Friday, December 23, 2011

A:
600 warm up 2x(200 swim/50 kick/50 drill)
9x50 @ 1:10 (1: kick/swim, 2: drill/swim, 3:non-free/swim)
300 pull (100 free/50 back)
3x150 pull @ 2:10 (make the interval)
4x100 IM @ 2:00
7x50 Swim Golf (lower stroke count & time each 50)
300 kick (fast inside the flags)
5x50 @ 1:05 (3/5/7/9/11 breathing pattern by 50)
8x25 @ :30 (swim)
3x50 @ 1:30 (all FAST!!!!)
150 cool down
*3600 Total*

B:
600 warm up 2x(200 swim/50 kick/50 drill)
6x50 w/ :15 sec rest (1: kick/swim, 2: drill/swim, 3:non-free/swim)
300 pull
6x50 Swim Golf (lower stroke count & time each 50)
300 kick w/fins (fast inside the flags)
4x50 w/:15 sec rest (3/5/ breathing pattern by 50)
2x50 @ 2:00 (all FAST!!!!)
100 cool down
*2200 Total*

Thursday, December 22, 2011

A:
400 choice warm up
6x50 @ 1:15 (kick/drill by 25)
4x75 @ 1:30 (free/non-free/free by 25)
6x50 @ :60 (pull, 3/5/7 breathing pattern by 50)
4x100 @ 1:45 (strong pull)
6x50 @ :60 (swim, easy/fast by 25)
4x150 @ 3:00 (swim, descend 1-4)
6x50 @ 1:05 (Tarzan/swim by 25)
2x200 w/:30 sec rest (swim, NO Walls!...open water turns)
100 cool down
*3600 Total*


B:
300 choice warm up
5x50 w/:20 sec rest (kick/drill by 25)
4x75 w/:30 sec rest (free/non-free/free by 25)
5x50 w/:20 sec rest (pull, 3/5 breathing pattern by 50)
4x75 w/:30 sec rest (strong pull)
5x50 w/:20 rest (swim, easy/fast by 25)
4x75 w/:30 rest (swim, descend 1-4)
5x50 w/:20 rest (Tarzan/swim by 25)
100 cool down
*2400 Total*

Wednesday, December 21, 2011

A:
700 warm up (250 swim/200 kick/250 swim)
8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!)
100 recovery
8x50 @ 1:10 (IM order, 25 drill/25 swim)
4x50 @ 2:00 (IM order, 25 ALL OUT FAST/25 recovery)
300 pull (3/5/7 breathing pattern by 50)
6x50 @ 1:00 paddles only (descend 1-3, 4-6)
3 x [50 @ :50, 100 @ 1:40, 150 @ 2:30 (all swim)]
200 cool down
*3500 Total*

B:
500 warm up (kick any 200 yards)
8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!)
100 recovery
8x50 w/:20 sec rest (25 drill/25 swim)
4x50 w/:45 sec rest (25 ALL OUT FAST/25 recovery)
400 pull (3/5 breathing pattern by 50)
6x50 w/:30 rest (descend 1-3, 4-6)
100 cool down
*2300 Total

Tuesday, December 20, 2011

A:
500 warm up
6x75 @ 1:40 (kick/drill/swim by 25)
4x150 @ 2:30 pull smooth
6x50 @ :50 swim strong
4x150 @ 2:30 pull smooth
6x50 @ :50 swim strong
100 easy
16x25 @ :40 (odds: non-free, evens: free)
200 cool down
*3500 Total*

B:
500 warm up
6x75 w/:20 sec rest (kick/drill/swim by 25)
4x100 w/:20 sec rest pull smooth
6x50 w/:10 sec rest swim strong
4x100 w/:20 sec rest pull smooth
6x50 w/:10 sec rest swim strong
100 cool down
*2400 Total*

Monday, December 19, 2011

A:
600 warm up
6x50 kick @ 1:15
6x50 drill @ :55
6x50 swim @ :45 (descend 1-3, 4-6)
100 pull @ 1:40
200 pull @ 3:20
300 pull @ 5:00
400 pull @ 6:40
extra :60 rest
300 swim @ 4:30
200 swim @ 3:15
100 swim @ 1:40
50 easy recovery
4x50 @ 1:10 (25 drill/25 swim...IM order)
3x100 IM @ 2:00
200 cool down
*3850 Total*

B:
600 warm up
4x50 kick w/:30 sec rest
4x50 drill w/:20 sec rest
4x50 swim w/:10 sec rest
4x200 w/:30 sec rest (odds: swim, evens: pull)
4x50 w/:15 (25 free/25 non-free)
100 cool down
*2300 Total*

Saturday, December 17, 2011

Warm-up:
200 Swim/100 Kick
200 Choice Swim/100 Drill

Drill Set:
6 x 50 (on 1:10)
-25 Drill/25 Build
-#1-3 Fist Drill/#4-6 Fingertip Drag
4 x 100 (on 2:30)
-50 Kick/50 Shark Drill
2 x 200 Pull (15-20 sec rest between each)
-Breathing Pattern: 3/5 by 50

Main Set:
4 x 150 (15 sec. rest between each)
-50 Kick (middle of pool and back x 2)
-Drop Board 100 Swim (25 FAST/75 smooth)
4 x 50 (from center of pool) on 1:10
-Fast into the wall and after turn, then easy back to the middle

Warm-Down:
100 Easy

Total: 2600

Friday, December 16, 2011

A:
fins on
600 warm up (100 swim/50 kick)
4x150 @ 2:10 (50 kick/100 swim)
fins off
6x75 @ 1:05 (drill/swim/build by 25)
6x50 @ :50 (descend 1-3, 4-6)
50 easy
500 ALL OUT FOR TIME!
200 easy/recovery
6x50 @:60 (with kickboard: 25 kick/25 pull)
6x50 @ :55 (stick drill)
200 cool down
*3500 total*

B:
fins on
600 warm up (100 swim/50 kick)
fins off
4x75 w/:30 sec rest (drill/swim/build by 25)
4x50 w/:20 sec rest (descend 1-4)
50 easy
300 ALL OUT FOR TIME!
100 easy/recovery
4x50 w/:15 rest (with kickboard: 25 kick/25 pull)
4x50 w/:15 rest (stick drill)
100 cool down
*2300 total*

Thursday, December 15, 2011

A:
200 swim/200 kick/200 pull/200 swim
4x100 swim 1:40 (3/5 Breathing Pattern by 25)
8x50 @ :60 (25 Tarzan/25 swim)
3x150 @ 3:00 (Turn @ the "T")
4 x [3x25 Down & Outs (feet first on shallow end) , 75 easy recovery]
400 (kick/drill by 25)
6x50 @ 1:10 (25 non-free, 25 easy free)
200 cool down
*3500 Total*

B:
200 swim/200 kick/200 pull
6x50 w/:30 sec rest (25 Tarzan/25 swim)
3x150 w/:30 sec rest (Turn @ the "T")
4 x [2x25 Down & Outs, 50 easy recovery]
300 (kick/drill by 25)
6x50 w/:20 sec rest (25 non-free, 25 easy free)
100 cool down
*2400 Total*

Wednesday, December 14, 2011

A:
500 warm up
6x75 @ 1:20 (25 kick/25 right arm only/25 left arm only)
300 IM (kick/drill/swim by 25)
12x50 swim (3 @ :50, 3 @ :45, 3 @ :40, 3 @ :35)
50 easy
300 IM (kick/drill/swim by 25)
8x50 @ :55 w/paddles only (1 FAST!, 1 easy)
50 easy
300 IM (kick/drill/swim by 25)
8x50 @ :60 w/fins (25 kick underwater, 25 strong swim)
50 easy
4x25 ALL OUT RACE! w/easy 25 recovery between each sprint
200 cool down
*3700 Total*


B:
400 warm up
4x75 w/:30 sec rest (25 kick/25 right arm only/25 left arm only)
300 (50 free, 25 non-free)
8x50 w/:20 sec rest (1 FAST!, 1 easy)
50 easy
300 (50 free, 25 non-free)
6x50 w/:30 sec rest w/fins (25 kick underwater, 25 strong swim)
100 cool down
*2300 Total*

Tuesday, December 13, 2011

A:
600 warm up (200 swim/100 kick x 2)
5x50 @ 1:00 (25 right arm/25 left arm - non working arm at side)
5x50 @ 1:00 (catch-up drill with a single paddle or stick)
5x50 @ 1:00 (fist drill with paddles)
Main set: 25/50/75/100/75/50/25 (400 total)
1st round - all swim, @ :30 per 25
2nd round - pull, @ :30 per 25
3rd round - swim, @ :30 per 25, first 25 of each segment is FAST!
4th round - pull, @ :30 per 25, first 25 of each segment is FAST!
5th round - with fins, first 25 of each segment is kick, @ :30 per 25
200 cool down
*3500 Total*

B:
600 warm up (200 swim/100 kick x 2)
6x50 w/:15 rest (25 right arm/25 left arm)
6x50 w/:15 rest (catch-up drill with a single paddle, stick or kickboard)
Main set: 25/50/75/100/75/50/25 (400 total)
1st round - all swim, with :15 seconds rest after each segment
2nd round - all pull, with :15 seconds rest after each segment
3rd round - swim, with :15 rest, first 25 of each segment is FAST!
100 cool down
*2500 Total*

Monday, December 12, 2011

A:
900 warm up (3x: 200swim/50 kick/50 drill)
6x75 @ 1:20 (free/non-free/free by 25)
4x50 pull @ :45
3 x [200 pull @ 3:45, 3x50 swim @ :60, descend stroke count]
50 easy
all swim: 3x50 @ :60; 2x75 @ 1:20; 1x150 @ 2:30; 2x75 @ 1:20; 3x50 @ :60
200 cool down
*3500 Total*


B:
600 warm up (2x: 200swim/50 kick/50 drill)
6x75 w/:20 rest (free/non-free/free by 25)
4x50 pull w/:15 rest
3 x [200 pull w/:30 rest, 3x50 swim w/:15rest, descend stroke count]
all swim: 3x50 @ :60; 2x75 @ 1:20; 1x150 @ 2:30; 2x75 @ 1:20; 3x50 @ :60
100 cool down
*2400 Total*

Saturday, December 10, 2011

Warm Up:
6 x 100 (:20 sec rest b/w ea)
#1 Swim #2 Drill #3 Kick >Repeat


Main Set:
300 Pull
-Build each 100


3 x 100 on 1:45 (Hold 1:20-1:40)


6 x 50 (15 sec rest b/w ea)
2 Kick/2 Build/2 FAST!


4 x 50 (on :50-1:10) choice of stroke
-1 Fast/1 ez


2 x 100 STRONG Effort! (:30 sec rest b/w each)
-Record time


200 Pull Breathe every 3/5 by 50


12x25 (on :35-55)
Breathing pattern 3/2/1/0 by 25


200 Choice Warm-Down

Total: 2600

Friday, December 9, 2011

A:
200 swim/200 pull/200 kick/200 IM drill
6x50 @ 1:05 (25 fast/25 easy/kick hard on the wall until next interval)
3x100 @ 2:10 (50kick/50 swim)
8x75 w/fins @ 1:30 (25 underwater/25 swim/25 Tarzan drill)
50 easy
4x100 pull @ 1:40 (3/5 breathing pattern by 25)
300 (25 kick/25 drill/25 swim x 3)
6x75 @ 1:20 (25 free/25 non-free/25 free)
200 cool down
*3400 Total*


B:
200 swim/200 pull/200 kick
6x50 w/:10 rest (25 fast/25 easy/:10 seconds kick hard on the wall)
3x100 w/:30 rest (50 kick/50 swim)
6x75 w/fins w/:30 rest (25 underwater/25 swim/25 Tarzan drill)
3x100 pull w/:20 rest (3/5 breathing pattern by 25)
300 (25 kick/25 drill/25 swim x 3)
4x75 @ 1:30 (25 free/25 non-free/25 free)
100 cool down
*2600 Total*

ATTN: We have posted workouts for the next two weeks. Both Karen and Nader will not be on deck to coach these workouts. We will have a binder with these workouts printed and ready for you. If you have any questions please see Jordyn or Allison in Aquatics.

