/50
1 @ 25/35
Total distance 2300m
Yearly Distance 97,700m
Friday, January 11, 2008
January 11th 2008 "A hint of Sprint"
warm up: 6 x 50 odds breath 5 / Evens breast @ 10 Rest
8 x 25 odds Back of Hand
Evens your choice of drill @ 45
6 x 100 Kick/swim by 50...just to get the heart a pumping :)! @ 150/2/210/230
100 easy to get ready
MAIN SET : 2 x 25 ALL OUT !!!!!!!!!!!!!!!!!!!!!!!!!!!!! walk backs. No catch just fast. Glad to see people like trent set a Goal time for themselves to say what was acceptable! Also happy to see that people wanted to go for a second round at the end of practice :)!
400 free easy
8 x 25 fly @ 45 or another 2 x 25 all out!
Total Distance: 1850 m
Yearly Distance 95, 400m
8 x 25 odds Back of Hand
Evens your choice of drill @ 45
6 x 100 Kick/swim by 50...just to get the heart a pumping :)! @ 150/2/210/230
100 easy to get ready
MAIN SET : 2 x 25 ALL OUT !!!!!!!!!!!!!!!!!!!!!!!!!!!!! walk backs. No catch just fast. Glad to see people like trent set a Goal time for themselves to say what was acceptable! Also happy to see that people wanted to go for a second round at the end of practice :)!
400 free easy
8 x 25 fly @ 45 or another 2 x 25 all out!
Total Distance: 1850 m
Yearly Distance 95, 400m
January 9th 2008
10 x 50 as 2 Free 4 back 4 Breast
@ 65/70/75
100@ 145/2/23-
200@ 315/330/430
6/800@ 12/13/13
200@ 4/430
100@ 125/135/2
300 as 100 scull choice
100 Back swim
100 choice scull but different from first one
8 x 25 free allowed 3,2,1,0 breaths @ 45
Total distance 2400m
Yearly Distance 93,600m
@ 65/70/75
100@ 145/2/23-
200@ 315/330/430
6/800@ 12/13/13
200@ 4/430
100@ 125/135/2
300 as 100 scull choice
100 Back swim
100 choice scull but different from first one
8 x 25 free allowed 3,2,1,0 breaths @ 45
Total distance 2400m
Yearly Distance 93,600m
January 7th 2008! "Nice and Steady"!
12 x 50 Free 3 @ 50 1 @ 45 +5/ + 10
4 x 100 kick steady @ 2 / 215 / 230
4 x 100 IM @ 2/210/230
100 free @ 2
3 x 100 IM @ 150/2/220
100 Free @ 2
3 x 100 Free @ 135-130-125 +5 +10 +20
1-200 easy
Total Distance 2300m
Yearly Distance 91,200m
4 x 100 kick steady @ 2 / 215 / 230
4 x 100 IM @ 2/210/230
100 free @ 2
3 x 100 IM @ 150/2/220
100 Free @ 2
3 x 100 Free @ 135-130-125 +5 +10 +20
1-200 easy
Total Distance 2300m
Yearly Distance 91,200m
Tuesday, January 8, 2008
December 21st 2007 Last one before the break
You guys can all kick me for I have lost the original paper that i put all those fun games that we played on. For those who didn't attend you missed possibly the best practice your lives will have seen...ahhaha just kidding but it was completely a fun practice filled with random Christmas themed activities...some of them Im sure fairly odd! It was a good laugh and a half right before christmas! Chocolate was involved! :)! Ill see what i can do for Valentines day!
December 19th 2007
4 x 150 @ 10 Rest as odds Free 3,5,3,7
Evens Fly Back Breast
12 x 25 4 @ 30
4 @ 60
4 @ 90
ALL OUT do not fade in speed!!!
Push / Dive 50 fast
Times: DG 43.27 Breast CM 30 67 Breast
JK 31.37 Fly D. S. 30.49 Free
DP 36.62 Back GK 39.87 Fly
SB 33.38 Back
200 easy
12 x 25 4 @ 90 KICK set all out!!
4 @ 30
4@ 60
50 kick build
8 x 50 Dr.swim IM switch I.e. 25 fly 25 back....25back.25breast...25 breast.25 free....etc.
Total Distance 1900m
Yearly Distance 88,900 m
Evens Fly Back Breast
12 x 25 4 @ 30
4 @ 60
4 @ 90
ALL OUT do not fade in speed!!!
Push / Dive 50 fast
Times: DG 43.27 Breast CM 30 67 Breast
JK 31.37 Fly D. S. 30.49 Free
DP 36.62 Back GK 39.87 Fly
SB 33.38 Back
200 easy
12 x 25 4 @ 90 KICK set all out!!
4 @ 30
4@ 60
50 kick build
8 x 50 Dr.swim IM switch I.e. 25 fly 25 back....25back.25breast...25 breast.25 free....etc.
