2017-2018 Girls Swim Season: Important Dates

2017-2018 Ladies Swim & Dive Practice Schedule

Preseason: November 7th, 8th and 9th

• 3:15-5:00PM

Official Season Starts: November 10th @ 3:15-5:20PM

Tentative Daily Schedule:

  • Monday: 5:45-7:00AM Weights & 3:15-5:20PM Swim
  • Tuesday: 3:15-5:20PM Swim
  • Wednesday: 6:00-7:00AM Weights & 3:15-5:20PM Swim
  • Thursday: 3:15-5:20PM Swim
  • Friday: 3:15-5:20PM Swim
  • Saturday: 9:30-10:30AM Weights

Other Important Dates: 

  • Preseason Meeting: 10/25 @ Lunch at the pool
  • First Day Meeting: 11/10 3:15PM
  • Parent & Athlete Meeting: 11/13 6:00PM
  • Vote on Captains: 11/16 3:15PM

The meet schedule is still being worked on, I’ll post that when I have it!

WE ARE HOSTING CONFERENCE once again, I will need all hands on deck!

Check out the 2017-2018 Info Packet here: 2017-2018 Women’s Information Packet

 

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Thursday’s Practice: 200’s

300 Warm Up (300)

 

400 kick (400/700)

75 free +25 FAST fly X4 no stopping!

 

5x 100 pull (500/1200)

10R

75 pull +25 Skull

1: Back

2: Free

3: Breast

4: Free

5: Choice Non Free

Repeat

 

Main Set (2000/3200)

2 Rounds

R1 all free @ 2:30/2:40/2:50

R2 smooth = IM @ 2:50/3:00/3:10

10×200 

  • 2 Smooth (75%)
  • 1 Strong (85%)
  • 1 Smooth (75%)
  • 1 All Out (95%)

 

8×50 Drill (400/3600)

Choice Stroke :10R

Odds = Goat

Evens= Love

Wednesday’s Practice: Ladder

400 Warm up (400)

 

Kick Set (600/1200)

Fins & board

6×100 :10r

Odds = steady

Evens= HARD

 

Pull Set (600/1800)

Paddles, buoy, snorkel, band

2×300 Build :10

 

Drill Set (400/2200)

8×2-turn 50’s @ :50 Backstroke

1-4 with a 1 second pause on the wall

5-8 AFAP turns

 

Main Set (2250/4450) all 50’s on :50

5×50 – 4 fast, 1 easy

100 – steady @1:15/1:20/1:30/1:40

4×50 – 3 Fast 1 Easy

200 – Faster @2:30/2:40/3:00/3:20

3×50 2 fast 1 easy

300 – Faster @3:45/4:00/4:30/5:00

2×50 1 fast 1 easy

400 – Faster @5:00/5:20/6:00/ 200@3:20

1×50 easy

500 all out @…/…/300@4:30/200@3:20

 

200 Cool Down (4600 total)

Tuesday’s Practice: Limiting Rest

Warm up 8 Minutes Paddle-head Drill (~800)

 

Kick set (500/1300)

20×25 Dolphin with Fins :30

Odds – ½ Fast ½ Easy

Evens – UW

 

16×50 Pull (800/2100) @:50

O- high elbow catch and straight am recovery

E- br on 5

 

Main Set (2400/4500)

8 Rounds, rest reduces as the set goes on.

Rounds 1 & 2 = 1:00 rest

3 & 4 = :45 rest

5 & 6 = :30 rest

7 =  :15 rest

  • 4 x 25 FAST (90-95%) Choice Stroke @ :30
  • 2 x 50 Strong (85%) @ :45/:50
  • 1 x 100 shooting for within :05 of best time
  • Rest

 

 

200 Cool Down (200/4700)

 

Dryland

As Many Rounds as Possible

8 minutes

20x OH squats (streamline)

20x mountain climbers (count on one foot)

Monday’s Practice: Pacing

Warm Up (600)

200 Swim

2×200 50 drill/50 swim :10r

 

Lane Etiquette

  • Get to a corner if you have to stop
  • Don’t stop
  • If someone else has stopped, don’t stop
  • finish hard every set

 

Kick/Pull Set (800/1400)

2x 150 RPLF

2x 150 LPRF

200 BPBF  

 

Drill Set (600/2000)

100’s @ 1:201:25/1:35/1:45

  • No breaths out of turns

2x 100 Breathe on 3

2x 100 Breathe on 4

2x 100 Breathe on 5

 

Open Turns Work

 

Main Set (1600/3600)

2 Rounds

round 1= backhalf all free

round 2= backhalf BNF (L6 does 1-3)

4x 200 @ 2:55/3:15/3:35/4:15

  1. 50 FAST Free/150 Steady 
  2. 100 Strong Free/100 Strong 
  3. 150 Steady Free/50 FAST 
  4. 200 Free Good Breathing Pattern & Fast Turns

 

200 Choice Cool Down (3800 total)

 

Weights