Wednesday, December 7, 2011

A:
FINS ON -
500 warm up
4x50 kick @ :55
4x50 drill (25 right arm/25 left arm) @ :55
4x50 drill (catch-up with stick or single paddle) @ :55
- FINS OFF
4x50 drill (25 fist drill/25 swim) @ :55
4x50 descend 1-4 @ :55
3x150 @ 2:30(50 FAST/50 easy/50 non-free)
4x75 @ 1:15 (25 FAST/25 easy/25 FAST)
3x150 pull @ 2:30 (50 FAST/50 easy/50 breathing every 5)
4x75 @ 1:20 (50 easy swim/25 FAST kick)
4x75 @ 1:15 (25 easy/25 FAST/25 easy)
200 cool down
*3500 Total*


B:
FINS ON -
400 warm up
4x50 kick w/:15 rest
4x50 drill (25 right arm/25 left arm) w/:15 rest
4x50 drill (catch-up with stick or single paddle) w/:15 rest
- FINS OFF
4x50 drill (25 fist drill/25 swim) w/:15 rest
3x150 w/:30 rest (3x:25 FAST/25 easy)
4x75 w/:20 rest (50 easy swim/25 FAST kick)
3x150 pull w/:30 rest (3x:25 FAST/25 easy)
100 cool down
*2500 Total*

Monday, December 5, 2011

A:
500 warm up
6x50 @ 1:10 (kick/drill)
4x250 @ 4:00 (100 free/50 non-free/100 free)
12x25 @ :40 4x:(2 drill, 1 build to FAST!)
3x200 swim @ 3:15 (50 easy/50 medium/50 strong/50 FAST!)
8x75 @ 1:20 pull (3/5/3 breathing pattern by 25)
2x(2 starts and 2 turns)
200 cool down
*3500 Total*

B:
400 warm up
6x50 w/:20 sec rest (kick/drill)
4x200 w/:30 sec rest (150 free/50 non-free)
12x25 w/:15 sec rest 4x:(2 drill, 1 build to FAST!)
3x200 pull w/:30 sec rest (50 easy/50 medium/50 strong/50 FAST!)
100 cool down
*2500 Total*

Wednesday, 30 November 2011

A:
200 swim/200 kick/200 pull/200 swim
4x100 swim @ 1:45 (50 free + 50 non-free)
8x50 @ :60 (25 Tarzan/25 swim)
3x150 @ 3:00 (Turn @ the "T")
4 x [3x25 Down & Outs, 75 easy recovery]
400 (kick/drill by 25)
6x50 @ 1:10 (25 non-free, 25 easy free)
200 cool down
*3500 Total*

C:
200 swim/200 kick/200 pull
6x50 w/:30 sec rest (25 Tarzan/25 swim)
3x150 w/:30 sec rest (Turn @ the "T")
4 x [2x25 Down & Outs, 50 easy recovery]
300 (kick/drill by 25)
6x50 w/:20 sec rest (25 non-free, 25 easy free)
100 cool down
*2400 Total*

Monday, 28 November 2011

A:
800 warm up (200 swim/200 pull/200 kick/200 swim)
6x50 @ :55 (2 fingertip drag, 2 catchup drill, 2 fist drill)
1x400 swim @ 6:00
2x300 swim @ 4:30
3x200 swim @ 3:00
4x100 swim @ 1:30
50 easy
400 IM (kick/swim/drill/swim by 25)
200 cool down
*3750 Total*

B:
800 warm up (200 swim/200 pull/200 kick/200 swim)
12x50 w/:15 sec rest (4 fingertip drag, 4 catchup drill, 4 fist drill)
4x250 w/:30 seconds rest (alternate swim/pull by 250)
200 cool down
*2600 Total*

Wednesday, 23 November 2011

A:
400 Choice
4x100 on 1:30 pull with paddles
100 EZ

4x250 @ 4:15 (get your times)
#1) 200 strong + 50 EZ
#2) 150 strong, :10sec rest, 50 faster + 50 EZ
#3) 200 broken at the 100, :20sec rest, + 50 EZ
#4) 200 broken at the 50's, :10sec rest, + 50 EZ
200 free with paddles and buoy, long and easy, work on DPS

6x100 on 2:00, 50 kick + 50 EZ
-odds SDK on back and evens SDK on front
-work on hypoxic breathing
200 free with paddles and buoy, long and easy, work on DPS

10x50 @ 2:00 (25 sprint + 25 EZ)
-from the blocks
100 Cool Down
*3500

B:
400 choice
2x100 w/ :15 sec rest (pull)
2x250 w/ :20 sec rest b/w each
#1)200 strong + 50EZ
#2)150 strong, :10sec rest, 50 faster, + 50EZ
100 free with paddles an buoy, work DPS
3x100 w/ :15 sec rest (50 kick + 50 EZ)
100 free with paddles and buoy, work DPS
10x50 w/ :15 sec rest (25 sprint + 25 EZ)
100 cool down
*2200

Monday, 21 November 2011

A:
500 choice warm up
6x50 @ 1:15 (kick/drill by 25)
4x75 @ 1:30 (free/non-free/free by 25)
6x50 @ :60 (pull, 3/5/7 breathing pattern by 50)
4x100 @ 1:45 (strong pull)
6x50 @ :60 (swim, easy/fast by 25)
4x150 @ 3:00 (swim, descend 1-4)
6x50 @ 1:05 (Tarzan/swim by 25)
3x200 w/:30 sec rest (swim, NO Walls!...open water turns)
100 cool down
*3700 Total*

B:
400 choice warm up
6x50 w/:20 sec rest (kick/drill by 25)
4x75 w/:30 sec rest (free/non-free/free by 25)
6x50 w/:20 sec rest (pull, 3/5 breathing pattern by 50)
4x75 w/:30 sec rest (strong pull)
6x50 w/:20 rest (swim, easy/fast by 25)
4x75 w/:30 rest (swim, descend 1-4)
6x50 w/:20 rest (Tarzan/swim by 25)
100 cool down
*2600 Total*

Friday, November 18, 2011

Everyone:
600 warm up (400 swim/200 kick)

A:
8x50 @ :50 (25 tarzan drill, 25 swim)
1x300 swim (no walls/turn @ the "T")
6x50 @ :60 (IM/free by 25)
1x300 pull (3/5 breathing pattern by 50)
4x50 @ :60 (kick hard on wall between reps)
1x300 (50 kick w/board, 50 pull w/board)
2x50 @ :60 (5 strokes, somersault, repeat)
1x300 swim (descend by 100)
4x25 @ :40 (descend stroke count 1-4)
1x600 cool down (4x: 100 swim/50 kick)
*3500 Total*

B:
6x50 w/:20 rest (25 tarzan drill, 25 swim)
1x200 swim (no walls/turn @ the "T")
4x50 w/:20 rest (non-free/free by 25)
1x200 pull (3/5 breathing pattern by 50)
4x25 @ :50 (descend stroke count 1-4)
1x200 swim (descend by 50)
1x300 cool down (2x: 100 swim/50 kick)
*2100 Total*

Wednesday, 16 November 2011

A:
500 warm up
4x150 @ 2:30 (50 kick/50 drill/50 swim)
14x25 @ :30 (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
4 x [200 swim moderate (record your time) @ 3:00
100 swim (faster than 1/2 of 200 time) @ 1:40
50 swim (faster than 1/2 of 100 time) @ :45
100 easy (50 kick/50 pull with board) w/:30 rest]
3x100 @ 1:45 (free/back/breast/free by 25)
200 cool down
*3700 Total*

B:
400 warm up
3x150 w/:30 seconds rest(50 kick/50 drill/50 swim)
14x25 w/:15 rest (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
2 x [100 swim moderate (record your time) w/:20 rest
50 swim (faster than 1/2 of 100 time) w/:20 rest
150 easy (50 pull/50 kick/50 pull with board) w/:30 rest]
6x75 w/:30 rest (free/non-free/free by 25)
100 cool down
*2400 Total*

Swim-A-Thon is in 4 days!

Monday, 14 November 2011

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x100 swim @ 1:40 (descend 1-3, 4-6)
4x150 pull @ 2:15
3x200 swim @ 3:20 (negative split @ the 100 wall)
2x300 pull @ 5:00 (3/5 breathing pattern by 50)
1x300 IM (Kick/Drill/Swim)
200 cool down
*3800 Total*


B:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x100 swim w/:20 seconds rest (descend 1-3, 4-6)
4x150 pull w/:30 seconds rest (distance per stroke)
3x200 swim w/:30 rest (3/5 breathing pattern by 50)
100 cool down
*2500 Total*

DON'T FORGET!! Sunday, November 20th is the Swim-A-Thon. Set your goals and get pledges from businesses, family, neighbors, etc. prior to swimming. You may choose to get pledges and money prior to swimming while others may want to get pledges per length and collect the money following the Swim-a-Thon. We will be on deck counting your laps and to cheer you on.

Friday, 11 November 2011

A:

600 warm up (100 swim/50 kick)
4 minute kick (:45 second easy kick, :30 second vertical HARD kick)
8x50 @:60 (descend stroke count 1-4, 5-8)
3 x [4x25 @ :30 (tarzan drill)
1x150 @ 2:30 swim (no walls)]
3 x [4x25 Down & Outs
1x150 pull (DPS)]
3 x [4x25 @ :30 (dolphin kick on back)
1x150 @ 2:45 (free/non-free/free)]
100 Cool down
*3350 (+ kick) total*


B:

450 warm up (100 swim/50 kick)
6x50 w/:15 rest (descend stroke count 1-6)
3 x [2x25 (tarzan drill)
1x100 swim (no walls)]
3 x [2x25 drill
1x100 pull (DPS)]
3 x [2x25 non-free
1x100 3/5 breathing pattern by 25]
100 Cool down
*2200 total*

Wednesday, 9 November 2011

A:
200 Warm Up
6x75 @ 1:40 (kick/drill/swim by 25)
2 x [3x100 pull @ 1:45
4x75 swim @ 1:20 (strong effort)
6x50 @ 1:00 (non-free/free by 25)]
300 easy pull (3/5 breathing pattern by 50)
14x25 fast @ :30, ez @ :40 (1 FAST, 1ez, 2 FAST, 1ez, 3FAST, 1ez, 4FAST, 1ez)
250 cool down
*3300 Total*


B:
200 Warm Up
4x75 w/:15 seconds rest (kick/drill/swim by 25)
2 x [3x100 pull w/:10 rest
4x75 swim w/:20 rest (strong effort)
6x50 w/:15 rest (non-free/free by 25)]
100 cool down
*2400 Total*

Monday, 7 November 2011

A:
400 swim/200 kick warm up
4x150 w/fins @ 2:30/3:00 (100 swim/50 kick)
4x150 @ 3:00 (50 free/50 non-free/50 free)
4x150 pull @ 2:45 (descend 1-4)
4x150 swim @ 3:00 (3/5/7 breathing pattern by 50)
6x100 @ 2:00 (2 fast, 2 medium, 2 easy)
*3600 Total*


B:
400 swim/200 kick warm up
4x150 w/fins w/:15 rest (100 swim/50 kick)
4x150 w/:20 rest (50 free/50 non-free/50 free)
4x150 pull w/:20 rest (3/5/3 breathing pattern by 50)
100 cool down
*2500 Total*

Friday, 4 November 2011

10 Minute Warm Up

8 rounds for time:
15 squat jumps
25 yds swim underwater
30 second vertical kick with hands out of the water ("eggbeaters")
25 yds sprint kick

3 rounds for time:
20 deep-end "muscle ups" (start from full extension underwater with knees bent ninety degrees)
75 yds pull
50 bent-over stretch cord pulls (or 30 push-ups)
75 yds pull

Cool down

Wednesday, 2 November 2011

A:
600 warm up (200 swim/100 kick x 2)
15x50 swim (5 @ :60, 5 @ :55, 5 @ :50)
50 easy
4 x [2x75 @ 1:40 (kick/drill/swim by 25)
1x100 swim build @ 2:00
2x25 SPRINT @ :40
1x150 pull @ 3:00 (3/5 breathing pattern by 25)]
3x150 w/:20 seconds rest (free/non-free/free by 50)
200 cool down
*3850 Total*

B:
600 warm up (200 swim/100 kick x 2)
12x50 swim (4 w/:20 rest, 4 w/:15, 4 4/:10 rest)
50 easy
2 x [2x75 w/:30 sec rest (kick/drill/swim by 25)
1x100 swim build w/:20 rest
1x150 pull w/:30 rest (3/5 breathing pattern by 25)]
100 cool down
*2150 Total*

Swim-a-Thon has been CHANGED

Hello Master's swimmers,

At the request of many of you, we have decided to bump the Swim-a-Thon back a week to Sunday, November 20 between 10:00-12:00. 

I've heard several of you are participating at the OBX Half and full marathon the weekend of the 13th. Which is awesome!!!  In order to get maximum participation we hope that pushing it back to the 20th will help.

If you are unable to attend, please don't be discouraged from participating. I have spoken with the coaches, and if you would like to dedicate a practice session to your Swim-a-Thon performance in lieu of coming on the 20th that would be acceptable.

Below is an updated handout and pledge sheet. Copies of both are available in the Aquatic's office at the Y.

If you have any questions, please feel free to shoot me an e-mail at : jordyn.wood@peninsulaymca.org or call 867-3300 ext 223.

Thanks for all your hard work & happy swimming!!

