Friday 27/09, 7.30pm

Sorry guys, I can't make it tonight. Joe Cyr will deliver this practice:

For intermediate and fast swimmers (depending on the days, different fast swimmers have been coming on Fridays: Meredith, Patrick, Dave, Sia, ...) For them, here is the practice:

200 free nice and easy
200 kick not free
10x50, 25 NOT free + 25 free on 1'10''
20x50 free, PROGRESSIVE 1 to 5 (start "normal", go faster till number 5. DO it again for 6 to 10, 11 to 155, 16 to 20). 5 on 1'05'', 5 on 1', 5 on 55'', 5 on 55''
(1900)
5x100 kick FINS choice, on 2'
5x100 free pull on 2'
200 EZ
(3100)

If there is a slower lane (Dana, Stephanie?)
200 free nice and easy
200 kick not free
10x50, 25 NOT free + 25 free on 1'30''
10x50 free, PROGRESSIVE 1 to 5 (start "normal", go faster till number 5. DO it again for 6 to 10, 11 to 155, 16 to 20). 5 on 1'20'', 5 on 1'15''
(1400)
5x100 kick FINS choice, on 2'30''
5x100 free pull on 2'30''
200 EZ
(2600)

Friday 27/09, 8.15am

Replacing Troy for the late morning group-had the development lane (Juan and Kathy), and the fast lane (8 swimmers there, quite busy).

Slow lane: free and back technique (catch-up, fins, swimming on the side)

Fast lane:
reverse IM, 50 swim, 50 kick, 50 pull
10x50, 5 on 1', 5 on 55''
10x100 kick FINS, 25 underwater, 50 on their backs EZ, 25 underwater on 2'30''
2x400 - 200 pace, 30'' rest + 100 pace, 20'' rest + 100 FAST, 2' rest.
100 easy

Thrusday 25/09, 7.30pm

Today I had the 2 slowest lanes. First lane worked a lot on fly technique, lane #2 also, with a bit of work for the legs at the beginning. Dave was not happy about that (wanted more action ;-)) but I hope he will be happy when his technique gets him faster.

So lane 1: 200 free, 200 back, free technique (catch-up, swimming on the side with fins), fly technique (first 4 exercices of fly)

Lane 2: (Kate, Ira, and Dave)
reverse IM, 50 swimm, 50 kick, 50 pull.
10x50 on 1'15'', 25 FAST, 25 easy
4x100 kick free on 2'30''
first 3 exercices of fly technique
10x50 free, 5 on 1', 5 on 1'05''

A couple of workouts for the future

For FAST lanes

#1
Warm up
600 Im reversed... done 50 kick/50 pull/ 50 swim of each stoke

4x100 kick alternate 100 IM/100 Best on 2:00


(200 pace with 30 seconds rest )
5x (100 fast with 20 seconds rest )
(100 maximum speed 1 minute and 30 seconds rest)
So the above is 5 times 400 the first and fourth times should be crawl...the second and fifth time best...and the third time IM

200 EZ

6x50 best sprint on 1:15 with a minute rest after the third one

200 ez

6x100 pull crawl within 3 seconds of desired 400 pace on 1:40

200 ez

4500m

#2

Warm up: 400m Im reversed: done nice long stoke
6x50 kick fly/bk
bk/br
br/cr on 1:00
200 swim choice

Breast set 5x100 swim on 1:45
1 minute rest
4x100 swim on 1:40
1 minute rest
3x100 swim on 1:35 /// try and keep the same time throughout, preferably under 1:30 Ann 1:25 Luis

4x75 pull fly/bk/br
bk/br/cr
on1:30

Crawl pace: 6x50 crawl swim 105% of 400 time i.e. Your best 400 split less 2/3 seconds
on 1:00
100 breast EZ
5x100 crawl swim 100% of 400 splt on 1:45
150 back EZ
3x200 Crawl swim 95% of 400 split on 3:15 Best 400 split + 8/12 seconds

warm down


-----------

Tu. 23/09, 7.30pm

Crazy amount of people today. I guess swimmers are coming back from vacations! I took the 2 "slowest" lanes: lane 1 had 4 swimmers, lane 2 had 5. Ira came back and swam in lane 2.
Lane 1 worked on free technique and fly technique-almost there!!
Lane 2:
3x(100 swimm + 100 kick + 100 pull), #1 and 3 free, #2 NOT free.
4x50 free ALL-OUT on 1'45''. Dave (fastest): 41-42'' for all of them
200 easy
10x125 free swim on 2'45'' (Dana and Charlotte swam 10x75 instead). Progressive 1-5. Fastest: Dave on 2'01
200 easy

Fr. 19/09, 7.30pm

Patrick, Dana and Stephanie came to keep me from being lonely. They swam:

Patrick
------------
200 easy
400 Reverse IM
6 x 50 free on 1'05''
6 x 300 free with flippers, on 6'. Number 1 and 2: 200 easy, 100 FAST. 3 and 4: 150-150. 5 and 6: 100 easy-200 fast.
100 easy
200 backstroke
----------- 3,100 M.

Dana and Stephanie worked on their fly-breastroke technique. The first 3 drills are beautifully understood and successfully applied.

Th. 18/09, 7.30pm

Martin prepared a circuit of 3 sets of around 20' each. The idea was to get the swimmers to go through the circuit, with Martin and me going back and forth between lanes.
Didn't actually work with all the pool. Why? Because in the first 2 lanes there is a huge amount of diversity: 10 swimmers showed up today, with 6 of them being total beginners (they are learning to reacd their times), 3 swimmers than can swim, but are not very fast yet, and Dave, who is actually getting there with his freestyle. So, the first lane worked on free technique, with some fly technique with fins at the end, and lane 2 (3 girls with fins, Dave without fins) did:

300 warm-up = 75 free/75 back, 50 free/50 back, 25 free/25 back
3 x
2x50 pull, 25 breast-25 free
3 x 100 free progressive 1-3
5x200 free on 4'
(Kick, FINS) 5 times:
100 streamline on 2'30
4x25 SPRINT on 30''