Total Distance 1900m
Yearly Distance 88,900 m
December 17th the real one
400 Free @ 630/7
200 Free/Fly
300 Free @ 5/6/7
200 Free/Breast
200 Free @ 320/340/4
200 Free/back @ " " "
400 as 25 Free 75 IMO @ 8
200 Free under 245/3/320/340
8 x 50 as Odds 25 side kick/25 Catch up
Evens Head up / swim free @75
Total Distance 2500m
Yearly Distance 87, 000m
200 Free/Fly
300 Free @ 5/6/7
200 Free/Breast
200 Free @ 320/340/4
200 Free/back @ " " "
400 as 25 Free 75 IMO @ 8
200 Free under 245/3/320/340
8 x 50 as Odds 25 side kick/25 Catch up
Evens Head up / swim free @75
Total Distance 2500m
Yearly Distance 87, 000m
THE FREESTYLE THEORY December 17th but really the 14th
200 Own your Own
8 x 50 as 25 Back of Hand drill / 25 fists free @ 60/70
8 x 25 pull with a kickboard as Catch up free @50
2 x 25 Head really far down
2 x 25 free Build
2 push offs in a STAR position trying to find power but immidiate resistance off the wall
PUSH 50 !!!!
2 x 25 1 br. 5
1 Catch up
PUSH 75!!!!
150 easy as 50 breast 50 br.5 50 choice
PUSH 25!!!!!
150 easy
PUSH 50!!!
choice warm down
The fast swims were an add up 200 freestyle!
Total distance ~ 1600m
Yearly Distance 84, 500m
Total Times SB 202.36
DH 157.01
JK 207.32
DP 204.85
CM 208.85
MN 222.57
DG 231.43
JC 341.08
8 x 50 as 25 Back of Hand drill / 25 fists free @ 60/70
8 x 25 pull with a kickboard as Catch up free @50
2 x 25 Head really far down
2 x 25 free Build
2 push offs in a STAR position trying to find power but immidiate resistance off the wall
PUSH 50 !!!!
2 x 25 1 br. 5
1 Catch up
PUSH 75!!!!
150 easy as 50 breast 50 br.5 50 choice
PUSH 25!!!!!
150 easy
PUSH 50!!!
choice warm down
The fast swims were an add up 200 freestyle!
Total distance ~ 1600m
Yearly Distance 84, 500m
Total Times SB 202.36
DH 157.01
JK 207.32
DP 204.85
CM 208.85
MN 222.57
DG 231.43
JC 341.08
December 14th but still appears to be 2 days ahead
200 easy
4 x 100 kick/swim @ 2 10 dec 1-4
8 x 25 IMO drill by 2 @ 50
100 easy
16 x 25 1 Easy 1 ALL OUT for a 200 IM add up @ 60
300 easy
total Distance 1600m
Yearly Distance 83, 900m
Times- JK 214.81
IM 207.74
DP 2 18.13
KB 224.31
DG 235.17
AF 257.44
Very impressive times from everyone If only we could do these in our regular swims!
4 x 100 kick/swim @ 2 10 dec 1-4
8 x 25 IMO drill by 2 @ 50
100 easy
16 x 25 1 Easy 1 ALL OUT for a 200 IM add up @ 60
300 easy
total Distance 1600m
Yearly Distance 83, 900m
Times- JK 214.81
IM 207.74
DP 2 18.13
KB 224.31
DG 235.17
AF 257.44
Very impressive times from everyone If only we could do these in our regular swims!
December 12th 2007
Warm up 18 x 50 as:
3 x 50 m free on :50
3 x 50 m kick on 1:10
3 x 50 m free on :45
3 x 50 m kick on 1:10
3 x 50 m free on :40
3 x 50 m kick on 1:10
200 m reverse IM drill (finger drag freestyle, tiny stroke breastroke, two arm backstroke, one arm fly) on 5:00
4 x 25 m, FAST, with maximum stroke rate, on :50
200 m IM on 5:00
4 x 25 m, FAST, with maximum stroke rate, on :50
100 m easy
Such a short practice :(
Total Distance 1600m
Yearly Distance 82, 300m
3 x 50 m free on :50
3 x 50 m kick on 1:10
3 x 50 m free on :45
3 x 50 m kick on 1:10
3 x 50 m free on :40
3 x 50 m kick on 1:10
200 m reverse IM drill (finger drag freestyle, tiny stroke breastroke, two arm backstroke, one arm fly) on 5:00
4 x 25 m, FAST, with maximum stroke rate, on :50
200 m IM on 5:00
4 x 25 m, FAST, with maximum stroke rate, on :50
100 m easy
Such a short practice :(
Total Distance 1600m
Yearly Distance 82, 300m
December 10th apparently wrongly dated in my book Sorry! Thank Joe for this one done apparently on the 5th
Warm up
12 x 25 m on :45 (4 choice, 4 freestyle with 3-2-1-0 breaths, 4 IM order drill)
