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  1. Practice #3 (times were for lcm, so adjust)

    by , January 7th, 2013 at 06:14 PM (Colleen Conway's blog)
    500 warmup (3 lengths free, 1 back)

    2 x

    2x 250 @ 3.40 (take 5 strokes then do 20 kicks in streamline under water)
    4x 75 catchup @ 1.15
    2 x 300 @ 4.40 (3rd lap stroke, will do fly)
    4 x 125 IM @ 2.05 (rotate the stroke that is a 50)

    5x 200 kick @ 4.30 (they are supposed to be all fly, i will do 1/2 free, 1/2 breast)

    total 5,300 yards
    Swim Workouts
  2. Practice #2

    by , January 5th, 2013 at 01:21 PM (Colleen Conway's blog)
    This is not in the order of the training trip. The real next practice, the pm session had like 4x75s with a pipe, one you can get at home depot, fill with a bit of sand, use stoppers, and then you do catchup with it, its actually fun but I dont have it at the moment.

    So this would have been day 3, am session, thats what Im going to do for this afternoon. (times made for longcourse so, do whatever works for you, I'm doing it in a yards pool and I dont think I would even make the intervals right now depending on what it is haha, ill just take a few seconds rest)


    2 x

    2x 150 @ 2.20
    4x 50 bk (6 kick and switch) @ .55
    2 x 150 @ 2.00 (strokes then 10 kicks in streamline underwater)
    4x 50 breast @ .55
    2x 150 @2.20 swim free with fists
    4x 50 (right, left arm fly) @ .55 (repeat set as stated)

    10x 100 @ 1.35 ALL OUT free


    4x 75 catchup @ 1.15
    2x 200 kick @3.50/4
    4x 75 @1.00 free
    2x 200 kick @ 1.55/2
    4x 75 IM @1.15
    2x 50 @.55

    yardage around 7,000 yards? (havent recounted it since log entry)
  3. Lets make this year a great one :-)

    by , January 5th, 2013 at 12:57 PM (Colleen Conway's blog)
    Going to start off this year using some old practices from my former coach, will edit them a bit (ie take off a round/repeat where needed lol) These practices from this training trip honestly took my swimming from where I was going nowhere to havign my best season ever. So I found my old log book and decided to start the new year with them.

    Yesterday I did this practice and it felt great. Took me like two hours at the pool though, did have to share the lane at one point. (The 250s helped with breathing, it was a bit hard because I would be in the middle of the 20 kicks underwater and then have to go right into a flip turn and keep holding my breath which was good.)

    There were time intervals but it was made for longcourse and for young chickens so I just took five seconds rest.

    Here it is....

    500 warmup (i added), 3 lengths free, 1 bk

    2 x

    250 (5 strokes then 20 kicks in a streamline underwater)
    150 backstroke
    150 race free
    150 breastroke
    250 (3 strokes then 10 kicks streamline underwater)
    50 fly (repeat set as stated)

    2 x

    6x 50 catchup free
    2 x 150 kick (i did breast first round then free)
    6 x 75 IM on 1.15
    600 free with pull bouy and paddles (repeat set as stated)

    100 warmdown = 5,850 yards (unless I miscounted)

    I'll post what I have for this afternoon, hope this gives some people a fun practice to do.

    Updated January 5th, 2013 at 01:07 PM by Colleen Marais