November 5th--Morning practice

Friday morning November 5th, 2010

Swimmers had no school this morning, so we went from 6:30-8:30am. I wanted to hit 6k this am, and go light this afternoon since there is a swim meet this weekend. The meet is the last chance to get JO times before the JO meet in early December. Last night's practice was a mix of recovery and progressive swims, and today was much the same, but more fast swimming.

Warm-up
300 Choice
100 Kick/Swim

3 Rounds of:
25 Choice stroke :30
50 Free cruise on :50
75 Back DPS/Cruise/ Drill on 1:15
100 Free on 1:30 Progress 100's by round
4x25 easy on :30

500 Pull Breathing 3,5,7,9 by 50

3 Rounds of: (Fins)
50 Choice on :50
100 Kick on 1:30
150 Back DPS/ Cruise/ Drill by 50 on 2:20
200 Swim Free on 2:45 Progress by round**
4x50 Easy on :50

**Slow times for the 200's through the second round. Looked good, not acceptable times though. Challenged swimmers to go no slower than 2:15. Sharif went 1:49. The rest of the swimmers ranged from 1:56-2:11. Pretty happy with that!

500 Pull Breathing 9,7,5, 3 by 50

Kick/Progress set
4 Rounds of:
50 BR kick on 1:00/ 50 BR swim on 1:00
Progress 50's swim

4 Rounds of
75 Dolphin Kick on 1:15/ 50 Fly swim on :50
Progress 50's swim

100 Easy

10 minutes of turns, thinking about races this weekend. We were out about 8:20.

Kids were in a pretty good mood this morning. Since there was no school, I told the kids that aren't allowed to come to practice in the mornings to be there. They all showed up! Almost 100% attendance, Mason and Lindy couldn't come because of carpool issues.

Tonight's workout goal is Fartlek work, and kicking. Starts, fast 25's. Kids that had 100% attendance and  are going to the meet will get out early.

Thanks to Paul Yetter for the idea for the pre-set and main set. I found it on his blog, which gave me an idea for this blog.