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!
Tuesday, January 8, 2008
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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