Monthly Archives: October 2009

Aerobic Development Session Warm-Up: 1000/1400m Regular Group: Four times through the following: 25m Kick 25m Drill/Pull 50m Swim 25m Kick 25m Drill/Pull 50m Swim with order: FS, BR, BK, FL Then once through: 200m IM with long easy strokes Distance … Continue reading →

Aerobic Development Fins “Pyramid” Session Warm-Up: 1400m Regular Group: 7x200m Pull, Kick, Drill, Swim, Kick, Drill, Pull, Swim Mix Strokes, Stretch and take your time Focus on Stroke Technique and good Turns Brantford Swimmers – do less Alternate Warm-up: 1000m … Continue reading →

Aerobic Development Session Warm-Up: 1000m Choice Strokes for the following: 200m Swim 200m Kick 200m Drill 200m Pull 200m Swim Set 1: 800m Aerobic Dev 4 x 200m FS on 3:30 *Cut Distance to get Min 15 sec rest* *Add … Continue reading →

Aerobic Development Session Warm-Up: 1000m/1200m 200-400m Swim/Pull FS – distance group do longer 4 x (50m Kick no board, 50m Pull, 50m Drill, 50m Swim) in reverse IM order Set 1: 800m / 1200m Aerobic Dev Main Group: 8 x … Continue reading →

Fins Aerobic Session – All Stroke Focus Warm-Up: 1400m 300-500m Building FS up to long relaxed storke 4 x (25m Kick IM, 25m Swim FS) 200m Drill-Swim IM 400 IM as 4 x (25m Kick IM, 75m Swim/Drill IM) 100-300m … Continue reading →

Lactic Acid Production Session Warm-Up: 1200m 200m Pull or Swim FS 4 x (25m Kick IM, 25m Swim FS) 200m Pull or Swim BK 4 x (25m Kick FS, 25m Swim IM) 200m Drill Swim BR – FL 200m Drill-Swim … Continue reading →

First Week of our 2nd 4-Week Cycle Warm-Up: 1000/1400m Up to Five times through the following: 50m Pull FS 50m Drill IM seq 50m Kick IM seq 50m Swim IM seq OR 600m Building FS 400m Drill-Swim IM seq 400m … Continue reading →

Down Week – 10 x 100m FS Test Set Warm-Up: 1400m 500 to 1000m Choice strokes of Pull, Swim with Fins, Full Stroke. Group lead drill set working on FS – emphasizing single arm, stroke count, and 6-beat Set 1: … Continue reading →

Lactic Acid Production Session Lactic Acid Production training is one of the gentler ones. The sprint segments should be swum fast but below your maximum speed. If you’ve figured out your splits for a 100m race, the lactic acid production … Continue reading →