JO's starts in a few days. Kids look good, ready to swim fast.
Warm-up
800 kick/swim by 25 with fins
8x100 4 dolphin kicks underwater/ last 25 build fly swim
16x25 odds 12 1/2 fast/ 12 1/2 easy, evens Technique/DPS
400 kick, last 25 of each 100 strong
Main Set
75 easy/25@200 pace/25@100 pace
75's on 1:15
25's on :30
10 rounds
Pull
400
300
200
100
Breathing 3,5,7,9 by 25 or with a snorkel.
200 easy
Relay or individual dives.
Tuesday, November 30, 2010
Thursday, November 18, 2010
Thursday November 18th PM practice
Two weeks from tomorrow, JO starts. Relay entries will be sent in tomorrow, I am really looking forward to it.
Warm-up
2x500 as
#1 100 swim/drill by 25 +25 fast kick
#2 100 kick+25 swim progress swims 1-4
30x25's on :25 free or fly
every 6th fast
goal is to not breathe from wall to flags/ flags to wall
Swim with fins
50 back/200 free/50 free/ 200 back
2 rounds
:05 rest everywhere
backstroke should be strong, not spring
free is cruise
Fins and paddles
2x50 as 25 fast/25 easy
2x50 as 37 fast/ 12 easy
2x50 as 50 fast
1x300 cruise
3 rounds
50's on 50
300 on 4:00
Pull
15x100 buoys only
on 1:30
Flyers did:
10x25 timing streamlines and breakouts on my send off
1x100 broken at 25 with :10 rest
Mason 56.6
Carson 57.9
Juliana 59.9
Joyce 1:04.1
200 easy
Then a few dives working on breakouts and first two cycles fast.
I think that was about 6k, except for flyers
Warm-up
2x500 as
#1 100 swim/drill by 25 +25 fast kick
#2 100 kick+25 swim progress swims 1-4
30x25's on :25 free or fly
every 6th fast
goal is to not breathe from wall to flags/ flags to wall
Swim with fins
50 back/200 free/50 free/ 200 back
2 rounds
:05 rest everywhere
backstroke should be strong, not spring
free is cruise
Fins and paddles
2x50 as 25 fast/25 easy
2x50 as 37 fast/ 12 easy
2x50 as 50 fast
1x300 cruise
3 rounds
50's on 50
300 on 4:00
Pull
15x100 buoys only
on 1:30
Flyers did:
10x25 timing streamlines and breakouts on my send off
1x100 broken at 25 with :10 rest
Mason 56.6
Carson 57.9
Juliana 59.9
Joyce 1:04.1
200 easy
Then a few dives working on breakouts and first two cycles fast.
I think that was about 6k, except for flyers
Monday, November 15, 2010
Monday November 15th--AM practice
It was windy this morning. All the pool covers were blown all over the place, so it took a little longer to get those off, and to get going this morning.
Warm-up
600 w/snorkel
25 kick arms@side working on balance
25 swim
8x50 Streamline underwater as far as you can/ then build swim the rest of the 50 on :10 rest
Swim
75 as 50 easy/25 cruise strong
10x on 1:15
10x25 easy/ fast by 25 on :30
2 rounds, second round with fins, non free.
Pull
5x200 Breathe choice
10x100 odds breathe choice/ evens breathe 3, 5, 7, 9 by 25
20x25 easy/ fast tempo by 25
100 warm down
4600 yards total if they finished the whole set.
Warm-up
600 w/snorkel
25 kick arms@side working on balance
25 swim
8x50 Streamline underwater as far as you can/ then build swim the rest of the 50 on :10 rest
Swim
75 as 50 easy/25 cruise strong
10x on 1:15
10x25 easy/ fast by 25 on :30
2 rounds, second round with fins, non free.
Pull
5x200 Breathe choice
10x100 odds breathe choice/ evens breathe 3, 5, 7, 9 by 25
20x25 easy/ fast tempo by 25
100 warm down
4600 yards total if they finished the whole set.
Thursday, November 11, 2010
Thursday November 11th
We were at Dougherty Valley pool today, and an hour earlier because of the holiday. It feels good to be home before 8!
Warm-up
300 swim choice
6x50 progress 1-3/4-6
2x rest is opitonal
Kick-no fins board optional
200 on :10 rest
6x25 on :25 make the base
3x
*Swimmers did not make the base, and probably half of them were just kicking straight through. I would have made them start over, except lane space was an issue, and I wanted everybody doing the main set together.
