Practice for October 14, 2014
- Date: 2014-10-14
- Coach Logan Keirstead
- Coach Lindsay Patten
- Start Time: 20:00:00
- End Time: 21:30:00
- Distance: 3150 m
- Attendance: 16
- Pool: Dieppe Aquatic and Sports Centre
Workout
Activate 8:00-8:05: Neck, arms, hips, legs
Warm up (8:05-8:20) 500 m
100 pull free, 100 kick back, 100 breaststroke, 100 fly drill, 100 swim choice
Mini set, IM drills ~ 30 mins & turns (8:20-8:50) 950 m
2 x 50 m: fly drill 1 arm 12.5 other, 12.5 15 s rest. 2 x 50 fly kick 15 s rest
50 m (fly to back) 15 s rest *sprint in and out of turn
2 x 50 m: back drill 1 arm 12.5 other, 12.5 15 s rest.2 x 50 m back kick 15 s rest
50 m (back to breast) 15 s rest *sprint in and out of turn
2 x 50 m: breast drill 2 kick/1 pull 15 s rest. 2 x 50 m breast kick 15 s rest
50 m (breast to free) 15 s rest *sprint in and out of turn
2 x 50 m: free drill 1 arm 12.5 other, 12.5 15 s rest. 2 x 50 flutter kick 15 s rest
Main ~ 30 mins IM mini SETS w Lane rotation (8:50-9:20)1400 m
LANE 1-2 (10 mins) VIDEO TAPING LANE 2 x 200 IM (video tape first 200 IM), second 200 IM (can wear fins), 2 x 100 IM w 20 s rest
LANE 3-4 (10 mins) 2 x (100 m: 25 sculling/25 swim, 100 m: 50 m 1 arm swimming/50 swim)
LANE 5-6 (10 mins) 2 x (100 m: 25 underwater kicking/25 kick on back, 100 m: 50 kick w board, 50 kick no board)
Warm down ~10 mins (9:20-9:30) 300 m
100 pull OR kick choice, 100 IM drill, 100 swim choice
- Created by Étienne Beaulé on
- Modified by Étienne Beaulé on