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Bullets Masters 2007-1-10

Posted Wed, 2007-11-14 21:40 by DrCoachChris

300 swim
200 kick
200 pull

choose 1:

A. 8x around: 25 @25, 50 @45, 75 @1
50 easy
4x150 kick @3: desc. by 50 within each
4x150 pull @2: work on stroke

B. 6x around: 25 @30, 50 @55/1, 75 @1:20/1:30
swim 8x 2-turn 50s w/15 sec. rest from mid-pool: work flipturns
8x50 w/15 sec. rest: kick on side; at flags, swim into flipturn on each 50
50 easy

C. 6x50 work on mechanics
4x around: 25 @30, 50 @1, 75 @1:45
6x50 w/15 sec. rest: kick on side; at flags, swim into flipturn on each 50
50 easy

Bullets Masters 2007-1-9

Posted Wed, 2007-11-14 21:35 by DrCoachChris

workout by Coach Kelly

800 choice
choose 1:
A. IM cycle: 7x50 @50/1 (fly, fl/bk, bk, bk/br, br, br/fr, fr)
B. 3x50 @1/1:10: fl/fr, bk/fr, br/fr by 25

choose 1
A. 1-3x around: pull 300 fr @4:15, kick 3x50 @1, swim 3x100 IM @1:35

B. 10x50 breast drills w/15 sec. rest

Bullets Masters 2007-1-8

Posted Wed, 2007-11-14 21:30 by DrCoachChris

200 free
400 reverse IM k/sw/25
200 drill
200 pull

choose 1:
A. 12x150 free: 4 @2:05, 4 @2, 4 @1:55
100 easy
8x50 @1: odds kick, evens swim; 2nd 25 faster
100 easy

B. 9x200: 3 @3:40, 3 @3:35, 3 @3:30/3:40
50 easy

C. 6x200: 2 @4, 2 @3:55, 2 @3:50
100 easy

D. 5x200 w/20 sec. rest desc. 1-5
100 easy

Bullets Masters 2007-1-4

Posted Wed, 2007-11-14 21:27 by DrCoachChris

workout by Coach Kelly

300 swim
300 kick
8x75 @1:15/1:40: 25 catch-up, 25 count strokes, 25 swim
3/6x50 @50/1 desc. 1-3, 4-6
Choose one:
A. 10x100 w/10 sec. rest: get time at start and finish of set to calculate broken 1000

B. 16x100 @1:20/1:25
50 sprint at end of set
hold best average

Bullets Masters 2007-1-3

Posted Wed, 2007-11-14 21:23 by DrCoachChris

200 free swim
400 reverse IM kick/swim/25
200 pull choice

choose one of the following:

A. 200 free @3:30, 3x100 IM @1:45, 200 IM @3:30, 3x100 free @1:45
100 easy
kick: 200 w/15 sec. rest, 4x75 w/10 sec. rest desc. 1-4, 8x25 @30/40 #3,5,8 fast
100 easy

B. swim 200 free @4, 3x100 IM @2, 200 IM w/20 sec. rest, 3x100 free w/10 sec. rest
50 easy
kick: 100 w/15 sec. rest, 2x75 w/10 sec. rest, 3x50 w/10 sec.rest
50 easy

C. 200 free @4, 3x100 free @2, 200 free w/20 sec. rest, 3x100 free w/10 sec. rest
50 easy

Bullets Masters 2007-1-2

Posted Wed, 2007-11-14 21:18 by DrCoachChris

2x around: 200 swim, 200 kick, 200 pull (round 1 free, round 2 choice)

choose 1:
A. swim 12x100 @1:30/1:45, every 3rd 100 no free
B. swim 12x75 @1:30/1:40, every 3rd no free
C. swim 12x50 @1:00 smooth

choose 1:
A. pull 8x75 @1:10: odds fr/bk/fr/25, evens bk/fr/bk/25
100 easy
B. pull 6x75 @1:20 same way
100 easy
C. swim 8x25 @45 breathe every 3
D. swim 8x25 @45: odds free with 2 breaths/25, evens no free

Bullets Masters 2006-12-28

Posted Wed, 2007-11-14 21:14 by DrCoachChris

600 mix strokes
300 kick w/fins
swim 2 sets of 4x100 w/no rest between sets: set 1 @2:10, set 2 @2:15 (either do odds IM, evens free or swim all free)
10 minutes of turns/pushoffs
pull 4x200 w/20 sec. rest desc. 1-4
100 easy

Bullets Masters 2006-12-27

Posted Wed, 2007-11-14 21:11 by DrCoachChris

200 swim
200 kick
200 drill
200 pull
200 swim

Choose one of the following:
A. 3 sets of 4x150 free: set 1 @2:20, set 2 @2:10, set 3 @2:00
B. 3 sets of 4x125 free: set 1 @2:10, set 2 @2:00, set 3 @1:50
C. 3 sets of 4x100 free: set 1 @1:55, set 2 @1:50, set 3 @1:45

50 easy
choose one of the following:
A. 8x50 @1 choice #3,5,8 fast
B. 6x25 @45 #2,5 fast

100 easy

Bullets Masters 2006-12-26

Posted Wed, 2007-11-14 21:04 by DrCoachChris

400 swim
300 pull breathe 3/5/50
200 IM kick
100 no fr
choose A or B:
A. 2x around: 400 @5:30, 4x100 @1:30, 8x50 @50 (round 1 free, round 2 choice)
B. 2x around: 300 @5:30/6:00, 4x75 @1:30/1:40, 6x50 @55/1 (round 1 free, round 2 choice)
On both choices, focus on clean strokes and turns
--
3400/2650

More on breaststroke (go Lady Reds!)

Posted Sat, 2007-10-06 06:10 by DrCoachChris

This weekend, I did a clinic on breaststroke with the Carthage College women's team. We spent two hours the first night on the mother lode of breaststroke drills, and I promised the ladies some handouts. Here they are:

  • The first one is a revision of a handout I created a long time ago to introduce wave breaststroke to a number of primarily freestyle coaches. It gives an overview of what I'm trying to do with the stroke.
     
  • Page 2 of the second handout provides more of a swimmer's perspective on the stroke and the drills that we've done thus far.
     
  • The third file is a proof of the article that appeared in the May/June issue of USMS SWIMMER on the breaststroke pullout.

Enjoy!

update 2008-5-21: The last time I updated the software that drives the website, I forgot to fix the links above. They should be viewable again... sorry about that!

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