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Team
Practices for the holidays are
listed below in order ... advanced, intermediate, beginner. Please
read and do as many as you can if you are note doing the camp. Thank
you and Happy Holidays
REMEMBER...There are
no practice at our pool from Friday, Dec. 21 to Wednesday, January
2...INCLUSIVE
ADVANCED SWIM PRACTICE SCHEDULE
PRACTICE 1
400 FREE
200 KICK
100 EASY
20 X 100 (25CHOICE-HARD/75FREE-STEADY) 1:45 MIN REPEATS
100 EASY
PRACTICE 2
500 FREE
6 X 100 KICK
10 SEC REST
100 EASY
3 X 500 FREE—7MIN REPEATS DESC 1-3
16 X 50 IM ORDER (50 fly/50back/50breast/50free)---HARD
1:30 REPEATS SEC REST
10 X 100 FREE-1:45 STEADY
100 EASY
PRACTICE 3
400 FREE
200 KICK
100 EASY
30 X 100 FREE
2 MIN REPEATS
100 EASY
PRACTICE 4
600 FREE
200 KICK
100 EASY
20 X 75 IM
KEEP ALL SAME THROUGHOUT
2 MIN REPEATS
6 X 100 FREE--HARD
20 SEC REST
200 EASY
PRACTICE 5
600 FREE
300 KICK
100 EASY
3 X 200 FREE 3.5MIN REPEATS
DESC 1-3
3 X 100 BK OR BR 2.5MIN REPEATS
DESC 1-3
3 X 50 FLY 1.5MIN REPEATS
DESC 1-3
REPEAT THE ABOVE TWICE
200 EASY
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INTERMEDIATE SWIM PRACTICE
SCHEDULE
PRACTICE 1
400 FREE
300 KICK
200 EASY
9 X 100 FREE 2.5 MIN. REPEATS DESC. 1 TO 3
8 X 100 PULL LONG AND VERY EASY -10 SEC. REST
PRACTICE 2
800 FREE
6 X 200 FREE 5 MIN. REPEATS - ONE EASY/ ONE HARD
200 EASY
PRACTICE 3
600 FREE
200 KICK
200 EASY
9 X 50 CHOICE 2 MIN. REPEATS- DESC. 1 TO 3 BY 3 SEC.
8 X 100 CHOICE VERY EASY 10 SEC. REST
PRACTICE 4
1000 FREE 8 X 100 KICK 10 SEC. REST
200 EASY
10 X 100 FREE 2.5 MIN. REPEATS LONG AND EASY
PRACTICE 5
400 FREE
300 KICK
200 EASY
8 X 100 CHOICE 3 MIN. FAST AS POSSIBLE
400 VERY EASY
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BEGINNER PRACTICE SCHEDULE
PRACTICE 1
200 FREE
200 KICK
100 EASY
8 X 100
50 CHOICE DRILL/50 CHOICE KICK
20 SEC REST
2 X 200 PULL
100 EASY 100 HARD
30 SEC REST
100 EASY
PRACTICE 2
300 FREE
200 KICK
100 EASY
2 TIMES (5 X 100 FREE)
DESC BY TIME EACH SET OF 5
10 SEC REPEAT REST
30 SEC SET REST
200 EASY
PRACTICE 3
200 FREE
200 PULL
200 KICK
100 EASY
5 X 100 CHOICE KICK
EACH 100 IS A ONE QUARTER BUILD
30 SEC REST
2 X 200 CHOICE DRILL
30 SEC. REST
200 EASY
PRACTICE 4
200 FREE 200 PULL
100 EASY
5 X 200 FREE 30 SEC REST DESC. 1-5
4 X 75 CHOICE KICK 20 SEC REST
4 X100 CHOICE SWIM
EASY 20 SEC REST
Coach Duane Jones
Technosport
www.technosport.ca
613.769.4204
Operating from the University of Ottawa |
