Pulling

Workout for Monday, February, 6, 2012

Coach Lorie
SCY
Tuesday, February 6, 1996
General sets
1.5 hours
5,000 yards

400 swim

 20 x 25s kick with fins choice @ 25

100 head first scull on back head first

4 x 400s pull odds pull bouy only, evens pull bouy and paddles @ 5:20

8 x 50s NPS @ 50

2 x (4 x 150s pull free @ 2:30, 6 x 50s stroke @ 1:15, 4 x 25s dolphin kick NO fins @ 30)

100 cool down

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Workout for Monday and Tuesday january 9 & 10, 2012

Coach Lorie
SCY
Tuesday, January 9, 1996
Pulling
1.5 hours
5,300 yards

500 swim

Pull 8 x 75s odds free @ 1:05, evens 25 fly, 50 back 2 1:20

4 x 25s scull head first on back in tuck position

4 x (3 x 200s pull 2 2:45, 100 IM drill, 6 x 50 dolphin kick odd sets with fins @ 50, even set with out fins @ 1:05)

100 cool down

 

 

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Tuesday, January 3, 2012

Coach Lorie
SCY
Wednesday, January 3, 1996
Pulling
1.5 hours
5,000 yds

Warm-up:

400 swim, 300 IM drill, 200 dolphin kick on back, 100 IM swim

Pull 10x50s breast with flutter kick; rest 5

3 x 800s @ 11:20: #1&3 swim, #2 pull NPS

4 x 25s head-first skull on back, rest 5 (pull buoy optional)

6x 150s pull (odds 100 free, 50 back @ 2:15, evens 100 back, 50 free @ 2:40)

100 cool-down

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Workout for Tuesday, January 3, 2012

Coach Lorie
SCY
Saturday, January 3, 2009
Pulling
1.5 hours
5,000 yards

Sorry but I have another Harley meet today.

 

warm up

400 swim, 300 IM drill, 200 dolphin kick on back, 100 IM swim

Pull 10 x 50s breast with a flutter kick rest 5

3 x 800s @ 11:20 # 1 & 3 swim, #2 Pull NPS

4 x 25s head first scull on back rest 5 (can use pull bouy if you like)

6 x 150s pull (odds 100 free, 50 back @ 2:15, evens 100 back, 50 free @ 2:40)

100 cool down

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Workout for Tuesday, January 3, 2012

Coach Lorie
SCY
Wednesday, January 3, 1996
Pulling
1.5 hours
5,000 yards

 400 swim, 300 IM drill, 200 dolphin kick on back, 100 IM swim

Pull 10x50s breast with a flutter kick; rest 5

3 x 800s @11:20; #1&3 swim, #2 pull NPS

4 x 25s head-first scull on back; rest 5 (pull-buoy optional)

6 x 150s pull (odds 100free/50 back @ 2:15; evens 100 back/50 free @ 2:40

100 cool-down

 

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Tuesday October 18, 2011

Coach Lorie
SCY
Thursday, October 17, 1996
General sets
1.5 hours
5000 yds

This practice will be uncoached.

 

500 swim, 400 pull, 100 dolphin kick

20 x 25s breast pull (odds with dolphin kick, evens with flutter kick)

Swim 8 x 125s 75 free 50 stroke @ 2;15

Pull 20 x 50s (1-5 @35, 6-15 @40, 16-20 @ 45)

with fins 5 x 100s 25 kick dolphin, 25 swim) all choice @ 1:40

100 ez

400 pull @ 5:00. 4 x 100 swim stroke @ 2:00

100 cool down

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Workout for Monday, October 10, 2011

Coach Lorie
SCY
Thursday, October 10, 1996
Pulling
1.5 hours
5,500 yards

300 free, 200 IMdrill, 300 free, 200 stroke drill

12 x 75s pull (25 scull, 50 pull swim) @ 1:20

6 x 50s dolphin kick with fins @ 45

Swim 6 x 150s free (last 50 NPS) 2 2:05

50 ez

4 x 300 pull (200 @ 2:30, 100 @ 1:30)

12 x 50s swim free with 4 dolphins off each push off @ 50

12 x 25s breast pull with dolphin kick @ 30 (do one kick per pull)

100 cool down

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Workout for Tuesday and Wednesday, July 5th and 6th 2011

Coach Lorie
SCY
Friday, July 5, 1996
Pulling
1.5 hours
5,000 yards

500 swim, 400 pull, 100 dolphin kick

20 x 25s breast pull (odds with dolphin kick, evens with flutter kick)

Swim 8 x 125s 75 free 50 stroke @ 2;15

Pull 20 x 50s (1-5 @35, 6-15 @40, 16-20 @ 45)

with fins 5 x 100s 25 kick dolphin, 25 swim) all choice @ 1:40

100 ez

400 pull @ 5:00. 4 x 100 swim stroke @ 2:00

100 cool down

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Workout for Thursday and Friday, May 5th and 6th, 2011

Coach Lorie
SCY
Monday, May 6, 1996
Pulling
1.5 hours
5,300 yards

400 swim

400 dolphin kick with fins

200 swim stroke

8 x 125s (50 pull, 75 swim) all 75s are low stroke count per length, all 50s are descending 1-8 @ 2:30

 

500 pull, 4 x 125s

500 pull, 3 x 125s

500 pull 2 x 125s

500 pull 1 x 125

all 500s are pull70% effort @ 6:45, all 125s are descendin, so that last one in each set is FAST @ 2:00

50 cool down

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Workout for Sunday April 17, 2011

Coach Lorie
SCY
Wednesday, April 17, 1996
Pulling
1.5 hours
6,200 yards

400 free, 200 back, 100 breast

1 x 300 dolphin kick on back

3 x (3 x 200s @ 3:00, 4 x 100s @ 1:15) Sets 1 & 3 pull, Set 2 stroke and add 30 seconds to each interval

8 x 75s (50 drill, 25 sprint) all choice @ 1:20

3 x (3x 100s @ 1:20, 4 x 50s @ 45) Sets 1 & 3 pull free, set 2 stroke swim add 30 seconds to interval

100 cool down

Related Topics: Pulling | Workout | Workouts
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