Jordyn  

Monday, 31 October 2011

A:

500 Warm Up Choice

500 Free on 7:15/8:45 (200 strong, 150 build, 150 fast)
5x100 on 1:25/1:45 (descend to 500 pace)
500 broken
-200 on 3:00/3:15
-350 on 2:15/2:30

100 EZ

5x100 on 1:25/1:45 (try to hold 500 pace)
500 broken - :10 sec rest b/w each 100 (go faster than last broken 500)

100 EZ

8x50 on :60 (finish with flip and hold 500 pace)
200 off the blocks (try to improve 100 average from the last broken 500)

100 Cool Down

*3900


B:

See Saturday's work out


Image courtesy of halloweenclipart.com

Saturday, 29 October 2011

2x400 Warm Up w/ :30 sec rest b/w each 400
1) Swim - Distance per stroke (Stroke count - 2 each 25)
2) Kick/Swim by 25

12x25 w/ :20 sec rest
(4 breaths, 3 breaths, 2 breaths, repeat)

6x100 Pull @ 1:45 (Descend 1-3, 4-6)

8x50 @ :60 (drill/swim by 25)
1) thumb to shoulder
2) long dog paddle
3) R/L arm
4) free to back - 7 strokes free with 6 strokes back

200 Cool Down

*2300

Friday, October 28, 2011

A:

200 choice
100 scull
200 freestyle drill

4x100 flutter kick @ 2:30
-25 kick on stomach, arms by side, stay flat
-25 kick on stomach, rotate side to side
-50 kick bottom arm extended, r/l by 25's

4x50 one arm free @ :60, small/fast kicking (breath on non working arm side)

12x50 @ :60 (descend 1-4, 5-8, 9-12)
-Start at SC-4 (4 fewer strokes than normal) and try to maintain during descending

Broken 1600, :15 sec rest at the 400's
-worked on target HR for each 400. Heart rate starting low and increasing for each 400 and descending time.

200 cool down

*3500

B:

200 choice
100 scull
200 freestyle drill

4x100 flutter kick w/ :15 sec rest b/w each 100
-25 kick on stomach, arms by side, stay flat
-25 kick on stomach, rotate side to side
-50 kick bottom arm extended, r/l by 25's

4x50 one arm free @ 1:30, small/fast kicking (breath on non working arm side)

12x50 w/ :15 sec rest b/w each 50(descend 1-4, 5-8, 9-12)
-Start at SC-4 (4 fewer strokes than normal) and try to maintain during descending

Broken 500, :15 sec rest at the 250
-DPS
-target HR for each 250

200 cool down

*2400

Tuesday and Thursday Workouts week of October 24, 2011

Tuesday October 25, 2011

A:
600 Swim
400 Pull DPS
8x50 Kick 4- Fly w/Fins 1:00 4- Breast w/o Fins 1:30

6x100 cruise 80% 1:30
4x25 easy :40
4x200 cruise 80% 2:45

500 easy kick
200 Cool-down

B:

300 Swim
300 Pull
300 Kick with fins
4x50 descend w/fins free swim :30
2x200 Cruise under 4:00 each :30
4x25 easy :20
4x100 cruise under 1:45 :30
4x25 easy :20
200 Pull DPS
200 Easy

Thursday October 27, 2011

A:

10x100 5-Swim Free 5-Swim Choice 2:15
8x75 Kick with fins 4-Fly on back 4- free 1:45
7x50 o-R/L Fly Drill e- R/L back drill 1:25

6x25 Fly Sprint Swim :35
6x25 free drill choice :30

8x50 1-4 descend by 50 free 1:10 4-8 Descend by 50 breast 1:30
10x50 repeat free from #4 above 1:00
100 Easy
5x50 spring kick 1:45
200 Easy

B:

300 Swim
4x100 kick 2-fly 2-back :20
4x50 free drill choice :15
300 swim with fins free
2x100 kick free no fins :30
3x50 back swim @80% :15
300 Pull DPS
4x100 2-back 2-breast :30
200 Easy

Master's Swim-A-Thon

Hello Everyone,

My name is Jordyn Wood, and I am the Associate Aquatics Director here at the Victory YMCA. I'm so pleased to be working with Courtney, Karen and Nader to put on our first (hopefully annual) Master's Swim Team, Swim-A-Thon.

The funds you all raise by participating in the swim-a-thon go to our Strong Communities campaign. As most of you are life long lovers of swimming, you know the importance of starting kids off in swim lessons at a young age. Even though our prices are low, cost is the main deterrent of people not enrolling their child(ren) in swim lessons.  Getting donations of $20 dollars can get a child one session of swim lessons.  Donations up to $120 can get a child a session of swim team participation. Any amount can help, so your assistance is appreciated.

Attached you will find materials you need to help you succeed in your Swim-A-Thon participation. The Swim-A-Thon is going to take place Sunday, November 13 from 10:00 am-12:00 pm. If you have any questions, or would like to pick up a hard copy, stop by the Aquatics office. My e-mail is: jordyn.wood@Peninsulaymca.org or my number is 757-867-3300 ext 223.

Happy Swimming!

Wednesday, 26 October 2011

A:

200 Free (75 Free, 50 Kick, 75 Free)
2x75 Fly, kick/drill/swim
2x50 Fly, kick/swim
2x25 Fly, work SDK
200 Free (75 Free, 50 Kick, 75 Free)
2x75 Back, kick/drill/swim
2x50 Back, kick/swim
2x25 Back, work SDK
200 Free (75 Free, 50 Kick, 75 Free)
2x75 Breast, kick/drill/swim
2x50 Breast, kick/swim
2x25 Breast, double pulldowns

3x100 IM on 2:15 (descend 1-3)

32x50, 8 of each stroke (1:00 rest b/w sets of 8)
- Fly and Back on :60
- Breast on 1:05
- Free on :45

200 Cool Down

*3600

B:

200 Free (75 Free, 50 Kick, 75 Free)
2x75 Fly, kick/drill/swim
2x50 Fly, kick/swim
2x25 Fly, work SDK
200 Free (75 Free, 50 Kick, 75 Free)
2x75 Back, kick/drill/swim
2x50 Back, kick/swim
2x25 Back, work SDK
200 Free (75 Free, 50 Kick, 75 Free)
2x75 Breast, kick/drill/swim
2x50 Breast, kick/swim
2x25 Breast, double pulldowns

16x50, 4 of each stroke (1:00 rest b/w sets of 4) w/ :15 sec rest b/w each 50

200 Cool Down

*2500

Monday, 24 October 2011

A:

600 IM Kick/Drill/Swim by 50

3x200 free, pull on 3:15
3x100 IM on 1:40
3x50 Fly on :50
1:00 Rest
3x200 IM, drill on 3:45
3x100 Free on 1:40
3x50 Back on :50
1:00 Rest
3x200 free, pull on 3:15
3x100 IM on 1:40
3x50 Breast on :55

100 Easy

*3850

B:

600 IM Kick/Drill/Swim by 50

3x150 free, pull w/ :20 sec rest
3x100 IM w/ :15 sec rest
3x50 Fly w/ :10 sec rest (1.swim, 2.drill, 3.swim)
1:00 Rest
3x150 IM, drill (back, breast, free) w/ :20 sec rest
3x100 Free w/ :15 sec rest
3x50 Back w/ :10 sec rest

100 Easy

*2500

Wednesday, 19 October 2011

A:

600 free, with choice of drill every 3rd length
300 kick, odd 25's face down, even 25's on back. Rotate 50yds flutter, dolphin
and breast kick, 2x's.
200 sculling, repeating 4x25's twice through. Focus on the catch and press of the hands. Figure 8's or modified breaststroke style action, using only hands and forearms.
1st 25: on back, head leading down the pool, hands sculling by your side
2nd 25: face down, head first, hands are sculling straight out in front of the head
3rd 25: on back, feet first, hands can be by side or above your head
4th 25: face down, feet first, hands stretched above your head - think core!

8x50 @ 1:10
odds: breast pull with dolphin kick, with emphasis on the weight of the torso pressing on the hands.
evens: one arm fly, with hips up and coming out of the water, keep a relaxed reach forward.

20x75 @ 1:20...
75 Fly
50 Fly/25 Breast
25 Fly/50 Breast
75 Breast
50 Breast/25 Fly
25 Breast/50 Fly
Repeat

300 Dolphin kick with fins (flip turns with streamline dolphin kick to red lane marker)

12x25 SPRINTS on :40, with fins
Odds: free
Evens: fly

200 Cool Down

*3800

B:

300 free, with choice of drill every 3rd length
300 kick, odd 25's face down, even 25's on back. Rotate 50yds flutter, dolphin
and breast kick, 2x's.
200 sculling, repeating 4x25's twice through. Focus on the catch and press of the hands. Figure 8's or modified breaststroke style action, using only hands and forearms.
1st 25: on back, head leading down the pool, hands sculling by your side
2nd 25: face down, head first, hands are sculling straight out in front of the head
3rd 25: on back, feet first, hands can be by side or above your head
4th 25: face down, feet first, hands stretched above your head - think core!

8x50 @ 1:10
odds: breast pull with dolphin kick, with emphasis on the weight of the torso pressing on the hands.
evens: one arm fly, with hips up and coming out of the water, keep a relaxed reach forward.

12x75 w/ :15 sec rest
75 Fly
50 Fly/25 Breast
25 Fly/50 Breast
75 Breast
50 Breast/25 Fly
25 Breast/50 Fly
Repeat

300 Dolphin kick with fins (flip turns with streamline dolphin kick to red lane marker)

100 Cool Down

*2500

Friday, 21 October 2011

A:
700 Choice
5x50 free on :60 (descend to mile pace)

Broken Mile...add up time at the end.
3x200 free on 3:00/3:30
3x150 free on 2:15/2:45
4x100 free on 1:20/1:40
4x50 free on :40/:60

100 Easy

3x150 dolphin kick on 3:00 (descend 1-3)
1:00 rest
3x150 back kick with streamline dolphin kick off the wall to red lane
marker on 3:00 (descend 1-3)

100 Easy

*3700

B:
500 Choice
4x50 free, drill with :15 sec rest

Broken 1000...add up time at the end.
1x200 with :20 sec rest
2x150 with :20 sec rest
3x100 with :15 sec rest
4x50 with :10 sec rest

3x100 dolphin kick with :15 sec rest
3x100 back kick (with streamline dolphin kick off each wall) w/ :15 sec rest

200 easy

*2500

Thursday October 20, 2011

A:

4x225 75-drill 50-kick 100-swim :20 rest

8x100 kick 4-w/fins choice 2:00 4-w/o fins 3:30

10x25 o-DPS swim e- fast breakouts :30
8x50 free 1-4 :55 5-8 :45
10x25 o-shld roll e- 12.5 UW kick :45
6x50 1-3 :50 4-6 :40
4x25 cruise :30
3x50 Sprint 1:00

200 Easy

B:

8x100 4-free 4-back :20
300 Pull

16x25 kick 4- free 4- back 4- free 4- breast :10
8x25 Sprint Choice :45

300 Pull DPS
3x50 Fast :15

200 Easy

Tuesday October 18, 2011

A:

600 Swim
300 IM drill
300 Pull

6x100 Kick with fins o-fly e-back 2:00

4x(4x50 Swim :55 4x25 Drill :35) 1xstroke Breaststroke 50s are on 1:10
600 Pull DPS with paddles

200 Easy

B:

400 Swim
600 Kick with fins 100 back/100 fly
300 Pull DPS

6x50 3-back 3-free :15
4x100 free swim w/fins 2:00
4x25 shld roll :15
4x50 Back :15
4x25 3 sec hold :15
200 Easy

Monday, 17 October 2011

A:
Warm Up:
300 Swim, 300 Kick, 300 Pull
---------------------------------
200 IM (Drill) @ 3:30

8x75 @ 1:40
ODDS: 50 Kick (non-free)/25 free
EVENS: 50 Drill (non-free)/25 free
---------------------------------
Main Set: (Aerobic) Do 3 times through-
300 Free @ 4:00/4:45
200 IM @ 3:00/3:30
100 Non-Free @ 1:45/2:00
---------------------------------
Cool Down:
300 Pull (Breath 3/5 by 50's)
-----------
*3800


B:
Warm Up:
200 Swim, 200 Kick, 200 Pull
---------------------------------
200 Choice (Drill)

8x75 w/ :10 sec rest b/w each
ODDS: 50 Kick (non-free)/25 free
EVENS: 50 Drill (non-free)/25 free
---------------------------------
Main Set: w/ :20 sec rest b/w each-
300 Free (DPS)
200 IM (drill)
100 Non-Free
---------------------------------
Cool Down:
500 Pull (Breath 3/5 by 50's)
---------------------------------
*2500

Friday, 14 October 2011

A:

500 choice warm up
8x50 @ 1:05 (non-free/free by 25)
4 x [150 pull @ 2:15/2:45
2x50 strong swim @ :40/:50
2x25 non-free @ :30/:40]
100 easy recovery
12x25 @ :30 (4: descend stroke count, 4: descend time, 4: descend breaths to 1)
8x50 SPRINT (group relay-everyone completes all 8) GREAT JOB!!
4x150 @ 2:40 (50 kick/100 swim)
200 cool down
*3700 Total*


B:

400 choice warm up
8x50 w/:10 seconds rest (drill/free by 25)
4 x [100 pull w/:15 rest
2x50 strong swim w/:15 rest]
50 easy recovery
12x25 w/:10 rest (4: descend strokes, 4: descend time, 4: descend strokes)
200 cool down
*2500 Total

Wednesday, 12 October 2011

A:
300 swim
200 kick
300 pull
200 drill
16x25 @ :30 (descend stroke count 1-4)
8x50 @ :55 (odds: DPS, evens: build to fast)
3 x [3x100 pull @ 1:20/1:45
3x50 swim @ :50/1:00 (descend times 1-3)
4x25 swim @ :40 (odds: easy float, evens: Dive Sprint!!)]
200 cool down
*3600 Total*

B:
200 swim
200 kick
200 pull
200 swim
16x25 w/:15 sec rest (descend stroke count 1-4)
8x50 w/:20 sec rest (odds: DPS, evens: build to fast)
2 x [3x100 pull w/:20 sec rest
3x50 swim w/:20 (descend times 1-3)]
100 cool down
*2600 Total*

Thursday October 13, 2011

A:

4x200 RIMO 50-drill 50-Kick 50-scull 50-swim :20 rest
6x100 Kick 3-free 3-back 3:00

4x200 Descend 3:10

6x50 3-R/L 3-FTD+CU :55
4x25 IMO Swim :30
6x50 3-fist 3-fast :50

4x50 IMO Swim :55
300 Pull DPS

200 Easy

B:

2x200 Choice 50-drill 50-Kick 50-scull 50-swim :20 rest
2x100 kick 1-free 2-back :15

8x50 descend 1:30
4x50 2-cu 2-R/L :15
4x25 Fast Free :10
4x40 2-fist 2-shark fin :15
4x25 Fast Free :10

200 Easy

B Group good job! Your interval training is showing now! Faster 50 average and Increased Intensity!

