Practices:
Attendance
Please make sure you are signing the attendance sheet!!! This is very important for our club to know who is coming to practice! There is one posted at every practice.
Sample Sets
1) Warm up: 500 swim
6 x 25 kick :35
Main Set twice through:
• 4 x 100 on 1:30 - choice of stroke
• 3 x 75 on 1:05 - choice of stroke
• 2 x 50 on :40 - choice of stroke
• 1 x 25 on :15 - choice of stroke
• 1 x 100 on 1:30 - choice of stroke
• 2 x 75 on 1:05 - choice of stroke
• 3 x 50 on :40 - choice of stroke
• 4 x 25 on :15 - choice of stroke again
150 warm down
Total 3300 yards
2) 300 Swim, 200 Kick, 100 Pull
4 x 50 on :40 - Fast
3 x 100 on 1:40 - Easy
2 x 200 on 3:00 – Moderate
4 x 50 on :50 - Moderate
3 x 100 on 1:20 - Fast
2 x 200 on 3:15 – Easy
4 x 50 on 1:00 - Easy
3 x 100 on 1:30 - Moderate
2 x 200 on 2:30 – Fast
200 Cool Down
Total: 3500 yards
3) 100 each SKIPS
2x through
3x300 100 fly 200 back/100 breast 200 free on 5:00/5:15/5:30
6x50 200 race pace on :50
4x50 skull swim on 1:10
4x75 sprint kick 1:20/30
200 easy
Total: 4100 yards
1) Warm up: 500 swim
6 x 25 kick :35
Main Set twice through:
• 4 x 100 on 1:30 - choice of stroke
• 3 x 75 on 1:05 - choice of stroke
• 2 x 50 on :40 - choice of stroke
• 1 x 25 on :15 - choice of stroke
• 1 x 100 on 1:30 - choice of stroke
• 2 x 75 on 1:05 - choice of stroke
• 3 x 50 on :40 - choice of stroke
• 4 x 25 on :15 - choice of stroke again
150 warm down
Total 3300 yards
2) 300 Swim, 200 Kick, 100 Pull
4 x 50 on :40 - Fast
3 x 100 on 1:40 - Easy
2 x 200 on 3:00 – Moderate
4 x 50 on :50 - Moderate
3 x 100 on 1:20 - Fast
2 x 200 on 3:15 – Easy
4 x 50 on 1:00 - Easy
3 x 100 on 1:30 - Moderate
2 x 200 on 2:30 – Fast
200 Cool Down
Total: 3500 yards
3) 100 each SKIPS
2x through
3x300 100 fly 200 back/100 breast 200 free on 5:00/5:15/5:30
6x50 200 race pace on :50
4x50 skull swim on 1:10
4x75 sprint kick 1:20/30
200 easy
Total: 4100 yards