6 x 50 m kick on 1:15 descending 1-6
Main set:
400 m free on 7:00
200 m IM on 4:30
2 x 25 m free, all out, on :15 and :20
1 minute rest
300 m free on 5:00
100 m IM on 2:15
2 x 25 m free, all out, on :20 and :15
1 minute rest
200 m free on 2:50
100 m IM on 2:15
1 minute rest
2 x 25 m free, all out, on :15 and :20
100 easy
Total Distance 2100m
Yearly Distance 80, 700m
12 x 25 m on :45 (4 choice, 4 freestyle with 3-2-1-0 breaths, 4 IM order drill)
6 x 50 m kick on 1:15 descending 1-6
Main set:
400 m free on 7:00
200 m IM on 4:30
2 x 25 m free, all out, on :15 and :20
1 minute rest
300 m free on 5:00
100 m IM on 2:15
2 x 25 m free, all out, on :20 and :15
1 minute rest
200 m free on 2:50
100 m IM on 2:15
1 minute rest
2 x 25 m free, all out, on :15 and :20
100 easy
Total Distance 2100m
Yearly Distance 80, 700m
December 7th 2007
Warm up:
4 x 200 @ 345/ 4 / 430 / 5#1 - 50 free 50 choice
#2 - 50 free 50 breast
#3 - 50 free 50 back
#4 - breathing pattern 3,5,7,5 by 50
6 x 50 back/breast @ 60/ 65/ 70/ 75
10 x 100 either pull or swim 3 @ 135 140 145 2 215 2 @ 125 130 135 150 2 @135 140 145 2 215 3 @ 125 130 135 150 2
6 x 50 1 fly/back 1 back/breast 1 breast/free @ 60/ 65 / 70/ 75
4 x 25 1 free with 2 breaths only 1 under water @ 50
total distance is 2500m
Yearly Distance 78, 600m
4 x 200 @ 345/ 4 / 430 / 5#1 - 50 free 50 choice
#2 - 50 free 50 breast
#3 - 50 free 50 back
#4 - breathing pattern 3,5,7,5 by 50
6 x 50 back/breast @ 60/ 65/ 70/ 75
10 x 100 either pull or swim 3 @ 135 140 145 2 215 2 @ 125 130 135 150 2 @135 140 145 2 215 3 @ 125 130 135 150 2
6 x 50 1 fly/back 1 back/breast 1 breast/free @ 60/ 65 / 70/ 75
4 x 25 1 free with 2 breaths only 1 under water @ 50
total distance is 2500m
Yearly Distance 78, 600m
December 5th 2007 The underwater practice!
Widths to start off underwater!!!
10 x 50 free/back first one starts off with 1 dolphin kick off each wall. 2nd 50 has 2 off each all the way up to the 10th 50 has 10 dolphin kicks off each wall
6 x 100 first one 3 @ 2
2nd 3/5
3rd 5
4th 5/7
5th 7
6 th 7/9
6 x 50 kick 60 - 55- 60-50-60-45
4 x 50 breast add an underwater pull out every 50 @ 70
finish with a few more widths!
Total Distance ~ 1700 m
Yearly Distance 76, 100m
10 x 50 free/back first one starts off with 1 dolphin kick off each wall. 2nd 50 has 2 off each all the way up to the 10th 50 has 10 dolphin kicks off each wall
6 x 100 first one 3 @ 2
2nd 3/5
3rd 5
4th 5/7
5th 7
6 th 7/9
6 x 50 kick 60 - 55- 60-50-60-45
4 x 50 breast add an underwater pull out every 50 @ 70
finish with a few more widths!
Total Distance ~ 1700 m
Yearly Distance 76, 100m
December 3rd 2007
600 as 200 free bre. 3,5,7,5 200 scull 200 back/breast
8 x 25 kick 1 easy @45 1 strong @ 25
4 x 100 3 IM Dec. 1-3
1 easy to get ready @ 2
16 x 25 IMO as 1 easy 1 ALL OUT for 200 IM add up
@ 60
12 x 50 4 @ 45
4 @ 50
4 @ 45 +5 +10
200 easy
Total Distance 2400m
Yearly Distance 74, 400 m
8 x 25 kick 1 easy @45 1 strong @ 25
4 x 100 3 IM Dec. 1-3
1 easy to get ready @ 2
16 x 25 IMO as 1 easy 1 ALL OUT for 200 IM add up
@ 60
12 x 50 4 @ 45
4 @ 50
4 @ 45 +5 +10
200 easy
Total Distance 2400m
Yearly Distance 74, 400 m
November 30th 2007
400 Choice
12 x 25 Dr @ 60 choice
4 x 50 starting from center working on fast turns between the flags
8 x 25 Dr/swim To get ready
200 choice stroke strong!
6 x 100 kick/swim smooth @ 215
100 easy
Total distance 2000 m
Yearly Distance 72, 000m
12 x 25 Dr @ 60 choice
4 x 50 starting from center working on fast turns between the flags
8 x 25 Dr/swim To get ready
200 choice stroke strong!
6 x 100 kick/swim smooth @ 215
100 easy
Total distance 2000 m
Yearly Distance 72, 000m
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