SOOOOOOO - ooops I'm not supposed to start a sentence that way. Sorry Dave. My good friend Dave says he actually looks at this thing and promptly informed me that I am BEHIND! Oh - such irresponsibility. But I can't give away all the secrets. For those that are interested, by the way, the new Sun Prairie High School pool is looking pretty sweet. It's a lot closer to home and doesn't require a bus ride to get to (from Sun Prairie). We are almost done with "boot camp" and preparing for our first dual against Janesville Craig. Today we worked on slightly new relay exchanges. I guess I'm maturing a bit in what I expect from a relay exchange. I liked what I saw today in the practice. We are going with one leg back, bounce along with the incoming swimmer to feel their rhythm, time that last stroke, huge step forward, with a reverse swing, and explosive start. I like it. I like both feet at the front of the block on the take-off. Think we will go with it for now.I think I truly like the consistency. Posted below are the last 2 weeks of practice. Hope it is informative and helpful. Remember - modify as needed. Oh yeah, gotta give some credit to Coach Brett for allowing me to beg, borrow and steal. No idea is ever my own. (Unless it is totally crazy and misguided).

Week 3, Day 3 – Wednesday, August 26, 2009
Group 1
1000 alternate 100 free/100 back kick

16 x 25 IM order, odd-drill, even swim @:45

2 x 400 @ 7:00

10 x 100 IM @1:50

20 x 50 @ :55

9 x 100 K w/ bd if you choose desc 1-3, 4-6, 7-3, 2 of 3 sets must be free, @ 2:10

20 x 25 Cheetah – (EH, HE, EE, HH) @ :40

200 ez


Week 3, day 2, morning practice August 25, 2009 - this was an exceptional practice

Warm-up
400 free – 3+ fly kicks off every wall, breathe every 3 on even 100’s, rest :15
50 fly drill (3 on left breathe to side/3 to front – breathe on last stroke – 3 on right breathe to side)/
50 back drill – cup on the head
300 free, 3 fly kicks off every wall, br. Every 3
50 free drill (people paddle – br. Every 3)
50 breast kick on back – 50 breast kick on front w/ pull buoy
200 free, 3 fly kicks off every wall, breathe every 3
100 breast drill – I – Y – X – I – outscull breathe – inscull

4 x 100 streamlined fly k - @ 2:00 – (8 k off every wall underwater on back, pull arms to sides and continue fly k)
(1600)

6 x 50 k drill – work your strong stroke as below
• Fly – 5k/2s
• Back – 8 k off wall, pull hands to sides, continue flutter with sculling at side
• Breast – double pullouts – 4 k/2s
• Free – 10 k,1s
(1900)

3 x 100 free @ 1:50; 100 IM @ 2:00
2 x 100 free @ 1:40; 100 IM @ 2:05
1 xz 100 free @ 1:30; 100 IM @2:10
2 x 100 free @ 1:40; 100 IM @ 2:05
3 x 100 free @ 1:50; 100 IM @ 2:00
(3500)

3 x 200 freestyle pull w/ paddles - @ 3:10

3 x 50 free @ 1:00; 1 x 50 strong stroke @ 1:00
2 x 50 free @ :50, 1 x 50 strong stroke @ 1:10
1 x 50 free @ :50, 1 x 50 strong stroke @ 1:20
2 x 50 free @ :50, 1 x 50 strong stroke @ 1:10
3 x 50 free @ :50, 1 x 50 strong stroke @ 1:00

(4900)

Freestyle turns 10 min
10 x 2 turn 50’s free @ 1:05

(5400)

Relay exchanges
6 x 100 @ 2:00
(6000)


Week 3 – Day 1 August 24, 2009
NOT A WALK IN THE PARK - MIND YOU!!!)
Warm up – 2 x 400 as 100 fr, 100 back, 100k, 100 IM 800

16 x 50 – 4 dps, 4fr, 4 dps STROKE, 4 stroke @ 1:05 800

(breast drill – kick on back – I/Y/X/I with breathing)

3 x 300 @ 4:00 900

3 x 100 K w/ fins @ 2:10 300

8 x 50 as 25 br/25 fly @ :55 400

12 x 100 @ 1:40 1200

8 x 50 IM order x 2 @ :55 400

3 x 200 @ 2:50 600

8 x 75 stroke @ 1:20 600

10 x 50 free @ :45 – strong 500

6 x 50 K w/ fins 300

8 x 50 @ :55 400 (7200)


Saturday, August 22, 2009
Week 2 Day 6
Amanda - Good job this week!! What are you doing today to push yourself toward your goals?
Warm-up 4 x 200 fr,k,bk,im 800