NEW NAME
We are trying to come up with a name for our team. We want to name it something that reflects are community, history, or culture. We are giving you the swimmers the opportunity to help name your team. Please add your suggestions through comments to this post. We will have a deadline for the end of this month and then vote on it. You have any questions talk to the coaches at practice, email us, or add it to the comments section of this post!

Monday, 10 October 2011

A:
500 swim, 400 pull, 300 kick, 200 Drill, 100 Tarzan drill
12x100 swim (4 @ 2:00, 4 @ 1:50, 4 @ 1:45)
or(4@ 1:40, 4 @ 1:35, 4 @ 1:30)
50 easy
8x100 IM (4 @ 2:00, 4 @ 1:55) - focus on turns
250 cool down
*3800 Total*


C:
200 swim
200 pull
200 kick
100 Drill
9x100 swim w/:15 sec rest(1 easy, 1 medium, 1 STRONG, repeat)
50 easy
8x50 w/:20 sec rest (non-free drill)
100 cool down
*2150 Total*

NEW NAME

We are trying to come up with a name for our team. We want to name it something that reflects are community, history, or culture. We are giving you the swimmers the opportunity to help name your team. Please add your suggestions through comments to this post. We will have a deadline for the end of this month and then vote on it. You have any questions talk to the coaches at practice, email us, or add it to the comments section of this post!

Friday October 7, 2011

A:

400 Swim
500 Kick w/fins
200 DPS

10x50 1-5 descend 6-10 Hold Pace :45

Lunge around the Pool
4x25 sprint :30
300 Pull
25 push-ups
25 Ply Sprint
25 Dive-Bomber Push-ups
25 fly sprint
10 Diamond Push-ups
25 fly sprint
5 clap push-ups
25 fly sprint

200 easy

B:

300 Swim
200 Kick
200 Pull

3x100 Swim w/fins 2:30
4x50 Swim w/o fins 1:30
200 Pull Power :20
4x25 Fly Kick on Back :15
2x50 Fly swim :30
2x75 back swim :25
2x100 IM swim :15
200 easy

Thursday September 6, 2011

A:

600 Swim
400 IM 50K/50D
4x :30 vert kick fly
6x50 free descend :55
3x300 1-Pull 2-Swim 3-Pull 4:45
4x50 o-fly kick uw e-breast kick 1:15
8x25 o-fly e-breast :30
2x200 IM swim 3:40
200 Easy

B:

300 Swim
200 Kick
200 Pull

8x50 1:30 Swim Choice
200 Pull :30
3x100 2:45 Swim Free
200 Pull :30
200 Fast
200 Easy

Wednesday, 5 October 2011

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x50 @ :50/1:00(tarzan drill/swim by 25)
10x25 @ :30 (2x: descend stroke count #1-4, FAST #5)
2 x [200 pull @ 3:00/3:30
150 swim @ 2:15/2:30 (3/5/7 breathing pattern by 50)
100 build @ 1:30/2:00
50 FAST @ 1:15]
6x50 @ :50/1:00(fist drill/swim by 25)
10x25 @ :30 (2x: descend stroke count #1-4, FAST #5)
1 x [200 pull @ 3:00/3:30
150 swim @ 2:15/2:30(3/5/7 breathing pattern by 50)
100 build @ 1:30/2:00
50 FAST @ 1:15]
200 cool down
*3700 Total*

B:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x50 w/:15 seconds rest (tarzan drill/swim by 25)
10x25 w/:15 seconds rest (2x: descend stroke count #1-4, FAST #5)
3 x [200 pull w/:30 rest
4x25 w/:15 rest (descend stroke count 1-4)
2x25 FAST! w/:20 rest]
6x50 w/:20 rest (fist drill/swim by 25)
100 cool down
*2500 Total*

TUESDAY TUESDAY TUESDAY!!!!!!

I know its getting cold outside so come swim in our warm pool!!!!!!!!

A:

400 Swim
300 IM drill
200 Kick
100 Build

4x200 descend free 3:30

4x100 IM Drill 2:15
8x50 2xstroke 1:00

4x100 Pull DPS 2:15
8x25 Sprint 2xstroke :30

200 Easy

B:

300 Swim
200 Kick
100 build

300 Pull DPS :20
4x25 Fast free :15

300 Pull POWER STROKES:20
4x25 Strong free :15
50 easy

4x100 IM :30
4x50 Pull Descend Free
200 Easy

Monday, 3 October 2011

A:
500 choice warm up with fins
12x50 kick w/ fins (4 fly, 4 back, 4 free) @ :55
4x50 swim @ :50 (build each 50 to FAST!)
5 x [150 swim STRONG @ 2:00, 50 easy @ 1:15]
400 pull @ 6:00/7:00, 300 pull @ 4:30/4:15, 200 pull @ 3:00/3:30,
100 pull @ 1:30/1:45
6x50 Shooters w/ fins @ 1:15 (try to kick 25 yards underwater w/no breath…swim remainder of the 50 easy)
200 cool down
*3800 Total*


B:
400 choice warm up with fins
6x50 kick w/ fins w/:20 sec rest
4x50 swim w/:30 sec rest (build each 50 to FAST!)
4 x [100 swim FAST w/:10 sec rest, 50 easy w/:30 sec rest]
2x200 pull w/:30 sec rest (focus on distance per stroke)
6x50 Shooters w/ fins w/:30 rest (try to kick 25 yards w/no breath…swim
the remainder of the 50 easy!)
100 cool down
*2300 Total*

Friday, 30 September 2011

1 x 400 Warm up
12 x 50 (3 x :50, 3 x :55, 3X :60, 3x 1:05)
-----
Go THREE times around (lane 2&3) or ONE time around (lane 1):
1 x 100 on 2:15 IM Drill (3R/3L/3S-FLY, Shoulder lead-BK,
2kick one pull-BRST, Catch up-Free)
1 x 50 on 1:00 KICK
1 x 100 on 1:45 IM
1 x 50 on 1:00 KICK
1 x 300 on 5:15 Free Long Strokes
-----
Go ONE time around:
4 x 50 on 1:00 IM Order
4 x 50 on :55 IM Order
4 x 50 on :50 IM Order
4 x 50 on :45 IM Order
-----
1 x 200 cool down
-----
Total 3,800 Yards / or 2,600 Yards

Saturday Morning

A:

300 Swim
200 Kick
8x100 4-descend 4-race-pace 1:45

4x50 fly drill choice 1:15
4x50 back drill choice 1:15
4x50 breast drill choice 1:30
4x50 free choice 1:15

3x200 IM swim 4:00
200 Easy

B:

300 Swim
300 Kick w/Fins

2x75 breast swim :10
3x50 back swim :10
4x25 free swim :10
3x100 Free Make Interval 2:15
200 Easy

Wednesday, September 28, 2011

A:
500 swim warm up
400 kick/swim by 50
300 non-free/free by 50
200 Tarzan/swim by 25
100 feet-first/swim by 25
8 minute kick (:40 easy, :20 FAST, repeat)
12x50 @ :55 (2 drill, 1 25 fast/25 easy)
6x50 FAST! (timed. on send off)
500 pull (3/5 breathing pattern by 50)
8x25 FAST! (timed. on send off)
200 cool down
*3500*

B:
400 swim warm up
300 kick/swim by 50
200 non-free/free by 50
100 Tarzan/swim by 25
6 minute kick (:40 easy, :20 FAST, repeat)
9x50 w/:20 sec rest (2 drill, 1 25 fast/25 easy)
12x25 (1: ALL OUT, 1: easy)
300 pull (3/5 breathing pattern by 50)
100 cool down
*2300*

Monday, September 26, 2011

A:
400 swim warm up
300 pull
200 IM (kick/drill/swim by 25)
100 kick choice
12x100 swim (4 @ 1:30, 4 @ 1:25, 4 @ 1:20)
50 easy recovery
4x125 IM @ 2:15 (free/fly/back/breast/free by 25)
3x300 @ 5:00 (50 kick/100 swim, repeat) (descend 1-3)
200 cool down
*3850 Total*

B:
400 swim warm up
300 pull
200 swim (free/non-free by 25)
100 kick choice
100 (tarzan drill/swim by 25)
6x100 swim w/:15 seconds rest (2 easy, 2 medium, 2 strong)
3x150 w/:30 rest (25 kick/50 swim, repeat)
100 cool down
*2250 Total*

Wednesday September 29, 2011

Lightening Storm This morning!

Met in the Multi-purpose Room

EQUIPMENT NEEDED: Medicine Ball(MB), mat, Bosu ball,

10 Min Stretch

25-regular crunches
25-knees to right crunches
25-straight leg crunches
25-knees to left crunches

15 Bosu Squats
1:00 MB Chest Passes
15 Bosu Squats
1:00 MB Chest Passes

:30 Push-ups max
:10 rest
:20 Push-ups max
:10 rest
:10 Push-ups Max

1:00 MB Side Toss
1:00 MB Side Toss to the other side

15 Push-ups
10 Squats
14 Push-ups
10 Squats
13 Push-ups
10 Squats
12 Push-ups
10 Squats
11 Push-ups
10 Squats
10 Push-ups
10 Squats

ALL THE WAY TO 1 PUSH-UP AND 10 SQUATS

1:00 Banana Planks
Russian Twists with MB
1:00 Banana Planks

STRETCH AND COOL-DOWN

Tuesday September 27, 2011

A:

600 swim
400 w/fins 200-fly kick on back 200-drill

4x50 shld roll back w/fins 1:15
8x25 back :30
2x100 IM 1:30

4x50 R/L Back 1:15
4x50 Back Swim 1:00
2x100 IM 1:30

16x50 4xstroke o-drill/swim e-kick 1:15
200 IM kick for time
200 easy

B:

400 Swim
200 Kick
8x25 back with fins 4-shld roll 4-r/l :15
8x25 back swim :10
300 Pull DPS
4x25 fly kick :15
4x25 fly kick hands at side :15
300 Pull POWER STROKES
200 Easy

Saturday September 24, 2011

A:

300 Swim
200 IM kick
300 Pull

8x25 UW Fly kick :15
4x100 IM 2:15
6x75 3-Back 3-Fly, Back, Fly 1:30

4x50 2-double pull outs 2-2K/1P 1:30

8x25 Brst SWIM :40
200 EASY

B:
200 Swim
200 kick
200 Pull
8x25 Perfect tech :15
200 Pull BC 3-5 by 50
4x50 descend 1:15
200 Pull DPS
4x75 o-kick w/fins e-swim w/fins :15
200 Easy

Friday, September 23, 2011

A:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x25 @ :40 (2 drill, 1 build)
1x400 pull medium effort (get your time)
6x50 @ :55 swim (strong effort)
1x400 pull (faster than first 400)
4x75 @ 1:20 swim (strong effort)
1x400 pull (faster than second 400)
3x100 @ 1:50 swim (strong effort)
1x400 pull (FAST!)
200 cool down
*3600 Total*

Great job on the 400's today. Those of you that swam this workout in June have improved your times...CONGRATULATIONS!

B:
400 warm up as: (100 swim, 100 kick, 100 pull, 100 swim)
8x25 swim w/:20 sec rest
Main set: 3x400 broken as:
[200 pull smooth @ 5:00
100 swim build @ 3:00
50 swim Fast! @ 1:00
50 easy recovery @ 2:00]
6x75 w/:20 sec rest (kick/drill/swim by 25)
100 cool down
*2350 Total*

Great job on the 100's build and 50's FAST in the main set! Try to watch the clock during the workout and track your times.

