Practices
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Week of June 29
Monday-West YMCA 4200 yd
Warm Up- 400 swim, 200 kick
Swim 6x50 descend by 3
Pull 4x300 @ 5:30 freestyle
Swim 3x(5x100) set 1@2:00 stroke; set 2@1:40 free, set 3@ 2:00 IM
Kick 10x50 fins @ :50
Swim 200 easy
Monday Rock Island 4100
Warm Up-200 free, 200 back, 200 breast, 200 kick
Swim 3x(4x175) 3 quick rest free, 1 fast stroke
Mike 2:10
Tier 1 2:40 Byron/Emma/Kathleen/Nick
Tier 2 3:00 Luke/Ben/Josh/Joseph/Goesers/
Tier 3 3:30 Ethan/Caro/Paige/Andrew
Tier 4 4:00 Meredith/Abi/
Kick 10:00 50 ez/25fast
Swim 8x50 off blocks sprint @ 2:00
Pull 300 easy
Tuesday West YMCA 3600
Warm Up 400 Swim, 75 pull, 75 back, 75 breast, 75 free
Kick 8x25 @ :40
Swim 12x25 fly @ :40
75 easy
Swim 2x100, 2x75, 2x50 with 5:00 easy between
75 easy
Tuesday Rock Island 4100
Warm Up 600 = 8x(50 free, 25 breast)
Swim 6x100 long glide breaststroke rest :20 between, have everyone stop when the leaders finish their last one. Emnphasize toes pointed out.
Swim 6x100 backstroke :20 rest between, have everyone stop when the leaders finish their last one. Emphasize rolling hips and driving the arm down deep into the water.
Swim 12 x 100 freestyle, smooth and strong, put into lanes of comparable speed
Tier 1 @ 1:20 (Mike)
Tier 2 @ 1:30 (Byron/Emma/Nick/Kathleen)
Tier 3 @ 1:50 (Joseph, Ben, Goesers, Luke)
Tier 4 @ 2:10 (Cody, Ethan, Andrew, Caro)
Tier 5 @ 2:15 (Meredith, Abbi,
Tier 6 @ 2:30 (Anyone who can’t make 2:15)
Have everyone stop when Mike finishes
Swim 8x25 choice sprint @ :40
3x(Pull 200, Kick 100) easy
Wednesday AM-Central
Warm Up 500
Swim 10x50 breast long glideà, build ß
Swim 200, 2x100, 4x50 free @
2:40 1:20 :40
3:00 1:30 :45
3:20 1:40 :50
3:40 1:50 :55
4:00 2:00 :60
4:20 2:10 :65
100 easy
Swim 10x50 back pause à, build ß
Swim 200, 2x100, 4x50 free again
100 easy
Fin kick 6x100 @ 1:45
Swim 8x50 fly off blocks, 2 lanes
100 easy
Wednesday PM-Central
Warm Up 600 2 free, 1 breast
Swim 12x100 @ 1:45
1,4,7,10 = 50 fly/50 back
2,5,8,11 = 50 back/50 breast
3/6/9/12 = 50 breast/50 free
Kick 3x25,2x50,75,100,75,2x50,3x25
Pull 2x500-2nd one faster than 1st
Sprint 16x25 free @ :40
200 easy
Thursday AM-Central
Warm Up-2x(swim 200, kick 100, pull 100)
Swim 12x25 descend by 3
8x 100 IM 1:45 2:00 2:30
75 drill 1:30 1:45 2:15
50 kick 1:15 1:15 1:30
25 sprint 1:00 1:00 1:15
2 sets each stroke
100 choice easy
Swim 4x(100 fast, 50 easy)@ 3
4x50 drill
Thursday PM-Central
Warm Up 5x200 #1 free, #2 150 free/50 kick, #3 100 free, 100 back, #4 50 free, 150 breast, @5 200 IM
Swim 8x25 @ :35, 4x50 @ 1:10, 2x100 @ 2:20, 1x200
Swim 8x25@ :30, 4x50 @ :60, 2x100 @ 2:00, 1x200
Swim 8x25@:25, 4x50 @ :50, 2x100@ 1:40, 1x200
Kick 5x100 fins @ 2:00
100 easy
Friday AM-Central
