Practice, practice, practice

I'll post as many practices as I remember to. The group is mainly 13 year old boys with much room for a) technical improvement, b) an increase in training skills and c) physical conditioning. Their unused training capacity is infinite!

20 April 2009 am 50m
Aerobic capacity, (anaerobic capacity)
~3,500m

School's Nationals starts tomorrow; one practice today - own choice of am or pm.

2,000 Magic Medley
Change strokes/150m
Change S-K-P-D/100m
Change Hard-Ezy-Harder-Ezy-Hardest/50m
-----
25! + 175<
25! + 150<
25! + 125<
25! + 100<
25! + 75<
25! + 50<
25! + 25<
25!
25's on 45, other distances on 25s/25m
-----
10 x BK flag bounces
400 Fly K+F (> u/w)
S/D

Key:
! Max speed
< Easy
> As much as possible
Bounces: jump off pool floor (2m deep) into streamline position + fly kick and try to touch backstroke flags with both hands.
K+F - Kick with fins


18 April 2009 am 25m
Aerobic capacity, (anaerobic power)
~5,900m

3 x (25/50/75/100/100/75/50/25) on 30s/25m
#1 CH, CH
#2 CH, P
#3 CH, K+F
-----
800 CH, CH on <= 1'40"/100m
100 1st SW on <= 3'!
700 CH, CH
100 1st SW!
etc.
etc. to
100 CH, CH
100 1st SW!

Key:
CH, CH - first option denotes the stroke, second option denotes S/K/P or D so CH, CH is choice of stroke and choice of S-K-P-D. 1st, SW denotes 'first choice' (best) stroke and 'swim'.
<= less than or equal to. They chose a lot less in order to finish the set earlier.


17 April 2009 pm 25m
Aerobic capacity, (anaerobic capacity)
~4,200m

400 anything/something/everything
-----
3,600 IM mixed drills and swim as 2 x 50 Drill + 4 x 50 swim all on 1'00"
4 x 50 CH S/max! any rest interval

Key:
S/max! Supra-maximum speed sprints with fins and big paddles. Target is at least 10% faster than 'real' swimming PB.


16 April 2009 am 50m
Aerobic capacity, (aerobic power)
~4,900m

500 MI + u/w turns
-----
4 x (8 x 50 FR SW on 45< + 4 x 50 1st SW on 60!)
+ 60s between sets.
-----
800 CH K no boards, no fins
-----
2 x (8 x 50 FR SW on 45< + 4 x 50 1st SW on 60!)
+ 60s between sets.

Key:
MI - Reverse IM
u/w turns - all turns dive down at the 'T' and complete a legal turn completely underwater.


16 April 2009 pm 25m
Aerobic capacity,
~4,900m

96 x 25m breaststroke drills

Samantha then followed this with a further 2,600m IM drills.


15 April 2009 pm 50m
Aerobic capacity,
~4,350m

500 CH D mixed
300 CH, CH + u/w turns
-----
24 x 100 FR SW on 2'/1'55"/1'50"/1'45" .... until fail then revert to 2'00"/1'55" etc.
-----
100/200/300/400 CH, K+F on 1'30"/100m
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3 x 50m in relays.