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
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