2018 Summer Practice Schedule

Hey everyone, we’re finally able to do some off-season training this summer to give every athlete a better shot at success in the coming seasons. All LHS athletes current or incoming are welcome and encouraged to attend summer practices.

We will focus a ton on technique, drills, strategy, race specific training, and lot of other super important stuff we just don’t have the time for during our short season. Don’t worry, athletes will get a solid workout in too.

Practices will take place at the Loveland High School Pool.

If you want a super easy way to keep track of whats going on with LHS Swim & Dive, subscribe to the team calendar and all team events (meets, practices, camps, other fun things) will magically show up on your phone!

Subscribe to the team calendar here.

See you on deck!

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Spring Break Practice #5

Warm up
100 EZ
8:00 Paddle-Head Drill
Go as far as possible
Kick Set (500/800) fins
2×250 :10r
Build first 200 and hold fast for last 50
Drill Set (400/1200) – fins
4×50 One arm pull @ :50 R/L by 25 – FULL ROTATION
8×25 Scul w/ head down @ :40
Pull set (600/1800)
6×100 @ :15r
2x RPLF
2x LPRF
2x BPBF
Main Set (2000/3800)
5 rounds
4×50 90% @ :50 Negative Split each 50 – watch clock
50 Easy @ :30
4×25 All out Choice Stroke (Can be free)95-98% @ :30
50 Easy @ :30
200 Easy (~4000/4300 total)

Spring Break Practice #4

200 Warm Up (200)
400 kick (400/600)
75 free +25 FAST fly X4 no stopping!
Pull Set (600/1200)
8×75 @1:20
Odds: 1-Arm paddlehead drill with other paddle on swimming hand
Evens: Free pull, b 3/5/7 by 25
Main Set 4 Rounds (2400/3600)
Round 1 – 3x 200 Free
1. @ 2:35/2:45/2:55/3:05/3:35/4:05
2. @ 2:30/2:40/2:50/3:00/3:30/4:00
3. @ 2:25/2:35/2:45/2:55/3:25/3:55
 Round 2 3x 200 free
4-6. All @ 2:30/2:40/2:50/3:00/3:30/4:00
 Round 3 3x 200 free
7. @ 2:25/2:35/2:45/2:55/3:25/3:55
8. @ 2:20/2:30/2:45/2:50/3:20/3:50
9. @ 2:15/2:25/2:40/2:45/3:15/3:45
 Round 4 3×200 free
10-12. All @ 2:20/2:30/2:45/2:50/3:20/3:50
8×50 Drill as Cool Down (400/4000)
Choice Stroke :10R
Odds = Goat
Evens= Love
(4000 Total)

Spring Break Practice #3

400 Warm up (400)
Kick Set (600/1000)
2 rounds w/ Fins
3×25 UW dolphin kick
1×50 All Out dolphin kick Goal of ½ Best ever fly time
100 Ez Flutter
Pull Set (600/1600)
Paddles, buoy, snorkel, band
2×300 Build :10
Drill Set (400/2000)
8×2-turn 50’s @ :50 Backstroke
1-4 with a 1 second pause on the wall
5-8 AFAP turns
Main Set (2250/4250)
5 x 150 Negative split by at least 3 sec. 75-:10r-75 @ 2:10/2:20/2:30/2:40/3:00
1 x 200 Pull B on 5 @ 2:40/2:50/3:00/3:20/4:00
5 x 100 Negative Split by at least 2 sec. 50-:05r-50 @ 1:25/1:30/1:35/1:40/2:10
2 x 100 Pull BP 5/7 by 50 @ 1:20/1:25/1:30/1:40/2:00
5 x 50 Negative Split by at least 1 sec. 25-:05r-25 @ 1:00
6 x 50 Pull dec. 1–3, 4-6 B on 7 @ :50
150 Cool Down (4400 total)

Spring Break Practice #2

Warm up (400)
200 free
       50 BNF Drill
       50 Choice Kick
       100 Free
Kick set (500/900)
20×25 Dolphin with Fins :30
Odds – ½ Fast ½ Easy
Evens – UW
Drill Set (2400/3300)
2 Rounds @ 6 relaxed exhales on wall
12×50 @ 1:00
       Rnd 1: Odd: Max Effort Fly Even: Free 85%e
       Rnd 2: Odd: Max Effort Back Even: Free 85%e}
12×25 Max Effort :30
       Rnd 1: Free
       Rnd 2: BNF
200 ez between rounds
16×25 Freestyle w/ fins Max Br per 25: 3-2-1-0 @ 6 exhales
Main Set (1500/4800)
15×100 Free 1:20/1:25/1:30/1:35/2:00
1. Distance per stroke
2. 25 Max Effort/75 DPS
3. 50 M.E/50 DPS
4. 75 M.E/25 DPS
5. M.E
200 Cool Down (5000 total)