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