Main Set- with fins
2x50 on :40, :45 or :50
200 on 2:30/ 2:40 or 2:45
8 rounds
50's are choice make the base. Goal was to have about 5-7 rest
200's make the base cruise/fast. I had some kids swim the 200's backstroke/free by round.
24x25 on :30
Fly
#1 3r/3l/1 both
#2 2r/2l/ 1 both
#3 1r/1l/ 1both
4-6 were fly progress fast, faster, fastest
600 warm down
double arm back with brst kick
3 kicks one pull
by 25
Total yardage: 5850
Morning practice tomorrow, 6:30-8:30.
Warm-up
300 swim choice
6x50 progress 1-3/4-6
2x rest is opitonal
Kick-no fins board optional
200 on :10 rest
6x25 on :25 make the base
3x
*Swimmers did not make the base, and probably half of them were just kicking straight through. I would have made them start over, except lane space was an issue, and I wanted everybody doing the main set together.
Main Set- with fins
2x50 on :40, :45 or :50
200 on 2:30/ 2:40 or 2:45
8 rounds
50's are choice make the base. Goal was to have about 5-7 rest
200's make the base cruise/fast. I had some kids swim the 200's backstroke/free by round.
24x25 on :30
Fly
#1 3r/3l/1 both
#2 2r/2l/ 1 both
#3 1r/1l/ 1both
4-6 were fly progress fast, faster, fastest
600 warm down
double arm back with brst kick
3 kicks one pull
by 25
Total yardage: 5850
Morning practice tomorrow, 6:30-8:30.
Tuesday, November 9, 2010
Tuesday November 9th--Afternoon practice
Warm-up
300 Swim-every 4th 25 backstroke
300 Kick choice
20x25's kick
2 on :30
2 on :35
1 on :20
4 Rounds
400 Reverse IM
SKDS
Pre-Set
10x100
Odds Fr-IM
Evens Free
All on 1:30 base
Progress evens to 500 pace
Main Set
5x500
Odds cruise/strong by 25
Evens broken #2 @100, #4 @ 50 with :05 rest
:45 rest after each 500
Even 500's should be strong/fast
Choice equipment, whenever you put the equipment on, you must wear it for the rest of the set.
Warm-down
either 5x100 or 4x75 depending on when people finished the main set.
Total yardage 5500 yds.
300 Swim-every 4th 25 backstroke
300 Kick choice
20x25's kick
2 on :30
2 on :35
1 on :20
4 Rounds
400 Reverse IM
SKDS
Pre-Set
10x100
Odds Fr-IM
Evens Free
All on 1:30 base
Progress evens to 500 pace
Main Set
5x500
Odds cruise/strong by 25
Evens broken #2 @100, #4 @ 50 with :05 rest
:45 rest after each 500
Even 500's should be strong/fast
Choice equipment, whenever you put the equipment on, you must wear it for the rest of the set.
Warm-down
either 5x100 or 4x75 depending on when people finished the main set.
Total yardage 5500 yds.
Monday, November 8, 2010
Thursday November 8th Afternoon practice
Sharing 8 lanes with the Senior group for 45 minutes is kind of a pain. We only had 2 lanes for 17 kids, so we warmed up with some 25 kicks, then we had 3 lanes for a while and did some more warm-up then we had six lanes for the rest of practice.
20x25 kick @:05 Rest
6 rounds of:
1x75 on 1:20
25 strong kick on back arms at side
25 overkick with arms
25 smooth swim
1x100 swim on 1:30
1x600 with fins and paddles
25 kick on back streamline
25 backstroke swim
all strong
Main Set
2x150 free on 2:00
1x150 back/brst/free on 2:30
Progress 1-3/4-6
**Kids messed up on first round and restarted after the 2nd 150**
I tried to record everybody's 150 IM's but wasn't able to keep up with it. I recorded all the swims for six swimmers, and numbers 3&6 for the rest. I was hoping that they would work the 150's that were freestyle a little more, but maybe the base was too hard, or they were just in survival mode saving up for the IM's.
Warm down
5x100 fins and paddles #'s 3/5 were back stroke
all on :10 rest
5650 yds.