Wednesday, September 21, 2011

A:
600 warm up
8x75 @ 1:20 (25 kick strong/50 swim easy)
6x125 (100 swim @ 1:45/25 DIVE SPRINT @ :45)
100 easy
3x300 pull @ 4:15 (descend 1-3)
8 x [12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:10 second kick against wall
12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:30-:60 seconds rest on the wall]
450 cool down (3 x 50 kick/100 swim)
*3800 Total*

B:
500 choice warm up
6x50 w/:15 seconds rest (easy 25, get out, dive in, sprint 12.5y, easy 12.5y, kick hard on wall for :10 seconds)
12x50 swim w/:15 rest (4 easy, 4 medium, 4 strong effort)
3 x [100 pull smooth w/:20 rest
4x25 swim @ :50 (descend 1-4 to SPRINT!)
50 easy w/:30 rest]
300 cool down (100 swim/50 kick)
*2500 Total*

Thursday September 22, 2011

A:

500 Swim
10x25 choice of anything :15 rest

6x100 kick 3-kick w/o fins free 3:30 3-kick w/fins fly 2:30
12x50 free :55 Descend by 4s
200 Pull BC 3-5 by 50s
6x25 BC 6 breathes per 25-->1 breath :45

8x50 kick 1:30 2xstroke

8x50 Back 4-shld roll 4-double arm 1:15
4x25 Back :30

8x50 Breast 4-2K/1P 4-Breast pull/fly kick 1:45

200 Easy

B:

400 Swim
300 Pull
200 Kick
100 Build

8x25 sprint :15
4x100 3:00
8x25 perfect techniques :15

300 Pull
200 Easy

Good Job for the B group for doing their first interval set!!!

Nice pic, Nader. Good meeting last night, Karen and Nader. Lots of fun things coming up for the Masters program!

Tuesday September 20, 2011

A:

600 Swim
8x25 drill 2-skull 2-shld roll 2- FTD 2-CU :40

300 Pull(buoy) DPS 4:55
50 fast 1:15 no equipment
300 Paddles and Buoy DPS 4:40
50 fast 1:20 no equipment
300 Paddles + Fins 4:30
50 fast 1:00 No equipment
100 Easy

4x50 drill pause with fins 1:30
4x50 drill stoneskipper with fins 1:30
8x25 swim fly :30

8x50 back drill 4-shld roll 4-R/L 1:30
8x25 Back :30
200 Easy

B:

500 Swim
300 Pull
200 Kick

3x50 Back :15
3x50 Breast :15
3x100 :15

200 Pull DPS :30
4x75 descend 1-4 :10
200 Pull DPS

200 easy

Monday September 19, 2011

A:

600 SWIM
12x25 4-UW 4-FTD 4-3R/3L :40

4x100 2:00 Descend

300 Pull 5:00
4x25 :30 Fast Breakouts
300 80% 5:00
4x25 :30 12.5 easy/12.5 Fast
300 90% 5:00
4x25 :40 easy

8x50 Two Turn 1:00 2-IM Swith 2-Free

5x100 IM 2:00

200 Easy

B:

300 Swim
200 Kick 50-free 50-nonfree
8x50 :15 2-shld roll 2-FTD 2-R/L 2-shark fin
4x100 :20 Descend
300 Pull DPS
200 Back
100 Back Fast
200 cool-down

Turns!

Here is some evidence based techniques about walls and turns!

http://www.coachesinfo.com/index.php?option=com_content&view=article&id=90:swimming-turn-performance&catid=49:swimming-coaching&Itemid=86

Saturday Septemeber 17, 2011

A:

3x200 o-free swim e-IM drill :30 rest

4x50 fly kick on back 1:10
6x25 fly swim :30
4x50 UW kick fly with fins 1:00
3x50 fly swim w/o fins 1:15
4x50 fly kick with board 1:20
2x75 fly 1-25 drill/50 swim 2-50 swim/25 drill 1:45

100 easy 2:00
100 @ 70% 1:45
100 @ 80% 1:30
100 @ 90% 1:15
100 @ 95% 1:10
100 @ 100% 1:05
100 @ for fun? 1:00

200 EASY

B:

2x200 1- free 2-choice :30

8x25 drill with fin :15
2-shld roll
2-shark fin
2-R-arm
2-L-arm

2x100 Perfect Technique :30
6x50 2-Back 2-Free 2-Breast :15
4x75 Back/Breast/Free by 25 :10
200 Easy

Friday September 16, 2011

Both Practices did the same thing!!!!


600 Swim

6x100 2:non-free 2:free 2:non-free 1:55
10x25 Breakouts :30

8x50 2xstroke from block with planks 2:00

400 Pull @ 75% DPS 5:00
4x75 @80% 1:10
400 pull DPS 4:45 @90%

8x25 sprint :25

200 Easy

Thursday September 15, 2011

A:

600 Swim 300-free 300-nonfree
400 Kick descend intensity by 100

4x100 1xstroke 25-kick 50-drill 25-Swim
6x75 1:25 3-@80% 3-90%

2x100 IM cruise 2:45
4x50 BC 3 breaths per 25
2x75 25-sprint 25-@80% 25-Sprint 1:10

400 Pull DPS
2x200 Cruise 2:50
8x25 Sprint

200 Easy

B:

400 Swim
200 Kick
8x25 o-sprint e-easy :10
8x50 @80% :15
8x75 Kick w/fins Fast :20
4x100 Descend 1-4 :30
300 Pull DPS
200 Easy

Wednesday September 14, 2011

A:

4x200 RIMO 50 Kick/100 Drill/50 Swim :30 rest
8x50 kick 1:05

300 Pull DPS BC 3-5 by 50
12x25 :30 Swim Descend Free
100 easy 3:00
4x50 :45 Hold 200 Pace
100 Easy 3:00
12x25 Fast swim choice other than free :30
100 Easy 3:00

8x50 Drill 2- shld roll 2-shark fin 2-R/L 2- FTD+CU 1:15

6x100 Kick o-IM e-Choice 3:00

200 Easy

B:

300 Swim
200 Fly Kick with fins
300 Pull DPS

2x(4x50 O-drill E-swim :15
100 IM Swim) round 1- fly round 2- back

4x50 shld roll :30
2x100 free at 80% get time :20
200 Pull BC 3-5 by 50
2x100 free descend time from earlier :30
5x25 Fast choice :15
200 Easy

Tuesday September 13, 2011

A:

600 Swim
400 IM Drill

3x75 dolphin kick on back with fins 1:45
3x75 12.5 UW/12.5 Easy Swim each 25 1:45

400 Pull DPS descend stroke count by 100

500 Swim @ 80% 8:45

400 Pull DPS hold stroke count of last 100

5x100 Swim @ race pace 1:40

200 Pull Fast hold best stroke count 3:30

8x25 Drill 2-shld roll 2-shark fin 2-3R/3L 2- Fist :40

200 cool-down

B:

300 Swim
200 Kick
8x25 fly kick with fins :20
3x100 with fins fast swim 1:00
6x50 free swim @ 80% :30
12x25 swim odds- free evens-choice :20
300 Pull DPS
3x100 descend :30 GET TIME
200 Cool-down

Monday, September 12, 2011

A:
WU 800 Free
6 x 50 Fr @ :60 (Long Axis Combo Drill)
1 x 100 Fr (h-6) @ 1:45 - 2:00
6 x 50 Bk @ :50 - 1:20
1 x 100 Fr (h-6) @ 1:45 - 2:00
6 x 50 Alt - odd Fly , even Brst @ :50
1 x 100 Fr (h-6) @ 1:45 - 2:00

h-6 = heavy 6 drill. light long arms with heavy white water kick
long-axis combo drill = This drill allows you to feel the similar rotation of backstroke and freestyle. Alternate four strokes of backstroke with four strokes of freestyle. Drive the rotation of your stroke with your hips. Keep a light easy rhythm: don't muscle the water.

10 x 50 KICK (with no board) Alt.-6 under dolphin/3 up brst @ 1:00
1 x 500 KICK (with board) FAST!!
100 EZ Swim

3 x 50 @ :60 (25 right arm, 25 left arm)
3 x 50 @ :60 (25 catch up, 25 fingertip drag)
3 x 50 @ :60 (25 tarzan, 25 6-3-6 drill)
3 x 50 @ :60 ( 25 fist drill, 25 underwater recovery)

100 cool down

*3800*


B:
WU 400 Free
6 x 50 Fr (Long Axis Combo Drill) w/ :15 sec rest
1 x 100 Fr (h-6) w/ :20 sec rest
6 x 50 Bk w/ :15 sec rest
1 x 100 Fr (h-6) w/ :20 sec rest
6 x 50 Alt - odd Fly , even Brst w/ :15 sec rest
1 x 100 Fr (h-6) w/ :20 sec rest

h-6 = heavy 6 drill. light long arms with heavy white water kick
long-axis combo drill = This drill allows you to feel the similar rotation of backstroke and freestyle. Alternate four strokes of backstroke with four strokes of freestyle. Drive the rotation of your stroke with your hips. Keep a light easy rhythm: don't muscle the water.

6 x 50 KICK (with no board) Alt.-6 under dolphin/3 up brst @ 1:00
1 x 300 KICK (with board) FAST!!
100 EZ Swim

*2300*

WELCOME BACK!

We are back to the normal schedule this week!

Friday, September 9, 2011

All Groups:
10 minute choice warm up

A:
12x50 @ :60 (4 descend stroke count, 4 descend time, 4 descend stroke count)
3 x [300 pull @ 5:15(50 smooth/DPS, 50 strong)
3x100 swim @ 1:45(1st and 4th 25 FAST! middle 50 is easy)]
50 easy recovery
6x75 @ 1:15 (25 free/25 non-free/25 free)
200 cool down
*3100 + WU*

B:
12x50 w/:15 sec rest (4 descend stroke count, 4 descend time, 4 descend stroke count)
3 x [200 pull w/:30 seconds rest (50 smooth/DPS, 50 strong)
3x100 swim w/:20 sec rest (1st and 4th 25 FAST! middle 50 is EZ/DPS)]
100 cool down
*2200 + WU*

Wednesday, September 7, 2011

A:
500 warm up
10x75 @ 1:30 (kick/drill/swim by 25)
4 x [100 pull @ 1:30
50 swim/build @ :45
50 swim/FAST @ :60]
8x50 @ :60 (kick/drill...IM order)
4 x [100 IM @ 1:45
50 free/build @ :45
50 non-free choice/FAST @ 1:15]
8x50 @ :60 (25 free swim/25 underwater recovery (dog-paddle))
200 cool down
*3800 Total*



C:
400 warm up
6x75 w/:20 sec rest (kick/drill/swim by 25)
3x200 pull w/:30 sec rest (3/5 breathing pattern by 50)
8x50 w/:20 sec rest (25 free/25 non-free)
6 x [50 pull easy
50 swim build to fast] w/:30 sec rest
100 cool down
*2500 Total*


Our workout was interrupted by lightning/thunder around 6:10am. So we met in the exercise room to do the following workout....
4 minutes of Tabata for each exercise:
Squats, Push-ups, Lunges, Sit-ups, Burpees

Tabata = 20 Seconds of maximum effort with good form, 10 seconds of rest. (repeat this cycle for the specified amount of time)

Practice changes for midday starting next week

Hi, all. I will be working also next week. The hours will change to 11-Noon, and we will be going back to Monday, Wednesday and Friday again.

See everyone soon!

Courtney

RE: Break

I will be working Wednesday, September 7 and Friday, September 9. I think we've had a little bit of time off already due to Irene and starting tomorrow the annual cleaning of the pool and Labor Day holiday. See everyone next Wednesday!

Wednesday, August 31, 2011

A:
500 warm up (200 free/200 IM drill/100 choice)
4x50 kick (choice) @ 1:10
4x150 pull (buoy only) @ 2:30
4x50 kick (free) @ :60 (alt-6 under dolphin/3 up brst)
4x150 pull @ 2:20
3x50 kick (free) @ :55
4x150 pull @ 2:10
3x50 kick (FAST!) @ :50
4x150 pull @ 2:05
2x50 kick (FAST!, RACE!) on 2:00
200 cool down
*3900 Total*

B:
600 warm up (100 free/50 non-free, repeat)
5x50 kick w/:20 sec rest (fins are optional on all kicking sets)
3x200 pull w/:30 rest
4x50 kick w/:20 rest (alt-6 under dolphin/3 up brst)
3x200 pull w/:30 rest
2x50 kick (FAST!!) on 2:00
100 cool down
*2500 Total*

Tuesday, August 30, 2011

500 choice warm up
5 x 100 odd #s swim/even #s kick

--------------------------------------
Main set: [A: Repeat 2X through and B: (15-20 sec rest bw each)]

2 x 200 pull @ 3:00 (build #1/ascend #2)
3 x 100 @ 1:45 (25 R arm, 25 L arm, 25 double stop catch up, 25 distance per stroke)
4 x 50 @ :60 (25 *h-6/25 sprint) *h-6 = heavy 6 drill. Light long arms with heavy white water kick.
4 x 25 @ :30 (all Sprint!)
--------------------------------------

2 x 250
#1 100 pull/50 kick/50 Sprint/50ez
#2 repeat above w/ fins

*2500 or do main set 2x for *3500

UPDATE

There will be no practice today! The pool will reopen tomorrow morning!

