02/24/07 UV Rays Saturday Practice Distance Group and Pace Group

We had two different practices today -- one for triathletes and distance freestylers (thanks, Cheryl!) and one for those starting to add speed for the championship meet next month.DISTANCE PRACTICEStandard warmup1 X 500 alternating drill/swim by 25 (your choice of drills)3 X 200 at comfortable pace, with minimal rest. Third 200 should be faster than first 200s.1 X 500 free, except that 3rd length of every 100 is flutter kick2 X 300 comfortable pace with minimal rest. Second 300 faster than the first.1 X 500 free, except that 3rd length of every 100 is backstroke200 warmdownPACE PRACTICEStandard warmup6 X 50 kick swim (choice)Swim the following set straight through -- no break.12 X 50 on a sendoff that is 20 seconds more than your 50 split for 100 free. Every 4th 50 is FAST. Other 50s are easy or drill or kick.9 X 50 every 3rd 50 is fast. Add :05 to your sendoff6 X 50 every other 50 is fast. Add another :05 to your sendoff4 X 50 all are fast. Add another :05 to your sendoff[started at 1:05...held 38.5 to 39 for breast on all the fast 50s...did breast kick/free or back for the easy 50s]200 EZ recoveryFly set with fins: 16 X 25 on :30 sendoff1. 25 Fly/Breast combo2. 2L/2R Fly --> whole-stroke Fly3. Karla drill4. 2L/2R Fly --> ws Fly5. 3 Fly --> Free6. 2L/2R Fly --> ws Fly7. 8 dolphins on back --> EZ Back8. Repeat #79. 3 Fly --> Free10. Pulse Breast, breathe every 411. 4 Fly --> Free12. Pulse Breast, breathe every 313. 5 Fly --> Free14. Pulse Breast, breathe every 215. 6 Fly --> Free16. Pulse Breast, breathe every stroke200 EZ plus 2 starts from the blocks