April 18th Spring Practice

Workout #9 - Sunday, 18 April 2010
Woodbine WILLARD
3 minutes rest between sets

Yards Time Set Description EGY WORK STK PACE
====== ======== ================================== === ==== === =====
400 2:00 PM 8 x 50 on 1:15 free/back EN1 S FRM 1:15
150 2:13 PM 6 x 25 on :40 speak kick EN1 K BK 1:20
150 2:20 PM 6 x 25 on :40 right arm drill EN1 D BK 1:20
150 2:27 PM 6 x 25 on :40 back left arm drill EN1 D BK 1:20
150 2:34 PM 6 x 25 on :40 double arm/tea cups EN1 D BK 1:20
400 2:41 PM 8 x 50 on 1:15 61 drill/ turn hips EN1 D BK 1:15
300 2:54 PM 12 x 25 on :40 turns SP3 S BK 1:20
3:02 PM 1,700 Yards - Stress Value = 28

Energy Levels Yards Minutes
============= ============ ===========
Aerobic Base 1,400 82.35% 36.0 81.81%
Alactate 300 17.64% 8.0 18.18%

Stroke Categories Yards Minutes
================= ============ ===========
Backstroke 1,300 76.47% 34.0 77.27%
Free-medley 400 23.52% 10.0 22.72%

Type of Work Yards Minutes
============ ========== ===========
Drill 850 50.00% 22.0 50.00%
Swim 700 41.17% 18.0 40.90%
Kick 150 8.82% 4.0 9.09%
Workout #10 - Sunday, 18 April 2010
Woodbine WILLARD
3 minutes rest between sets

Yards Time Set Description EGY WORK STK PACE
====== ======== ================================== === ==== === =====
400 2:00 PM 8 x 50 on 1:15 free/back EN1 S FRM 1:15
150 2:13 PM 6 x 25 on :40 speak kick EN1 K BK 1:20
150 2:20 PM 6 x 25 on :40 right arm drill EN1 D BK 1:20
150 2:27 PM 6 x 25 on :40 back left arm drill EN1 D BK 1:20
150 2:34 PM 6 x 25 on :40 double arm/tea cups EN1 D BK 1:20
400 2:41 PM 8 x 50 on 1:15 61 drill/ turn hips EN1 D BK 1:15
300 2:54 PM 12 x 25 on :40 turns SP3 S BK 1:20
3:02 PM 1,700 Yards - Stress Value = 28

About this workout...
8x50- use a flip turn and go faster by the end of the 50's

6x25 drill. Spear kick should have a tight streamline( squeeze the ears) and everyone
should use a drop push for backstroke. Dolphin kicks are important. while kicking
"picture frame" your face with the water. kick must be small and fast. Keep your big
toes close.

6x25 right arm and left arm. keep arm straight on the recovery. Pinkie enters first. "
Catch, press, arm wrestle" the water. Pop the opposite shoulder. Roll the body and focus
the kick from sidewall to sidewall.


6x25 double arm. place the hands in at 3 o'clock and 9 o'clock. Pretend to hold a teacup
with your hand and pick it up and place it behaind the head.

6x25 61 drill. 6 kicks, 1 stroke. Switch with authority. Keep ands at opposites. ahgain
focus the 6 kicks at the sidewalls.

Turns. Know your stroke count from the flags. Don't drop ypur kick into the wall and
dolphin spear out from the wall.



Energy Levels Yards Minutes
============= ============ ===========
Aerobic Base 1,400 82.35% 36.0 81.81%
Alactate 300 17.64% 8.0 18.18%

Stroke Categories Yards Minutes
================= ============ ===========
Backstroke 1,300 76.47% 34.0 77.27%
Free-medley 400 23.52% 10.0 22.72%

Type of Work Yards Minutes
============ ========== ===========
Drill 850 50.00% 22.0 50.00%
Swim 700 41.17% 18.0 40.90%
Kick 150 8.82% 4.0 9.09%

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