Monday, August 29, 2011

Practice this morning is cancelled because the facility doesn't have power. If you have facebook they are updating on the victory YMCA page on there. As soon as they get power they need two hours to inspect the facility. I'm not sure if afternoon practice is cancelled yet. I hope everyone survived the hurricane with no damage. Enjoy your day

Thursday August 25, 2011

A:

400 IM drill RIMO
300 Pull
200 Kick
100 Build to 80%

8x50 2xstroke odds- K/S evens- D/S
8x25 Race Pace :30
3x50 Drill 1-shld roll 2-swim 3-shld roll 1:10
4x50 Race Pace :45
3x50 Drill 1-skull 2-swim 3-small pulls 1:00
2x75 Race Pace 1:05
1x50 Race Pace :45
3x50 Drill 1-R/L 2-swim 3-FTD+CU 1:00
2x100 Race Pace 1:25
150 Easy
400 Pull DPS
200 Easy

B:
300 Swim
200 Kick
300 Pull

50 @ 80% :15
75 @ 80% :20
100 @ 80% :25
150 @ 80% :30
200 @ 80% :30
150 @ 85% :20
100 @ 90% :10
75 @ 95% :05
50 @ 100%

4X25 FLY KICK with fins :15
100 Free swim with fins perfect technique
4x25 breast kick :15
200 easy

SUMMER BREAK!!!

The Victory YMCA will be closed September 1,2 for yearly maintenance. The Hampton and Newport News YMCA will be open on those days if you would like to swim there. Victory YMCA Masters Swim Team is taking a summer break from September 1st to the 11th, 2011. If you would like workouts just look on the archives section of the blog. If you have any questions leave a comment or ask at practice before then. See everyone in the morning.

Wednesday, August 24, 2011

Warm Up for BOTH Groups:
200 swim
200 pull
200 kick
200 swim
8 minute kick (:45 seconds easy, :15 seconds FAST!, repeat)
50 easy recovery swim

A:
6x125 @ 2:30 (50 easy, 25 FAST, 50 easy)
50 recovery
300 choice (kick/drill/swim by 25)
6 x [100 easy pull @ 1:45,
3x25 SPRINT @ :30,
1x25 recovery @ :45]
300 choice (kick/drill/swim by 25)
200 cool down
*3800 Total*

B:
6x125 w/:30 seconds rest (50 easy, 25 FAST, 50 easy)
50 recovery
300 choice (kick/drill/swim by 25)
4 x [100 easy pull w/:15 rest,
1x25 SPRINT w/:05 seconds rest,
1x25 SPRINT w/:30 seconds rest]
100 cool down
*2600 Total*

Tuesday August 23, 2011

It has been a tough couple of days of training, but good job in the pool.

A:

600 Swim
400 Drill (50 shld roll/50 skull/50 small pulls/50 big pulls/50 R-L/50 fist/50 catch-up/50 build)

8x100 Kick w/Fins 4:odds-fly evens-free 4:odds-fly on back evens-back 2:45
16x25 4xstroke :40

300 Pull @80% 4:50
4x50 Back :55
300 Pull descend from 80% 4:45
4x50 (25 fly kick on back/25 swim) :55
300 Swim Fast
4x50 (25 FTD+CU/25 Swim) :55

200 Easy

B:
400 Swim
200 Pull
200 Drill (50 shld/50 R-L/50 fist/50 catch-up)

8x100 odds: fly kick evens: free swim ALL WITH FINS :20

300 Pull

10x25 Fast 5-breast 5-back :15
2x100 80% free :10
200 Easy

Monday August 22, 2011

Congrats to all the athletes who competed last weekend!

GREAT PRACTICE THIS MORNING! Congrats to the King of the Mountains! King Pete-Lane 1 Interval and King Bob- Lane 2 Interval

A:
500 Swim
300 Pull
200 IM drill

King/Queen of the Mountain Set
Repeat 100s make the interval

10x100 1:25/1:45
10x100 1:20/1:40
10x100 1:15/1:35

if you miss the interval once put on fins, twice put on fins and paddles, three times then you are out

cool-down

B:

300 Swim
200 Kick
200 Pull

6x50 drill 3-Shld roll 3-shark fin :30
100 Perfect Technique :20
3x50 catch-up :15
200 perfect technique :20
6x50 3-25 fist/25 swim 3-25 3R-3L/25 Swim :20
100 Perfect Technique:20

10x25 kick with fins odds-fly evens-back :20
200 Pull BC 3-5-7-3 :30
200 Cool-down

Saturday August 20, 2011

A:
500 Swim
4x100 odds- IM drill evens-breast 2:00
10x25 o-Fly e-Breast :40
300 Pull DPS

200 Free 80% 2:50
100 Back 95% 1:45
200 Free 80% 2:50
100 Breast 95% 1:50
200 Free 80% 2:50
100 Fly 95% 1:45

10x25 odd-shark fin even-underwater :40
200 Easy

B:
300 Swim
200 Pull
4x50 drill 1xstroke :30
4x25 Fly kick with fins :20
100 Back :20
4x25 Fist drill :15
100 Free 70% :15
4x25 shark fin drill :15
100 free 80% :30
4x25 NY Combo :30
100 free :20
200 Easy

Friday, August 19, 2011

A:
500 Warm Up
6x50 @ :60 (25 catch up/25 swim)
6x50 @ 1:10 (25 kick/25 swim)
6x100 Kick. Broken at the 50, hop out & do 15 squats (elbows to knees).
Take :20 sec rest after each 100.
4x150 Pull. Broken at the 75, hop out & do 25 bent over stretch cord pulls.
Take :20 sec rest after each 150
4x200 swim @ 3:20 (Turn at the "T")
6x50 @ :60 Middle of the pool...Tennessee Tumblers
200 cool down
*3600

B:
500 Warm Up
4X50 w/ :15 sec rest. (25 stick/catch up, 25 swim)
4x50 w/ :15 sec rest. (25 kick/25 swim)
4x100 Pull w/ :20 sec rest. (3/5 Breathing Pattern by 50)
4x100 Kick w/ fins. :20 sec rest
4x100 Swim w/ :20 sec rest. (Turn at the "T")
4x50 w/ :15 sec rest. (Tennessee Tumblers)
100 cool down
*2400

Thursday August 18, 2011

A:

600 Swim
300 Kick
300 Pull

400 Drill
-50 shoulder roll
-50 skull
-50 small pulls
-50 big pulls
-50 R/L arm
-50 fist
-50 catch-up
-50 build
4x75 Kick/Drill/Swim 1:25 odds-free evens-fly
10x25 odds-Fast/Easy evens- Easy/Fast :40
2x200 Race Pace 1- broken @ 100 w/:10 rest
2- broken @ 50 w/:10 rest
400 Pull DPS cruise
10x25 odds-drill evens-fast :40 switch strokes every two

200 cool-down

B:

300 Swim
200 Kick
200 Pull

3x100 kick with fins 1-fly 2-back 3-fly

200 Pull :30
100 Moderate :20
100 Drill :20
50 Moderate :15
50 Skull :20
25 Fast :15
25 Easy

300 Pull DPS :20
200 Drill free or back :20
200 easy

Wednesday, August 17, 2011

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x50 @ 1:05 (catch up/swim by 25)
10x25 @ :40 (2x: descend stroke count #1-4, FAST #5)
2 x [200 pull @ 2:50,
150 swim @ 2:15 (3/5/7 breathing pattern by 50),
100 build @ 1:30, 50 FAST @ 1:15]
6x50 @ 1:05 (fist drill/swim by 25)
10x25 @ :40 (2x: descend stroke count #1-4, FAST #5)
1 x [200 pull @ 3:45
150 swim @ 3:00 (3/5/7 breathing pattern by 50)
100 build @ 2:00
50 FAST @ :30 :) ]
200 cool down
*3700 Total*

B:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x50 w/:15 seconds rest (catch up/swim by 25)
10x25 w/:15 seconds rest (2x: descend stroke count #1-4, FAST #5)
3 x [200 pull w/:30 rest
4x25 w/:15 rest (descend stroke count 1-4)
2x25 FAST! w/:20 rest]
6x50 w/:20 rest (fist drill/swim by 25)
100 cool down
*2500 Total*

Tuesday August 16, 2011

A:
500 Swim
400 IM kick
100 build

4x75 fly kick with fins 1:20
300 Pull Descend stroke count

4x75 free kick with fins 1:20
3x100 Race Pace 2:00

4x75 IM Drill 2:00
300 IM Swim

4x100 Odds-free 1:45 Evens- IM 2:00
400 Pull Same as above

200 cool-down

B:

300 Swim
200 Kick
200 Pull

6x25 fly kick with fins :15
6x50 free descend :15
6x25 free kick with fins :15
6x50 back descend :15

300 Pull DPS and descend intensity

200 cool-down

Swimming Terms!

We aren't lying these are real words we use

http://www.mvm.org/workouts-glossary.php

Monday, August 15, 2011

A:
500 choice warm up
8x75 @ 1:20 (kick/drill/swim by 25)
4x50 pull @ :60 (descend 1-4)
4x75 swim @ 1:20/1:30 (descend 1-4)
4x100 pull @ 1:45/2:00 (descend 1-4)
4x125 swim @ 2:05/2:30 (descend 1-4)
4x150 pull @ 2:30/3:00 (all strong)
100 easy
6x50 @ :60 (25 tarzan/scull drill,25 swim)
200 cool down
*3700 Total*

B:
400 choice warm up
6x75 w/:15 rest (kick/drill/swim by 25)
4x50 pull w/:15 rest (descend 1-4)
4x75 swim w/:15 rest (descend 1-4)
4x100 pull w/:20 rest (descend 1-4)
4x125 swim w/:20-:30 rest (all strong)
100 cool down
*2300 Total*

Saturday August 13,2011

A:

6x150 75-swim 50-kick 25-skull 2:45
400 Pull Descend
6x2-turn 50 :50
4x50 wall-pushers 1:00
8x25 sprint :10 rest
4x100 Drill choice 1:30
4x50 1xstroke :55
4x100 IM drill 1:45
200 cool-down

B:
100 free
100 back
100 breast

200 Kick choice :40
200 free :30
300 Kick free :40
300 swim :30
400 Kick choice :30
200 back :30
200 Cool-down

OPEN WATER SWIM

Ocean Distance Swim
5k Swim [9:00am] or 1Mile Swim [9:30am]
Sunday, August 21, 2011

http://www.vaswim.org/meets/2011/VA_Beach_Lifeguard_OceanSwim_Aug21.pdf

The 5K Course will start at 17th St. on the beach and proceed out 30 meters requiring a left shoulder turn around the initial buoy. Swimmers will then proceed north. There will be a mandatory water stop at 37th St. marked by buoys. The finish will be at 57th St. marked by buoys and on shore flags. Swimmers must complete a left shoulder turn around the final buoy and then make their way into the shore. The finish line will be on the beach. Participants must reach the water stop within one hour of the start of the race or they will not be allowed to continue. Check-in begins at 7:30A.M. and ends at 8:30A.M.

Friday, August 12, 2011

A:
4x200 warm up (#1 @ 3:45, #2-4 @ 3:20)
8x100 (odds: free @ 1:40, evens: IM @ 2:00)
16x50 (#1-4: breathing every 7, #5-8: descend stroke count, repeat)
75 easy
------------------------------
For time:
50 squats + 200 yds kick
50 push-ups + 200 yds pull
25 burpees + 200 yds swim
------------------------------
325 easy cool down
*3400 Total*

B:
500 warm up
5x100 w/:20 rest (odds: free, evens: non-free/free)
10x50 w/:15 rest (odds: breathing every 5, evens: LONG strokes)
100 easy
------------------------------
For time:
25 squats + 150 yds kick
25 push-ups + 150 yds pull
25 burpees + 100 yds swim
------------------------------
200 easy cool down
*2200 Total*

Thursday August 11, 2011

A:

800 300 free/200 IM Drill/300 choice other than free
400 Drill 50 shld roll/50 R Arm-L Arm/50 shark fin/50 3 pull-3 sec kick/50 small pull/50 big pull/50 close fist/50 catch-up

10x25 1-5 Odds- Fast/Easy Evens- Easy Fast 6-10 descend by 25 :30

6x100 Hold Race Pace 1:30
4x50 Back 1-kick 2-drill 3,4-swim
3x200 Race Pace 2:50
2x100 Back 1-k/d/d/s 2-swim 2:00

4x25 UW kick fly :45
4x50 choice kick 1:10
4x100 1xstroke 3:15

200 Easy

B:

300 Swim
200 Kick

4x25 Shld roll :30
4x25 close fist :30

6x100 odds- free evens- choice :20

4x25 shark fin :30
4x25 catch up :20

2x200 free 80% :25
300 Pull
200 cool-down

Wednesday, August 10, 2011

A:
400 swim choice
300 pull easy
200 kick choice
100 drill
8x50 @ 1:10 (25 fast, 25 easy, kick on wall until 1:10)
14x50 (fast @ :50, ez @ 1:10) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
4x100 @ 2:00 (pull, breathing 3/5 by 25)
9x75 (fast @ 1:15, ez @ 2:00) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez)
4x100 @ 2:00 (pull, breathing 3/5 by 25)
200 cool down
*3800 Total*

B:
200 swim choice
200 pull easy
200 kick choice
200 freestyle drill
6x50 (swim 50, kick on wall for :15 seconds, rest :15 seconds, repeat)
12x50 w/:20 rest (2 swim, 2 pull, repeat)
6x75 w/:30 rest (25 easy swim, 25 drill, 25 FAST)
200 cool down
*2300 Total*

Way to push yourselves today!

