MONDAY/OCTOBER 29, 2012

FOCUS:          DISTANCE FREE/PACE

Warm Up	200 swim 200 kick 200 pull
Main Set	2nd repeat faster than 1st in each set: ·        2 x 400 @ 6:00 or r=:40 ·        2 x 300 @ 4:30 or r=:30 ·        2 x 200 @ 3:00 or r=:20 ·        2 x 100 @ 1:30 or r =:15 ·        2 x 50 @ :45 or r=:10
Cool Down	12 x 25 @ r=:5 ·        25 scull/25 glide stroke/25 pull

                                                                                    TOTAL: 3000 Yards

Glide Stroke

Ÿ  in side-float position (one arm extended in front, other arm at side) Ÿ  make sure legs and feet are extended in a straight line Ÿ  glide for 5 seconds Ÿ  stroke one arm at a time, gliding after each arm-stroke

 

FRIDAY/OCTOBER 26, 2012

FOCUS: DISTANCE FREE/PACE

Warm Up	200 swim 200 kick 200 pull
Pull Set	10 x 50 pull @ :50 or r=:10 ·        Breath 3/5 by 25’s
Main Set	Davis Mile: subtract 2:30 to get 1650 time   ·        11 lengths [275] @ r=:20 ·        10 lengths [250] @ r=:20 ·        9 lengths [225] @ r=:20 ·        8 lengths [200] @ r=:15 ·        7 lengths [175] @ r=:15 ·        6 lengths [150] @ r=:15 ·        5 lengths [125] @ r=:15 ·        4 lengths [100] @ r=:10 ·        3 lengths [75] @ r=:10 ·        2 lengths [50] @ r=:10 ·        1 length [25]
Cool Down	5 x 50 [25 scull/25 pull] @ r=:05

 

 

                                                                                    TOTAL: 3000 Yards

2013 Masters Swim Meets

Some of you have been asking about swimming in meets this season.  So far, there is only one meet posted on the ILMSA website.  This was the first meet I swam when I got back into swimming 3 years ago.

St Charles Super Bowl Meet (Feb 3)

WEDNESDAY/OCTOBER 24, 2012

FOCUS: IM

Warm Up	200 Swim 200 Kick 200 Pull
Drill Set	12 x 50 drill @ 1:00 or r=:10 (see below) ·         4 x 50 25 fly/25 back ·         4 x 50 25 back/25 breast ·         4 x 50 25 breast/25 free
IM Set A	6 x 75 swim @ 1:20 or r=:20 ·         2 x through o   50 fly/25 back o   50 back/25 breast o   50 breast/25 free
Pull Set	450 pull: breath 3/5/3/5/3/5/3/5/3 by 50’s
IM Set B	6 x 50 swim @ 1:00 or r=:15 ·         2 x through o   25 fly/25 back o   25 back/25 breast o   25 breast/25 free
Cool Down	100 choice

                                                                                                TOTAL: 2500 Yards

Butterfly Drill
single-arm fly	Ÿ  stroke with one arm while other arm is extended in front Ÿ  breathe forward
Backstroke Drill
10-beat backstroke	Ÿ  extend one arm above head, other arm relaxed at side Ÿ  palm faces bottom of pool Ÿ  kick 10 times on side (shoulder should be under chin) Ÿ  rotate to other side after 10 kicks Ÿ  keep head, shoulders, and hips in a tight line
Breaststroke Drill
2 kicks, 1 pull breaststroke	Ÿ  complete one stroke cycle Ÿ  keep hands in semi-streamlined position (hands beside each other, thumbs hooked) Ÿ  kick a 2nd time
Freestyle Drill
catch-up freestyle	Ÿ  begin with both arms extended in front Ÿ  stroke one arm at a time Ÿ  keep non-stroking arm extended in front until other arm returns to front Ÿ  keep kick continuous

 

MONDAY/OCTOBER 22, 2012

FOCUS: DISTANCE FREE/PACE

Warm Up	200 swim 200 kick 200 pull
Main Set	2 x 500 @ 7:00 or r=:15 ·        #1: pull no paddles ·        #2: pull with paddles 4 x 250 @ 3:30 or r=:15 ·        #1: pull no paddles ·        #2: pull with paddles ·        #3: swim no paddles ·        #4: swim with paddles
Pace Set	10 x 50 swim @ :50 or r=:15 ·        2 x 50 DPS ·        2 x 50 push ·        2 x 50 DPS ·        2 x 50 push ·        2 x 50 DPS
Cool Down	200 choice

 

                                                                                    TOTAL: 3300 Yards

DPS: maximum distance per arm-stroke (long and strong)

Push: streamline of the walls with 3 dolphin kicks