5/23/12- Wednesday IM Day

Morning and Evening Practice

Coach Lizzy

Warm Up (Blue): 1000yds

Main Set (Black): 2000yds

Total yardage: 3000yds

Noon Practice

Coach Eric

Warm up: 1200yds

Main Set: 2200yds

150EZ

Pull Set: 600yds

Total yardage: 4150yds

5/22/12- Tuesday Sprint Day

Morning and Evening Practice

Coach Lizzy

Warm up (Blue): 800yds

Main Set (Black): 2200yds

Total yardage: 3000yds

Noon Practice

Coach Joel

Warm up (Brown): 1000yds

Main Set (Blue): 1500yds

Total yardage: 2500yds

5/21/12- Monday Distance Day

Morning Practice

Coach Joel

Warm up (Brown): 800yds

Main Set (Blue): 2100yds

Total yardage: 2900yds 

Noon Practice

Coach Eric

Warm up: 1000yds

Main Set: 2100yds

150 EZ

Pull Set: 500yds

Total yardage: 3750yds

Evening Practice

Coach Meg

Warm up: 1000yds

Main Set: 1500yds

Total yardage: 2500yds

5/20/12- Sunday Fin and Paddles

Sunday Practice

Coach Meg

Warm up: 1000yds

Fins Set: 900yds

Swim Set: 1150yds

Pull Set: 600yds

Tradition: 400 yds

Total yardage: 4050yds

5/19/12- Saturday Mixer

Saturday Mixer

Coach Lizzy

Special Long Course Practice

Warm Up (Blue): 1000 m

Main Set (Black): 2400 m

Total meters: 3400 m

5/18/12- Friday Sprint Day

Morning Practice

Coach Joel

Hup Hup Morning

Distances of swims depend on speed, ability and endurance.

Lengths can be shortened or lengthened depending on goal.

Afternoon Practice

Coach Eric

Warm up: 950yds

Main Set: 2150yds

150 EZ

Pull: 700yds

Total yardage: 3950yds

5/17/12- Thursday Distance Day

Morning and Evening Practice

Coach Lizzy

Warm Up (Green): 800yds

Main Set (Black): 2200yds

Total yardage: 3000yds

5/16/12- Wednesday IM Day

MorningPractice

Coach Lizzy

Warm Up (Blue): 1000 yds

Main Set (Black): 2000 yds

Total yardage: 3000yds

Noon Practice

Coach Eric

 

Warm Up: 900 yds

Main Set: 1950 yds

150 yds

Kick/Pull Set: 1050 yds

Total yardage: 3050 yds

Evening Practice

Coach Monica

Warm Up (Dark Blue): 1000 yds

Main Set (Light Blue): 1800 yds

Warm Down (Dark Blue): 200 yds

Total yardage: 3000 yds

5/15/12- Sprint Day

 Morning Practice

Coach Lizzy

Warm Up: 1000 yds

Main Set: 2000 yds

Total yardage: 3000 yds

Evening Practice

Coach Meg

Warm Up (Blue): 1000 yds

Main Set (Black): 1200 yds

Fins (Blue): 400 yds

Total yardage: 2600 yds

*Missed a photo opt of Noon Practice, my apologies!

5/14/12- Monday Distance

Morning Practice

Coach Joel

Warm Up (Brown): 1000 yds

Main Set: 2100 yds

Total yardage: 3100 yds

Noon Practice

Coach Eric

Warm Up: 1000 yds

Main Set: 2050 yds

Total yardage: 3050 yds

Evening Practice

Coach Monica

Warm Up (Red): 1000 yds

Main Set (Blue): 2100 yds

Total yardage: 3100 yds

5/13/12: Sunday Mother's Day Special

Happy Mother's Day!

Sunday Practice

Coach Meg

Warm Up (Blue): 1000 yds

Swim: 1400 yds

Fins: 500 yds

Pull: 500 yds

Tradition: 400 yds

Total yardage: 3800 yds

5/12/12- Saturday Mixer

Saturday Mixer

Coach Lizzy

Warm Up (Blue): 1200 yds

Main Set (Black) 1800 yds

Pull Set (Green): 1000yds 

Total yardage: 4000 yds

5/11/12- Sprint Practice

Morning Practice

Coach Joel

Hup Hup Morning

Distances of swims depend on speed, ability and endurance.