Tuesday August 9, 2011

A:

400 Swim
300 Kick
200 Pull
100 Build

100 IM 1:45
50 Fly :50
100 IM 1:40
50 Back :50
100 IM 1:40
50 Breast :55
100 IM 1:35
50 Free :45
100 Cruise

400 Kick w/Fins 100 fly/100 back/100 fly/100 free

2x75 50 fly/25 back 1:20
2x75 50 back/25 breast 1:25
2x75 50 breast/ 25 free 1:30
4X75 DESCEND Free 1:15

200 IM Kick
200 IM drill
200 Cool-down

B:

200 Swim
300 Kick w/fins
100 drill

200 Pull Free :10
100 Free 80% :20
200 Pull Free :10
100 Free 90% :25
200 Pull Free :10
100 Free All Out :30
100 Cruise

2x50 Fly Drill :20
4x25 Fly Swim :15
2x50 Back Drill :20
4x25 Back Swim :15
2x50 Breast Drill :20
4x25 Breast Swim :15
2x50 Free Drill :20
4x25 Free Swim :15

200 Cool-down

Monday, August 8, 2011

A:
10 minute choice warm up
8x50 @ 1:10 (25 kick/25 swim)
5x200 pull @ 3:00 (descend 1-3, 4-5)
4x50 swim @ :60 (25 FAST!/25 easy)
100 easy recovery
4x150 swim @ 2:15 (descend 1-4)
4x50 swim @ :60 (25 FAST!/25 easy)
6x100 swim @ 1:30 (descend 1-3, 4-6)
200 cool down
*3800 Total*

B:
10 minute choice warm up
6x50 w/:30 seconds rest (25 kick/25 swim)
4x100 pull w/:20 rest (descend 1-4)
4x50 swim w/:15 rest (25 FAST!/25 easy)
50 easy recovery
4x100 pull w/:20 rest (descend 1-4)
4x50 swim w/:15 rest (25 FAST!/25 easy)
50 easy recovery
6x50 pull w/:15 rest (descend 1-3, 4-6)
100 cool down
*2300 Total*

Friday, August 5, 2011

1000 warm up – 200 swim, 200 pull, 200 kick, 200 IM, 200 drill

8 rounds for time:
15 squat jumps
25 meters swim underwater from dive
30-second vertical kick with hands out of water (“eggbeaters”)
25 meters sprint kick

400 Cool down

3 rounds for time:
20 deep-end “muscle-ups” (start from full extension underwater with knees bent ninety degrees)
50 meters pull
50 bent-over stretch cord pulls (or 30 push-ups)
50 meters pull

Cool Down

Great job today!!

Saturday August 6. 2011

A:

400 Swim
300 Pull
200 Kick

300 w/paddles and fins 75% @ 4:30
100 IM drill 2:00
300 w/paddles 85% @ 4:15
100 Breast kick 2:40
300 Swim 90% 4:00
100 Closed Fist drill 2:10

12X25 Fast/Easy :35 choice

200 Cool-down

B:

200 Swim
200 Pull
200 Kick

3x50 free :30
100 Pull cruise :15
50 pull fast :10

3x50 back :30
100 pull fast :15
50 pull cruise :10

200 cool-down

Victory Y Family Fun Night (Friday, August 5 · 5:30pm - 8:00pm)

Join us for an evening of fun for your whole family, as we celebrate the Grand Opening of the 4000 square foot renovation of the Victory Family YMCA! Bring your lawn chairs and relax as the family enjoys a night of fun, food and entertainment. This event is open to the public, so invite your friends and neighbors!

Hot Dogs, Snow-Cones and Popcorn
Giant Obstacle Course
Live Music By Phil Poteat
Face Painting
Games and Crafts
Free ZUMBA Class
Membership Give-Aways

Master Swim Team will have a table! Come Say Hi!


If you haven't seen the newsletter here is a link
http://archive.constantcontact.com/fs010/1102120765678/archive/1106466305939.html

Thursday August 4, 2011

I like everyone stepping up to the challenges given in practice!

A:
600 Swim
200 Kick
200 IM Drill

4x100 1xstroke kick/drill/drill/swim 1:55
4x50 choice swim :55
6x25 skull :30
2x150 IM no free 2:35
4x50 25-UW fly kick 25- fly swim 1:00
5x100 Reverse IM Order 2:00
200 85% free
200 cool-down

B:

400 Swim
4x100 Kick 1xstroke :30
200 IM drill

8x50 descend :20
16x25 4xstroke :15
1- kick
2- drill
3- 80% swim
4- fast
300 Pull
3x100
1- breast
2- free
3- back
200 cool-down

CrossFit Jorunal Articles-Swimming CrossFit Style

http://library.crossfit.com/free/pdf/36_05_Swimming_CFStyle.pdf

Wednesday, August 3, 2011

A:
400 warm up
4x100 swim @ 1:35
300 pull
3x100 pull @ 1:30
200 IM
2x100 IM @ 2:05
100 swim
4x25 strong swim @ :20
3 x [100 build @ 1:35, 50 FAST!! @ :50]
300 pull (3/5 breathing pattern by 50)
3 x [50 kick FAST @ 1:00, 100 strong swim @ 1:25]
300 pull (3/5 breathing pattern by 50)
200 cool down
*3700 Total*

C:
300 warm up
3x100 swim w/:20 rest
200 pull
2x100 pull w/:20 rest
100 free
4x25 strong swim w/:15 rest
6 x [50 build w/:10 rest, 50 FAST!! w/:30 rest]
300 pull (3/5 breathing pattern by 50)
200 cool down
*2300 Total*

Monday, August 1, 2011

A:
500 choice warm up
8x50 @ :55 (descend stroke count 1-4, 5-8)
4x300 pull @ 4:45 (descend 1-4)
4x150 @ 2:30 (50 free/50 non-free/50 free)
2 x [50 @ 1:00
100 @ 2:00
150 @ 3:00
200 @ 4:00
(negative split EVERY segment of the set...1st half easy, 2nd half FAST!)]
400 choice cool down
*3800 Total*

B:
400 choice warm up
8x50 w/:20 seconds rest (descend stroke count 1-4, 5-8)
4x150 pull w/:30 rest (descend 1-4)
100 easy
6x100 w/:20 rest (negative split...1st 50 easy, 2nd 50 FAST!)
300 choice cool down
*2400 Total*

Saturday, July 30, 2011

600 warm up (150 swim/50 kick)
4x50 drill w/:20 rest (double-stop catch up)
4x50 drill w/:20 rest (3/6/3)
8 minutes kicking (:30 easy, :30 vertical kick, :30 easy, :30 Tombstone kick)
4x25 underwater kicking w/:60 rest (try to make it 25 yards, more if possible!)
200 recovery (50 free/50 non free)
4x25 SPRINT! w/:60 rest (start in middle of the pool, sprint to the wall, easy back to the middle)
200 recovery w/board (50 kick/50 sailboat drill)
200 cool down
*2300 Total*

Friday, July 29, 2011

A:
500 choice warm up
5x100 @ 2:20 (w/pull buoy between ankles: 50 sculling/50 swim)
6x50 @ 1:05 (3/6/3 drill & kick hard on wall until start of next 50)
6x50 @ :55 (descend stroke count 1-6!)
4x100 @ 2:00 (IM order: 25 kick/50 drill/25 swim)
5x100 @ 1:45 (IM Swim)
5x100 @ 1:40 (freestyle paddle drills. *see video Swimming - Training - Got Hands?)
4x100 @ 1:40 (pull freestyle)
200 cool down
*3600 Total*

B:
400 choice warm up
6x50 w/:30 sec rest (w/pull buoy between ankles: 25 sculling/25 swim)
6x50 w/:15 rest (3/6/3 drill & kick hard on wall for :15 seconds)
6x50 w/:20 rest (descend stroke count 1-6!)
4x100 w/:15 rest (50 drill/50 swim)
4x100 w/:15 rest (pull freestyle)
100 cool down
*2200 Total*

Swimming - Training - Got Hands?

Thursday, July 28, 2011

Warm-up:
2 x [100 Swim/100 Drill/100 Kick]

Drill Set:
5 x 50 (Odds: Choice Drill, Evens: Swim (good form breathe every 3 strokes))
250 Pull (50 Shark Drill/50 breathe every 3)

Main Set: (option to swim this set 2x)
50 Kick
4 x 25 Pull (on :35-45) Build 1-4
100 Kick
6 x 25 Pull (on :35-45) Build 1-3
150 Kick
8 x 25 (on :35-45) Build 1-4
200 Kick
10 x 25 Pull (on :35-45) 2 Fast/2 EZ

Warm-Down:
150 ez

Total *2450 or *3650

Wednesday, July 27, 2011

A:
500 warm up
4 min Tabata – cover as much distance as possible. 8 rounds for distance - 20 sec max speed/10 sec tread water
4x50 kick @ 1:15
4x50 drill @ 1:05
4x50 swim (build) @ :55
5 x [200 pull @ 3:15
3x50 FAST @ :45
1x50 easy @ 1:30]
300 cool down (100 free/50 non free)
*3400 + tabata *

B:
400 warm up
4x50 kick w/:20 seconds rest
4x50 drill w/:15 rest
4x50 swim (build) w/:20 rest
4x100 w/:20 rest (25 FAST, 75 easy)
2 x [200 pull w/:20 rest
3x50 FAST w/:10 rest
1x50 easy w/:60 rest]
300 cool down (100 free/50 non free)
*2500 Total*

Tuesday June 25, 2011

There will not be a coach on deck tomorrow, but here is the practice!

A:

400 SWIM
300 PULL
200 KICK IM
100 BUILD

600 PULL 300-CRUISE 200-DESCEND 100-FAST
2x100 1:30 FREE SWIM

400 IM DRILL
2X100 1:30 IM SWIM

300 PULL 150-CRUISE 150-80%
2X100 1:20 FREE SWIM

200 IM KICK
2X100 1:25 IM SWIM

200 EASY

B:

200 FREE
200 BACK
200 KICK
200 PULL

25 free :15
50 free :20
75 free :25
100 free :30

100 IM :30
75 Fly/Back/Breast :25
50 Fly :15
25 Breast :10

300 PULL descend :30
100 kick :15
200 Pull BC 3-5-3 :20
200 kick

200 easy

Monday, July 25, 2011

A:
900 warm up (3x:200 swim/50 kick/50 drill)
600 pull (3x:100 smooth, 100 strong)
600 w/fins (4x:100 swim/50 kick)
10x50 @ :60 (all swim strong)
500 pull (3/5 breathing pattern by 50)
400 (25 tarzan drill/25 swim/25 kick on back/25 swim, repeat)
200 (descend stroke count by 50s)
100 cool down
*3800 Total*

B:
600 warm up (2x:200 swim/50 kick/50 drill)
600 pull (3x:100 smooth, 100 strong)
600 w/fins (4x:100 swim/50 kick)
300 (25 tarzan drill/25 swim/25 kick on back/25 swim, repeat)
200 (descend stroke count by 50s)
100 cool down
*2400 Total*

Saturday July 23, 2011

A:

500 Swim
200 Pull
200 IM K/D

3X200 SWIM 80% 3:10
4X25 IM DRILL :35
2X200 SWIM IM 3:30

400 DRILL

200 EASY

B:

200 SWIM
300 KICK WITH FINS
50 70% SWIM :15
50 80% SWIM :20
25 EASY :20
25 KICK BACK :20
50 85% SWIM :15
50 95% SWIM :15
25 EASY :20
25 KICK BREAST
100 FAST
4X100 KICK WITH FINS :20

200 EASY

Friday, July 22, 2011

A:
600 warm up (kick every 3rd 50)
6x50 swim @ :60 (descend stroke count by 1 stroke, 1-3 & 4-6)
6x50 kick (3@ 1:10, 3@ 1:00)
4x100 pull @ 1:30
Main Set:
4x [ 200 pull @ 3:00, 2x100 swim fast @ 1:25,
1x50 fast w/extra kick @ :45, 1x50 recovery/float ]
200 cool down
*3800 Total*

B:
400 warm up (kick every 4th 50)
8x50 swim w/:30 rest (descend stroke count by 1 stroke, 1-4 & 5-8)
8x50 kick, with fins & :30 rest
4x100 pull w/:60 rest
Main Set:
[ 200 pull w/:60, 2x100 swim fast w/:30, 1x50 fast w/extra kick w/:15,
1x50 recovery/float ]
100 cool down
*2200 Total*

YMCA NEWSLETTER

SWIMMERS,

Swimmers that participated in the Jack King Swim will be recognized in the August Monthly Newsletter at the YMCA. Make sure you grab one and show a friend! Congrats again for doing the race!