Warm Up 3x(200 swim, 100 kick)
Swim 12x75 Pick an interval which will give 5 to 15 sec rest
Swim 100 easy
Kick 8x50 fly @ :50 fins
Swim 8x75 same interval as first set
100 easy
Kick 4x100 flutter fins @ 1:40
Swim 4x75 drop the interval by 5 seconds
8x25 sprint with fins
100 easy
Friday PM-Central
Warm Up 600 =8x(50 free, 25 choice)
Swim 12x50 @ 60 descend by 3
Pull 4x100, Kick 4x50
Swim 5x(100 off blocks for time, 100 easy)
Pull 4x100, Kick 4x50
Swim 4x50 1 breath
Relays
----------------------------------------------------------------------------------------------------------------------------------------- Week of June 22
Monday-West YMCA 4200 yd
Warm Up- 400 swim, 200 kick
Swim 1500 continuous (20 min) 50 easy free, 25 fast choice
Fin Kick 900 continuous (15 min) 50 easy, 25 fast
Swim 6 x 75 off blocks fast, walk around-send 3 heats 10 sec apart, then 3 more heats
First 2 free and choose the stroke of the last four.
Swim 600 continuous (10 min) 50 easy free, 25 fast choice
Swim 100 easy
Tuesday-West YMCA 4200 yd
Warm Up 5x200 Swim, pull, kick, back, breast
Swim 3x300 free
Swim 3x200 IM
Swim 3x100 choice
Kick 12 x 50 @ 60
Sprint 8 x 25 off blocksà, push off ß
Swim 8x50 easy 3 breaths/length @ 1:10
200 easy
Tuesday-BFC 4100 yds
Warm Up 600 (8x(50 free, 25 back))
Swim 12x25 descend by @ :40 choice of stroke
Swim 3x(3x300) @ 3:30 or FPI
Set 3 with fins
Kick 4x100 fins @ 1:45
Turns and more turns
100 easy
Wednesday-West YMCA 4200 yd
Warm Up 400 free, 200 back, 200 breast, 200 kick
Swim 8x75 = (Easy 25, Medium 25, Fast 25)
1-4 free @ 1:30
5-8 choice @ 1:45
Swim 3x (3x50 choice, but real fast @ 1:30 sprinting; #1 off the blocks, #2 & #3 stay in the pool, Swim easy 100 back and 100 breast after the 3rd sprint 50)
Fin Kick 8x25 @ :30, 6x50 @ :50, 4x75 @ :1:10, 2x100 @ 1:30
Swim 12x25 fly @ :50, silver group, put on fins for last 6
Swim 2x25 off blocks, choice of strokes
Swim 200 easy
Wednesday BFC-4100
Warm Up-4x(P-75, S-75, K-75)
Swim 2x(25fast@:30, 25 EZ@:60)
Swim 2x(50 fast@:60, 50 EZ@1:10
Swim 2x(75fast@1:30, 75 EZ@1:40)
Swim 2x(50 fast@:60, 50 EZ@1:10
Swim 2x(25fast@:30, 25 EZ@:60)
Swim 6x(300 strong, 100 EZ)
Straight, 2x150, 3x100, 4x75, 6x50, 12x25
Thursday-YMCA 4200yds
Warm Up-Swim 200, kick 50, swim 150, kick 50, swim 100, kick 50, swim 50, kick 50
Swim 3 x 600 (or 10:00) descend 200s @ 12:00
Kick 3x(50 easy @ 1:30, 6x25 fast @ :40, rest :30 before starting next 50)
Swim 6x50 fly down one lane and back in the next
Swim 8x75 @ 1:30
Odds fly-back-breast
Evens back-breast-free
Starts, 4x25 off blocks
Swim 100 easy
Thursday-BFC 4050yds
Warm Up-2x [Swim 200, Kick 3x100 fins, Swim 100 back, 100 breast]
Swim 12x150 @ 2:30
3 each stroke, 50 drill, 50 build-50 fast
Fly drill=2/2/2
Back drill=2/2
Breast drill=2k/1p
