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Practices

Holiday Practices 2015


Listed are practices for swimmers traveling over the winter break. We will also tweet out sets via instagram. Please consult your lead coach for specifics on these practice. 

Practice 1: 

400 Loosen 

4 x 100 K/S/S/D @ 1:40/45

8 x 50 Dec 1-4 @ 45/50 Dec 5-8 @ 40/45


400/300/200/100 Pull Snorkel/Paddles + 100 Kick in between 00's   @1:15/20/25 + 1:45/50/55


200's - Starting Intervals 2:35/40/45/50/55

2 x @ 35/40/45/50/55

3 x @ 30/35/40/45/50 

4 x @ 25/30/35/40/45

5 x @ 20/25/30/35/40

-----Rest 2 Min-----

3 x 200 @ R15 As Fast as you can go


4 x Cool Down

100 Loose @ 1:30

100 K/S/S/D @ 1:45 


Practice 2:

12 x 100 1) Swim 2) Kick 3) Drill @1:30/2:00/1:40

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2x

1 x 100 Kick @ 1:45/50/55

2 x 100 Pull @ 1:15/25/35

2 x 100 Kick

1 x 100 Pull

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6 x 100 75 Fr 5 Rest 25  Faster @1:25

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40 x 100 @ 1:10/12/15/20/22/25

1-10 5/10 faster

11-20 4/5/9/10 faster

21-30 3/4/5/8/9/10 faster

31-40 2/3/4/5/7/8/9/10 faster

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12 x 100 @ 2:00/1:40/1:30

1) kick 2) scull/swim 3) swim


Practice 3:

3x

200 Loosen @3:00

2 x 100 K/S/S/D @ 1:40

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12 x 50 Odds - D Evens - B Up @ :40/45

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Pull

4x

75 + 25, 75 + 2 x 25, 75 + 3 x 25

75's are Build @55/00/05 25's are Fast @30

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Kick

2 x

75-25-75-50-75-75 @ 8:00

75's are steady 

25/50/75 are sprint

Take 10 Rest after each -  

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