Tuesday 31 October 2017

Halloween Practice Lanes 5 - 8

Hallowe’en                             LANES 5, 6

200                        choice
100                        25 dolphin kick/25 single arm fly
100                        25 scull/25 swim

8x25                       12 ½ kick fast/swim smooth @ 45


Pyramid of Pain

50                   25 fly fast/25 easy  @ 1:10
100                 25 fly fast/25 easy/15 fly fast/35 easy @ 2:10
200                    same as 100 but twice as fun @ 4:30
300                    pull (1 minute rest)
200                    100 IM/100 free @ 4:20
100                    double fly IM (fly back breast fly) @ 2:10
50                      fly!!!!

Graveyard Kicking

10x25                        25m “tombstone” kick/25 regular  @ 45/35

Suffocating 50’s of Death (fins optional)
                                             
6x50                          1 – 8 breaths or less
@1:15                        2 – 7 breaths or less
                                  3 – 6 breaths or less

                


Hallowe’en                             LANES 7, 8

200                        choice
100                        25 dolphin kick/25 single arm fly
100                        25 scull/25 swim

8x25                       12 ½ kick fast/swim smooth @ 35


Pyramid of Pain

50                   25 fly fast/25 easy  @ 1:00
100                 25 fly fast/25 easy/15 fly fast/35 easy @ 2:00
150                    12 ½ fly fast/12 ½ choice smooth @ 2:40
200                    same as 100 but twice as fun @ 4:00
300                    pull (1 minute rest)
150                    50 fly/100 IM @ 2:40
200                    100 IM/100 free @ 4:00
100                    double fly IM (fly back breast fly) @ 2:00
50                      fly!!!!

Graveyard Kicking

10x25                        25m “tombstone” kick/25 regular  @ 40/30

Suffocating 50’s of Death (fins optional)
                                             
6x50                          1 – 8 breaths or less
@1:05                        2 – 7 breaths or less
                                  3 – 6 breaths or less


                          

Friday 27 October 2017

Saturday, Oct 27 Lanes 3, 4 Sprint

Saturday, Oct 28                      LANE 3

400                        choice

4x150                    50 kick/100 IM d/s @ 3:30
4x100                    IM s/d  @ 2:20

6x50       2x:          15m!/35 easy
@1:10                   25!/25 easy
                              35!/15 easy

100                        smooth choice @ 2:30

6x50       2x:          25!/25 easy
@1:20                   35!/15 easy
                              50!

100                        smooth choice @ 2:30

6x50       2x:          50 easy
@1:30                   50 DIVE fast

warm down



Saturday, Oct 28                      LANE 4

400                        choice

4x150                    50 kick/100 IM d/s @ 3:00
4x100                    IM s/d  @ 2:00
4x50                      25 kick/swim choice @ 1:05


6x50       2x:          15m!/35 easy
@1:10                   25!/25 easy
                              35!/15 easy

100                        smooth choice @ 2:30

6x50       2x:          25!/25 easy
@1:20                   35!/15 easy
                              50!

100                        smooth choice @ 2:30

6x50       2x:          50 easy
@1:30                   50 DIVE fast

warm down


Thursday 26 October 2017

Thurs Oct 26 Lanes 5 - 8

Thurs. Oct 26                          LANES 5, 6

200                        choice
100                        IM drill
100                        Reverse IM swim

Fins:

8x25              alt. -back kick hands at side and roll
@40                      - 6 beat kick

4x50              25   - 3 right/3 left (roll body!)
@1:10                   - full stroke

100                        free smooth @ 2:00
50                          back – fast at 20-30m @ 1:00
2x100                    free 50 smooth/50 build @ 1:55
50                          back – 25 build/25 smooth @ 1:00
3x100                    descend 1-3 @ 1:50
50                          back – 25 smooth/25 build @ 1:00
4x100                    hold pace @ 1:45

4x75                      25 kick!!!/50 smooth swim @ 1:35

warm down
                      

Thurs. Oct 26                          LANES 7,8

200                        choice
100                        IM drill
100                        Reverse IM swim

Fins:

12x25            alt. -back kick hands at side and roll
@35                      - 6 beat kick

4x50              25   - 3 right/3 left (roll body!)
@1:00                   - full stroke

100                        free smooth @ 1:40/1:50
2x50                      back – fast at 20-30m @ 1:00
2x100                    free 50 smooth/50 build @ 1:35/1:45
3x50                      back – 25 build/25 smooth @ 1:00
3x100                    descend 1-3 @ 1:30/1:40
4x50                      back – 25 smooth/25 build @ 1:00
4x100                    hold pace @ 1:25/1:35

4x75                      25 kick!!!/50 smooth swim @ 1:35

warm down
                      

                                      

Thursday 12 October 2017

Thurs. Oct 12 Lanes 1 - 4

Thurs. Oct 12                          LANES 1, 2

100                        swim choice
50                          sculling
100                        kick
50                          sculling

Fins:

In sets of 4x25 on Coach’s “go”
-                 kick on side
-                 rolling
-                 6 beat
-                 3 drill


6x50              25 free fast/25 back smooth @ 20”r
150                pull @ 30”r

4x50              25 free fast/25 breast smooth @ 20”r
150                pull @ 30”r

2x50              free fast @ 30”r
150                pull

Streamlines off walls

Thurs. Oct 12                          LANES 3, 4

100                        swim choice
50                          sculling
100                        kick
50                          sculling

Fins:

In sets of 4x25 on Coach’s “go”
-                 kick on side
-                 rolling
-                 6 beat
-                 3 drill


6x50              25 free fast/25 back smooth @ 1:15
200                pull @ 4:30

4x50              25 free fast/25 breast smooth @ 1:20
200                 pull @ 4:30

2x50              free fast @ 1:20
200                pull

Streamlines off walls


Wednesday 11 October 2017

Tues October 10th Lanes 1 - 4

Tues. Oct 10                            LANES 1, 2

100                    choice
50                      kick
100                    IM drill
50                      kick

PULL

4x25                  sculling @ 20” rest
4x50                  25 br/25 free @ 20” rest
4x25                  sculling @ 20” rest

2x:

2x75                  25 6 beat kick (fast roll)
@30”r                25 3 right/3 left arm only
                           25  full

2x100                25 kick/50 swim/25 kick
@40”r

Freestyle tumble turns…

                                       
Tues. Oct 10                            LANES 3, 4

100                    choice
50                      kick
100                    IM drill
50                      kick

PULL

4x25                  sculling @ 50
4x50                  25 br/25 free @ 1:20
4x25                  sculling @ 50

2x:

4x75                  25 6 beat kick (fast roll)
@1:45                25 3 right/3 left arm only
                           25  full

2x100                25 kick/50 swim/25 kick
@2:20                strong effort on kick J

Freestyle tumble turns…


                                                      

Thursday 5 October 2017

Thursday, Oct. 5th - 7:30-8:30 lanes 5 - 8 (Cindy)

Thurs. Oct 5                            LANE 5, 6

100                        choice
150                        pull
200                        IM (25 kick/25 drill)

Fins:

4x25                      kick on side @ 40
4x50                      25 kick on side/25 6 beat@ 1:10
4x100                    25 kick on side/25 6 beat/50 as 3 right-3 left @ 2:10

2x200                    pull smooth @ 4:00
8x50                      25 free build/25 choice easy @ 1:10

1x200                    kick @ 5:00
4x50                      35 free build/15 choice easy @ 1:10

cool down J





Thurs. Oct 5                            LANE 7, 8

100                        choice
150                        pull
200                        IM (25 kick/25 drill)

Fins:

8x25                      kick on side @ 30
6x50                      25 kick on side/25 6 beat@ 1:00
4x100                    25 kick on side/25 6 beat/50 as 3 right-3 left @ 1:50

2x200                    pull smooth @ 3:30
8x50                      25 free build/25 choice easy @ :55
8x25                      breathing 3 – 5 – 7 – 9 each 25@35

1x200                    kick @ 4:20
4x50                      35 free build/15 choice easy @ :55
4x25                      breathing 3 – 5 – 7 – 9 @ 35

cool down J


Tuesday 3 October 2017

Tues Oct 3 Lanes 5 - 8

Tues. Oct 3                              LANES 5, 6

200                        choice
100                        kick
100                        IM drill

6x50                      PULL (25 scull/25 free) @ 1:30

6x25                      PULL (3 right/3 left – 6 full) @ 40

2x

3x50                      25 ra/25 full       @ 1:10
                              25 la/25 full
                              3r3l/25 full

6x25                      build to a fast finish @ 35

3x100                    50 kick/50 free -25 fast/easy @ 2:10

FINS

4x25                       12 ½ underwater flutter kick sprint/12 ½ easy swim       @ 40      




Tues. Oct 3                              LANES 7, 8

200                        choice
100                        kick
100                        IM drill

6x50                      PULL (25 scull/25 free) @ 1:15

12x25                    PULL (3 right/3 left – 6 full) @ 35

2x

4x50                      25 ra/25 full       @ 1:00
                              25 la/25 full
                              25 6 beat/25 full
                              3r3l/25 full

8x25                      build to a fast finish @ 35

4x100                    50 kick/50 free -25 fast/easy @ 1:55

FINS

4x25                       12 ½ underwater flutter kick sprint/ easy swim       @ 40             

                              

Sunday 1 October 2017

Sunday, October 1 - Distance Day Lanes 1 and 2

Sunday, Oct 1                          LANE 1

400                        choice

6x50                      FINS - 25 6 beat kick/25 free @ 20” rest

200                        free with FINS – descend stroke count per 50 while maintaining speed.

Take 30” rest between each repetition:

100                        choice
200                        free
100                        choice
300                        free
100                        choice
200                        free
100                        choice

4x50                      kick @ 20” rest





Sunday, Oct 1                          LANE 2

400                        choice

8x50                      FINS - 25 6 beat kick/25 free @ 20” rest

300                        free with fins – descend stroke count per 50 while maintaining speed.


100                        choice @ 2:20
200                        free @ 4:40
100                        choice @ 2:20
300                        free @ 7:00
100                        choice @ 2:20
200                        free @ 4:40
100                        choice

8x50                      25 kick/25 NON free @ 1:20