Lengths can be shortened or lengthened depending on goal.

Noon Practice

Coach Eric

Warm Up: 1000 yds

Main Set: 2000 yds

150 yds

Kick: 200 yds

Pull: 600 yds

Total yardage: 3950 yds

5/10/12- Distance Day

Morning Practice

Coach Lizzy

Warm Up  (Green): 1000 yds

Main Set (Black): 2000 yds

 Total yardage: 3000 yds

Noon Practice

Coach Joel

Warm Up (Brown): 1600 yds

Main Set (Orange): 1200 yds

Total yardage: 2800yds

Evening Practice

Coach Lizzy 

Special Sprint for Evening

Warm Up (Red): 1000 yds

Main Set (Green): 1800 yds

Warm Down (Red): 200 yds

Total yardage: 3000 yds

5/9/12- IM Day

Morning Practice

Coach Lizzy

Warm Up (Blue): 1000 yds

Main Set (Black): 2000 yds

Total yardage: 3000 yds

Noon Practice

Coach Eric

Warm Up: 1000 yds

Main Set: 2300 yds

Total yardage: 3300 yds

Evening Practice

Coach Monica 

Warm Up (Green): 1000 yds

Main Set (Blue): 2000 yds

Total yardage: 3000 yds

5/8/12- Sprint Day

Morning Practice

Coach Lizzy

Warm Up (Blue): 1000 yds

Main Set (Black): 2000 yds

Total yardage: 3000 yds

 Noon Practice

Coach Joel

Warm Up (No shown): 800 yds mix

Main Set (Brown): 1700 yds

Kick Set (Green): 600 yds

Total yardage: 3100 yds

Evening Practice

Coach Monica

Warm Up (Purple): 1000 yds

Main Set (Blue): 2000 yds

Total yardage: 3000 yds

5/7/12- Monday Distance

Morning Practice

Coach Joel

Warm Up (Blue): 600 yds

Main Set: 2200 yds

Total yardage: 2800 yds

Noon Practice

Coach Eric

Warm Up: 950 yds

Main Set: 2100 yds

Total yardage: 3050 yds

Evening Practice

Coach Meg

Warm Up (Brown): 1000 yds

Main Set (Blue): 1500 yds

Warm Down (Green): 300 yds

Total yardage: 2800 yds

5/5/12- Sunday

Sorry All!

I did not get the set for this day!

5/4/12- Saturday Mixer

Saturday Practice

Coach Lizzy

Warm Up (Red): 1000yds

Main Set (Black): 2500yds

Pull Set (Blue): 500yds

Total yardage: 4000yds

5/4/12- Sprint

Sorry all I did not get the practices for Friday, May 4th.

5/3/12- Distance Day

Morning Practice

Coach Lizzy

Warm Up (Blue): 1000yds

Main Set (Black): 2000yds

Total yardage: 3000yds

Noon Practice

Coach Joel

Warm Up (Brown): 700yds

Main Set (Blue): 2100yds

Total yardage: 2800yds

 Evening Practice

Coach Lizzy

Warm Up (Blue): 1000yds

Main Set (Black): 1600yds

Pull Set (Orange): 400yds

Total yardage: 3000yds

5/2/12- IM Day

Morning Practice

Coach Lizzy

Warm Up (Green): 1000yds

Main Set (Black): 2000yds

Total yardage: 3000yds

Noon Practice

Sub Coach Isaac

Warm Up (Blue): 1000yds

Main Set (Red): 2000yds

Total yardage: 3000yds

Evening Practice

Coach Monica 

Warm Up (Red): 1000yds

Main Set (Black): 2000yds

Total yardage: 3000yds

5/1/12- Sprint Day

Morning Practice

Coach Lizzy

Warm Up (Green): 1000yds

Main Set (Black): 2000yds

Total yardage: 3000yds

Noon Practice

Coach Joel

Warm Up (Brown): 800yds

Main Set (Blue & Red): 1750yds

Total yardage: 2550yds

Evening Practice

Coach Monica

Warm Up (Green): 1000yds

Main Set (Orange): 2000yds

Total yardage: 3000yds