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

Men’s Team News: Updates

Things you need to know:

  • Due to a scheduling snafu preseason will now start on Wednesday 2/22 at 3:15pm, NOT Tuesday.
  • If you missed the team store, it will open again Monday 2/27 and stay open through Monday 3/6. Make sure you get your team gear ordered, the team tank (red) is part of your uniform!
  • Due to lack of interest from other teams, the Loveland Relays meet has been canceled. It has been replaced with the Mountain Vista Invite at the Colorado School of Mines.
  • The Parent and Athlete Meeting will take place (Hopefully) on Thursday March 2nd at 6:00pm at LHS, waiting to hear on exact location.
  • All the tabs and resources on the website have been updated to be accurate for the men’s season, including the team schedule.

What athletes need to do before Monday, February 27th:

  • Order your suit from MI Sports, they will take orders until March 1st.
  • Make sure you have the required equipment (buoy, paddles, fins, goggles, practice suit)
  • Have your athletic paperwork filled out and approved by the athletic secretary BEFORE Feb 27th.

What parents need to do at their earliest convenience: