Tuesday, October 7, 2014

Practice from Monday, 10/6/14

Monday Practice - Great Day!

I apologize for not updated this blog lately.  I have been accumulating some good thoughts and idea's through the summer and the early part of the season and I promise to start writing them down on a frequent basis.

To Start, we had a great day of practice culminating with our afternoon workout.  The reason it worked so well was that we were able to put ourselves in the right parameters, swim at the the proper speeds, and with great enthusiasm.  Keep in mind all sets look very similar on paper, in order for them to be successful, it has to get the right results and that is up to the coach to figure out on a day to day basis.

We did some dynamic stretching, dryland, and then jumped in the water to finish off our warmup, then, we did the following main sets.  We had set times and efforts that the team needed to execute and this set allowed us to do this very effectively.  When you see FAST, there is a goal time/pace that we are shooting for.

Short FR/Stroke/IM

12 X 75 @ 1:30
Odd – Fast, see pattern, Even – EZ
#1-2 = from dive 3 X 25 @ 20
#3-4 = from dive, 1 X 25 @ 30 + 1 X 50
#5-6 = from dive, 1 X 75

23 X 50 Kick
1 Fast  @ 60 – 1 EZ swim @ 60
2 Fast @ 55 – 1 EZ
3 Fast @ 50 – 1 EZ
4 Fast @ 45 – 1 EZ
3 Fast @ 50– 1 EZ
2 Fast @ 55– 1 EZ
1 Fast @ 60– 1 EZ

12 X 100 @ 1:45
Odd – Fast, Even – EZ
*May use fins & pads

12 X 25 @ 30 Warmdown
Middle 4 under :15

Long FR/IM

2 X 200 Fast @ 2:20-40
1 X 200 EZ
2 X 200 Kick FAST @ 3:30
1 X 200 EZ
8 X 200 @ 3:00
Odd – Fast, Even EZ
2 X 200 Kick FAST @ 3:30
1 X 200 EZ
 2 X 200 Fast @ 2:20-40

*IM do 1st & last 200’s IM or Main Stroke, but do the same, do the Kick’s IM 1st 100 w/o board, last 100 w/ board, middle 200’s are FRIM

12 X 25 @ 30 Warmdown

Middle 4 under :15