16 x 50 (4dps, 4 desc – rep) @ :55 800
2 x 300 @ 3:45/4:00/4:15 600 (2200)

5 x 100 kick w/ bd descending 1-5 @ 2:00 500
8 x 50 fly w/ flip turns @ :55 400
8 x 50 dolph. breast w/ flip turns @ 1:00 400
10 x 50 free breathe every 5 @ :45 500 (4000)

2 x 200 @ 2:40/2:50/3:00 400

10 x 50 kick on back no board @ 1:00 500

8 x 75 IM 1:20 600

8 x 75 free @ 1:10 600 (6100)

12 x 50 as 500 pace @ 50 Amanda hold 30-31, Tessa and Autumn – hold 32 – 33
600 (6700)
5 x 100 @ 1:45 500 (7300)

Grp 2 – Tessa, Autumn Good job this week!! What are you doing today to push yourself toward your goals?
Warm-up 4 x 200 fr,k,bk,im 800

16 x 50 (4dps, 4 desc – rep) @ :55 800
2 x 275 @ 3:45 550 (2150)

5 x 100 kick w/ bd descending 1-5 @ 2:00 500
8 x 50 1-4 fly/5-8 back w/ flip turns @ :55 400
8 x 50 breast w/ flip turns @ 1:00 400
10 x 50 free breathe every 5 @ :45 500 (3950)

2 x 200 @ 2:50 400

10 x 50 kick on back no board @ 1:00 500

8 x 75 IM @ 1:20 600

8 x 75 free @ 1:10 600 (6050)

12 x 50 as 500 pace @ 50 Amanda hold 30-31, Tessa and Autumn – hold 32 – 33
600 (6650)
5 x 100 @ 1:45 500 (7250)
Grp 3 – Whitnie, Johanna, Christine, Katie, Sydney **Sydney – no kick today – pull on those sets
Good job this week!! What are you doing today to push yourself toward your goals?
Warm-up 4 x 200 fr,k,bk,im 800

16 x 50 (4dps, 4 desc – rep) @ :55 800
2 x 250 @ 3:40 500 (2100)

5 x 100 kick w/ bd descending 1-5 @ 2:10 500

8 x 50 1-4 fly/5-8 back w/ flip turns @ 1:00 400
8 x 50 breast w/ flip turns @ 1:10 400 (Katie do this set @ 1:00)
8x 50 free breathe every 5 @ :50 400 (3700)

2 x 200 @ 2:50 400

8 x 50 kick on back no board @ 1:10 400

7 x 75 IM @ 1:30 525 (whitnie all back – Christine back/br/free)
(start next set at diving end)
7 x 75 free @ 1:15 525 (5550)

10 x 50 as 500 pace @ 50 hold 35-36 500 (6050)

5 x 100 @ 1:45 500 (6550)


Grp 4 – Good job this week!! What are you doing today to push yourself toward your goals?
Warm-up 4 x 150 fr,k,bk,im 600

16 x 50 w/ fins (4dps, 4 desc – rep) @ :55 800
2 x 200 @ 3:45 (Make these!!) 400 (Alex w/ fins)
4 x 100 kick w/ bd descending 1-4 @ 2:20 400 (2200)

6 x 50 as 25 fly/25 back w/ flip turns @ 1:15 300
6 x 50 breast w/ flip turns @ 1:20 300
6x 50 free breathe every 5 @ 1:00 300 (3100)

1 x 200 for time!! 200

6 x 50 kick on back no board @ 1:20 300

6 x 75 IM @ 1:45 450
6 x 75 free @ 1:30 450 (4500)

8 x 50 as 500 pace @ 50 hold 38-40 400 (4900)

5 x 75 @ 1:45 375 (5275)


Wednesday, Aug. 19, Week 2 day 3
Group 2

Warm up – 400 swim, 300 K on back, 200 IM drill, 100 IM
fly drills

Time trial 100 free

Fins and boards – all free kick
4 x 25 :30
4 x 50 1:00
4 x 75 1:30
4 x 100 2:00
4 x 75 1:30
4 x 50 1:00
4 x 25 :30

4 x 150 as 50 best stroke/50 free/50 best stroke –2:30/2:45/2:30
3 x 200 pull w/ paddles –3:00/3:15/3:30
4 x 150 IM no free –2:30/2:45/2:30
3 x 200 free HARD –2:50/3:10/3:30
1 min. rest between each round above

Work turns

10 x 2 turn 50’s @ 1:00 – choice very strong turns

20 x 25 all out – 1-5 fly :35
6-10 back or breast @ :35
11-20 free @ :30

4 x 100 free @ 2:00

6400