Free drill=pause for 5 kicks
Swim 20 x 25 @ :40 2xsmooth, 2x sprint choice
Swim 5x50 2 breaths
100 easy
Friday-YMCA 3600yds
Warm Up-4x(Swim 150, kick 100)
Swim 3 x (400 smooth @ 7:30, 4x25 sprint @ :45, rest :30)
1st 400 straight
2nd 400 =2x200 :20 rest
3rd 400 = 4x100 :10 rest
Kick 8x200 fins @ 3:30
Swim 3x100 Breath control-10 breaths
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Week of June 15
Monday-West YMCA 4000 yd
Warm Up 400 swim, 200 kick, 400 rev IM drillà, Swim ß
Swim 12x25 @ :40 descend by 3
Swim 4x400 (=300 free, 100 choice) @ 7:00 (gold) 8:00 (silver) 10:00 (bronze)
Kick 12x50 fins @ :60
Sprint 8x25 (off blocksà, Push off ß)
Pull 300 easy
Monday-Clinton 3150 m
Warm Up-600 (=100 free/50 back)x4
Swim 15x100 @ 2:30 Descend by 3
Swim 18x50 @ (65, 60, 55)x6 free
Swim 150 easy
Tuesday-West YMCA 4000 yd
Warm Up 5x200 Swim, pull, kick, back, breast
Swim 6x50 descend by 3 @ 60
Do the following set twice:
Swim 100 fast, 200 easy @ 6
Swim 75 fast, 150 easy @ 5
Swim 50 fast, 100 easy @4
Swim 25 fast, 50 easy @3
*fast swims are all out, work on turn over
Pull 3x300 w/paddles and snorkel smooth @ 5:00
Kick 6x50 conversational
Wednesday-West YMCA 4000 yd
Warm Up 200 free, 200 back, 200 breast
Kick 6x50 @ 1:15
Swim 12x50 mid pool (2 turns) @ 1:10
1-6 backstroke (continuous motion)
7-12 breaststroke (good pull outs-3 glides)
Swim 3x(3x100, 50 easy) all freestyle-each 100 and 50 are on the same interval
Lane 1-1:30
Lane 2-1:40
Lane 3-1:50
Lane 4-2:00
Lane 1 Pull 600 easy, all other lanes, pull easy until lane 1 finishes
Swim 6x25 fly all out sprinting @ :50
Fin Kick 3x200 @ 3:30
Swim 100 easy
Wednesday-Clinton 3200 m
Warm up 600 (4x100 free, 50 breast)
Swim 12x50 decelerate 25, accelerate 25 @ 1:15
Pull easy 200
Swim 200 fast
Pull easy 200
Swim 2x100 @ 3:00 fast
Pull easy 200
Swim 4x50 @ 2:00 fast
Pull easy 200
Swim 6x50 @ fpi
Easy 300 choice
Thursday-YMCA 4000yds
Warm Up-Swim 200, kick 50, swim 150, kick 50, swim 100, kick 50, swim 50, kick 50
Intensely-
Swim 8x75
Easy 200 choice
Swim 6x75
Easy 200 choice
Swim 4x75
Easy 200 choice
Swim 2x75
Easy 200 choice
75s-Lane 1@1:05, Lane 2 @ 1:15, Lane 3 @ 1:20, Lane 4 @ 1:30
Cut down the 200s for lanes 2-4 so that all lanes start each set of 75s together
Kick 8x (25 all out, 50 easy @ 2:00)
6x50 2 turns choice of stroke, emphasize streamlining
Swim 100 easy
Friday-YMCA 4000 yds
Warm Up-2x [Swim 200, Kick 3x100 fins, Swim 100 back, 100 breast]
Swim 20x25 @ :45 sprint turns alternate ends
Twice through the set (first time free, second time choice)
Swim 150 fast, 50 easy @ 5:00
Swim 100 fast, 50 easy @ 4:00
Swim 50 fast, 50 easy @ 3:00
Swim 25 fast, 25 easy @ 2:00
2x phone book IMs by 25s
Game if time???
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