150 IM's (Back/Brst/Free)
Sharif: 2:00,1:55, 1:50, 1:49, 1:50, 1:44
Jonathan: 2:05, 1:58, 1:53, 1:55, 1:57, 1:50
Bailey: 2:13, 2:06, 1:57, 2:01, 2:04, 1:56
Mason: 1:57, 1:53, 1:49, 1:49, 1:51, 1:44
Brendan: 2:07, 2:10, 1:59, 2:02, 1:59, 1:54
Bryan: 2:07, 2:01, 1:57, 2:04, 1:59, 1:54
Numbers 3/6 only
Juliana: 2:10, 1:58
Lindy: 2:08, 2:10
Anna: 2:07, 2:03
Vincent: 1:59, 1:55
Milton: 2:02, 1:57
Dylan: 2:06, 2:04
Jon Woo: 2:14, 2:12
Michael: 2:20??, 2:06
Abi: 2:16, 2:12
Noah: 2:10, 2:06
20x25 kick @:05 Rest
6 rounds of:
1x75 on 1:20
25 strong kick on back arms at side
25 overkick with arms
25 smooth swim
1x100 swim on 1:30
1x600 with fins and paddles
25 kick on back streamline
25 backstroke swim
all strong
Main Set
2x150 free on 2:00
1x150 back/brst/free on 2:30
Progress 1-3/4-6
**Kids messed up on first round and restarted after the 2nd 150**
I tried to record everybody's 150 IM's but wasn't able to keep up with it. I recorded all the swims for six swimmers, and numbers 3&6 for the rest. I was hoping that they would work the 150's that were freestyle a little more, but maybe the base was too hard, or they were just in survival mode saving up for the IM's.
Warm down
5x100 fins and paddles #'s 3/5 were back stroke
all on :10 rest
5650 yds.
150 IM's (Back/Brst/Free)
Sharif: 2:00,1:55, 1:50, 1:49, 1:50, 1:44
Jonathan: 2:05, 1:58, 1:53, 1:55, 1:57, 1:50
Bailey: 2:13, 2:06, 1:57, 2:01, 2:04, 1:56
Mason: 1:57, 1:53, 1:49, 1:49, 1:51, 1:44
Brendan: 2:07, 2:10, 1:59, 2:02, 1:59, 1:54
Bryan: 2:07, 2:01, 1:57, 2:04, 1:59, 1:54
Numbers 3/6 only
Juliana: 2:10, 1:58
Lindy: 2:08, 2:10
Anna: 2:07, 2:03
Vincent: 1:59, 1:55
Milton: 2:02, 1:57
Dylan: 2:06, 2:04
Jon Woo: 2:14, 2:12
Michael: 2:20??, 2:06
Abi: 2:16, 2:12
Noah: 2:10, 2:06
Swim Meet and Banquet
We had our last meet before JO's this past weekend. Saturday was great weather, and good swimming. Sunday was horrible weather and great swimming. I was pretty happy with the swims turned in this weekend. I thought a few swimmers could have gone faster, but that's ok. Some highlights include Mason's 100 Free 52.8 (this was his last meet in the 11-12 age group). Noah dropped 8 seconds in the 200 Breast and got his first JO time.
We also had our banquet last night after the meet. Our team celebrated the 25th anniversary this year, so it was quite a big deal. Probably over 300 people there. A DJ, slide show, sit down dinner and lots of awards. Some of the awards that my swimmers from last year got were most time dropped, Conner Riley 481 seconds, Paige Matherson got the Pollard award which is basically the hardest worker award. I gave Conner the swimmer of the year award and he also won the Age Group Performance of the year for his 400 free at Far Westerns. It was a great time, and I think that the kids and parents had a lot of fun.
The workouts this week I think are going to be very important for those swimmers who are focusing on JO's as their end of the season meet. After this week, there is only about 2 1/2 weeks until the start of JO's. Most of the kids will be "resting" for the meet. I may have Sharif and Mason do a drop off taper, I don't want them 100% rested for this meet.
We also had our banquet last night after the meet. Our team celebrated the 25th anniversary this year, so it was quite a big deal. Probably over 300 people there. A DJ, slide show, sit down dinner and lots of awards. Some of the awards that my swimmers from last year got were most time dropped, Conner Riley 481 seconds, Paige Matherson got the Pollard award which is basically the hardest worker award. I gave Conner the swimmer of the year award and he also won the Age Group Performance of the year for his 400 free at Far Westerns. It was a great time, and I think that the kids and parents had a lot of fun.
The workouts this week I think are going to be very important for those swimmers who are focusing on JO's as their end of the season meet. After this week, there is only about 2 1/2 weeks until the start of JO's. Most of the kids will be "resting" for the meet. I may have Sharif and Mason do a drop off taper, I don't want them 100% rested for this meet.
Subscribe to:
Comments (Atom)