Thursday July 21, 2011

A:

500 SWIM
500 PULL

8X50 O-KICK/DRILL E-DRILL/SWIM 2XSTROKE 1:00
4X200 KICK CHOICE 5:00

8X100 MAKE IT ON 1:40

8X50 DRILL 4-FREE 4-STROKE 1:00

200 EASY

B:

500 SWIM
300 KICK

8X25 BACK SWIM :15
200 PULL :25

8X25 FREE SWIM :15
200 PULL :25

8X25 BREAST SWIM :15
200 PULL :25

8X25 FLY SWIM :15
200 PULL :25

200 EASY

Wednesday, July 20, 2011

A:
500 choice warm up
6x50 (3: kick @ 1:20, 3: descend stroke count @ 1:05)
6x25 @ :40 drill (finger tip drag drill)
6x75 @ 1:25 swim (descend 1-3, 4-6)
6x25 @ :40 drill (single arm drill)
6x75 @ 1:15 swim (all strong)
6x25 @ :40 drill (catch up/stick drill)
6x75 @ 2:00 swim (ALL RACE!!)
6x25 @ :40 pull (smooth)
6x75 @ 1:15 pull (all strong!)
4x25 @ :30 pull (breathing every 5)
4x75 @ 1:05 pull (FAST!)
200 cool down
*3800 Total*

B:
400 choice warm up
6x25 kick w/:20 sec rest
6x25 descend stroke count 1-6, w/:20 sec rest
6x25 @ :50 drill (finger tip drag drill)
6x75 w/:30 sec rest (swim, descend effort 1-3, 4-6)
6x25 @ :50 drill (single arm drill)
6x75 w/:45 rest (swim FAST!!)
6x25 @ :45 pull (smooth)
6x75 w/:30 rest (pull strong)
100 cool down
*2600 Total*

Monday, July 18, 2011

A:
300 warm up
8x50 @ :55 (back/free by 25)
5x200 @ 3:30 (odds: pull, evens: swim)
6x50 @ :60 w/ band
5x150 @ 2:30 (odds: pull, evens: swim)
6x50 @ :60 w/ band
5x100 @ 1:45(odds: pull, evens: swim)
200 cool down
*3800 Total*

B:
300 warm up
6x50 @ 1:20 (ketch-up drill/swim by 25)
3x200 w/ :45 rest (odds: pull, evens: swim)
6x50 @ 1:20 (finger-tip-drag drill/swim by 25)
3x150 w/ :45 rest (odds: pull, evens: swim)
6x50 @ 1:20 (6/3/6 drill/swim by 25)
3x100 w/ :30 rest (odds: pull, evens: swim)
100 cool down
*2600 Total*

Tuesday July 19, 2011

A:
600 Swim
400 IM KICK, DRILL, KICK, SWIM BY 25

3X150 PULL 1- BC EVERY 3 2-BC EVERY 5 3- BC EVERY 3 2:10
500 SWIM 80%

12X50 SWIM FREE 1-4 DESCEND 5-8 HOLD 4 PACE 9-12 FAST :55
500 SWIM 90%

6X100 1-3 DESCEND 4-6 FAST 1:40
100 FAST

200 COOL-DOWN

B:
3X200 1-FREE 2-BACK 3-FREE/BACK BY 50
4X100 DRILL O-FREE E-IM :30
8X50 KICK CHOICE FAST :15
3X200 1-PULL FREE 2-BACK SWIM 3-FREE FAST :30
16X25 4XSTROKE 1,4-SWIM 2,3-DRILL :10
400 PULL BC 3/5/7
200 EASY

Friday, July 15, 2011

A:
400 swim w/ fins
300 pull
200 kick
100 drill
12x50 4x(1 kick @ 1:10, 1 drill @ 1:05, 1 swim @ 1:00)
6x150 swim (3@ 2:30, 3@ 2:20)
8x50 IM order @ 1:15 (25 kick/25 drill)
4x150 pull @ 2:20
4x50 @ 1:10 (25 FAST/25 easy)
100 cool down
*3800 Total*

B:
300 swim w/ fins
200 pull
100 kick
12x50 w/:30 rest 4x(1 kick, 1 drill, 1 swim)
4x150 swim w/:60 rest
4X50 IM order w/ :15 sec rest (25 kick/25 drill)
2x150 pull w/:45 rest
100 cool down
*2400 Total*

Thursday July 14, 2011

A:

1000 SWIM/KICK/DRILL YOUR CHOICE

200 PULL 3:30
4X50 1-SIX BREATHS PER 50 2- FIVE BREATHS PER 50 3-FOUR BREATHS PER 50 4-THREE BREATHS PER 50

8X200 KICK ODDS-IM EVENS- FREE 5:00
100 CRUISE

3X500 1-PULL 2- DESCEND 3-NEGATIVE SPLIT

200 COOL-DOWN

B:
500 SWIM
300 PULL
200 KICK

8X50 DESCEND FREE :20
2X75 KICK BREAST :15
300 PULL DPS :30

2X75 KICK FLY
8X50 DESCEND BACK :20
400 PULL DPS

200 COOL-DOWN

Wednesday, July 13, 2011

A:
600 warm up
8x75 @ 1:20 or 1:45 (25 kick strong/50 swim easy)
6x125 (100 swim @ 1:45/25 DIVE SPRINT @ :45)
100 easy
3x300 pull @ 4:15 (descend 1-3)
8 x [12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:10 second kick against wall
12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:30-:60 seconds rest on the wall]
450 cool down (3 x 50 kick/100 swim)
*3800 Total*

B:
400 warm up
4x75 w/:20 seconds rest (25 kick strong/50 swim easy)
4x125 (100 swim w/:15 rest/25 DIVE SPRINT w/:30 rest)
100 easy
3x200 pull w/:20 rest (descend 1-3)
4 x [12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:10 second kick against wall
12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:30-:60 seconds rest on the wall]
300 cool down (2 x 50 kick/100 swim)
*2400 Total*

Monday, July 11, 2011

A:
600 warm up
6x75 @ 1:40 (kick/drill/swim by 25)
1x150 pull (smooth) @ 2:45
1x50 swim (fast) @ :50
Xtra :20 seconds rest
2x150 pull (smooth) @ 2:45
2x50 swim (fast) @ :50
Xtra :20 seconds rest
3x150 pull (smooth) @ 2:45
3x50 swim (fast) @ :50
Xtra :20 seconds rest
4x150 pull (smooth) @ 2:45
4x50 swim (fast) @ :50
100 EASY
3x150 pull (smooth) @ 2:45
3x50 swim (fast) @ :50
100 COOL DOWN
*3800 Total*
B:
500 warm up
6x75 w/:20 seconds rest (kick/drill/swim by 25)
1x100 pull (smooth) w/:15 rest
1x50 swim (fast) w/:10 seconds rest
Xtra :20 seconds rest
2x100 pull (smooth) w/:15 rest
2x50 swim (fast) w/:10 seconds rest
Xtra :20 seconds rest
3x100 pull (smooth) w/:15 rest
3x50 swim (fast) w/:10 seconds rest
Xtra :20 seconds rest
4x100 pull (smooth) w/:15 rest
4x50 swim (fast) w/:10 seconds rest
Xtra :20 seconds rest
100 Cool Down
*2500 Total*

Tuesday, July 12, 2011

REMEMBER TO TELL YOUR FRIENDS AND YMCA MEMBERS THAT OUR TEAM IS FREE IF YOU ARE A YMCA MEMBER AND NO NEED TO REGISTER FOR US MASTER TEAM UNLESS YOU WANT TO DO A MEET!

A:

400 SWIM
300 IM DRILL
200 KICK
500 PULL DPS

10X50 KICK O-FREE E-STROKE
4X200 80% FREE 3:30
5X100 O-IM E-STROKE
2X300 DESCEND GOOD DPS AND KICK

200 COOL-DOWN

B:

400 SWIM
500 KICK WITH FINS

3X100 DESCEND FREE :30
6X75 O-FREE, BACK, BREAST E- BACK, BREAST, FREE :30
2X100 1-IM 2-STROKE :15
6X50 KICK O-FLY E-BREAST :20
3X100 IM SWIM 80% :30

200 COOL-DOWNN

Saturday, July 9, 2011

SHORT AND SWEET THIS MORNING!

A:

400 Swim
300 Pull
200 Kick
100 Build

50 back or breast 1:00
100 back or breast 2:00
200 back or breast 3:30
500 Free descend by 100 8:00
200 IM swim 3:45
100 IM swim 2:15
50 from the blocks choice of stroke other than free

200 easy

B:

400 Swim
200 Kick
200 Pull

6x50 Free :20
12x25 Drill Choice :10
6x50 Odds- free
Evens- Back or Breast :25
12x25 Swim :10

200 Easy

Friday, July 8, 2011

A:
500 warm up
4x50 @ 1:05 (25 right arm, 25 left arm)
4x50 @ :60 (25 catch up, 25 fingertip drag)
4x50 @ :60 (25 Tarzan, 25 6-3-6 drill)
4x50 @ :60 (25 fist drill, 25 underwater recovery)
4x50 @ :60 (25 drill IM order, 25 free drill)
5x300 @ 5:00 (100 free, 100 IM, 100 free)
6x100 pull @ 1:40 (3/5, 3/7, 3/9 breathing pattern by 50)
200 cool down
*3800 Total*

C:
400 warm up
4x50 w/:15 sec rest (25 right arm, 25 left arm)
4x50 w/:15 sec rest (25 catch up, 25 fingertip drag)
4x50 w/:15 sec rest (25 Tarzan, 25 6-3-6 drill)
4x50 w/:15 sec rest (25 fist drill, 25 underwater recovery)
6x100 w/:40 sec rest (75 free, 25 non-free)
100 easy
4x100 pull w/:30 rest (3/5/3/7 breathing pattern by 25)
100 cool down
*2400 Total*

Thursday, July 7, 2011

Keep up the good work in the pool!

A:

400 Swim
300 Pull
200 Kick
100 Build

200 IM Drill 3:15
4x100 1x stroke 25-kick 50-drill 25-swim 2:00
200 IM Swim 3:15

8x50 :50 free make the interval
8x25 :40 drill fly
4x50 1:10 Fly Swim
4x25 :40 drill Breast
4x100 2:30 Breast Swim

500 Pull DPS

200 Cool-down



B:

600 Swim
200 Kick
200 Swim stroke other than free

12x25 Breast drill :30
6x50 Breast swim :20
3x100 Free Swim :15
2x100 IM Swim :15
4x50 1xstroke :20
8x25 2 of each stroke :30

200 cool down

Wednesday, July 6, 2011

A:
700 choice warm up
8x50 @ 1:05 (easy 25, get out, dive in, sprint 12.5y, easy 12.5y, kick hard on wall until next repetition)
12x100 swim (3 @ 1:40, 3 @ 1:35, 3 @ 1:30, 3 @ 1:25)
100 easy
3 x [200 pull smooth @ 3:00, 3x50 swim @ :60 (descend 1-3 to SPRINT!),
50 easy @ 1:15]
300 cool down (100 swim/50 kick)
*3900 Total*

B:
500 choice warm up
6x50 w/:15 seconds rest (easy 25, get out, dive in, sprint 12.5y, easy 12.5y, kick hard on wall for :10 seconds)
12x50 swim w/:15 rest (4 easy, 4 medium, 4 strong effort)
3 x [100 pull smooth w/:20 rest
4x25 swim @ :50 (descend 1-4 to SPRINT!)
50 easy w/:30 rest]
300 cool down (100 swim/50 kick)
*2500 Total*

Tuesday July 5, 2011

I will forgive everyone for not coming this morning because yesterday was the fourth!

A:
800 swim
200 IM drill

3x300 Descend free 5:00
2x100 IM swim 1:50
3x500 8:00
1-Pull
2-Swim
3-10 second rest after each 100
200 Cool-down

B:

500 Swim
300 Pull
200 IM drill
100 Build

FIN SET
2x200 kick free :30
3x100 descend free :20
2x200 kick back :30
3x100 descend back :20
2x200 kick fly
3x100 descend IM :20

200 easy

Saturday, July 2, 2011

WARM-UP-
200 swim/200 kick/200 pull
MAIN SET A-
12 x 50 @ 1:10 -3 of each stroke - descend 1-3 each stroke
RECOVERY SET-
200 swim
MAIN SET B-
8 x 50 @ 1:05 -2 of each stroke - 1 FAST!/1 EZ
RECOVERY SET-
200 swim
MAIN SET C-
4 x 50 @ 1:00 -1 of each stroke - 80% effort
RECOVERY SET-
200 swim
MAIN SET D-
4 x 25 @ :30 -1 of each stroke - FAST!
COOL-DOWN-
200 swim

TOTAL = 2700

Friday, July 1, 2011

A:
600 warm up (150 swim/50 kick)
12x50 drill @ 1:05 (4: catch-up, 4: fist drill, 4: sailboat drill)
5x100 kick w/fins @ 1:40
5x100 @ 1:45 (15 yards streamline kick/35yds distance per stroke/50yds BUILD to FAST!)
9x50 @ :60 (2 easy, 1 FAST!)
100 easy
3 x [150 FAST @ 2:00, 100 recovery @ 2:30]
300 cool down
*3800 Total*

B:
400 warm up (150 swim/50 kick)
12x50 drill w/:20 seconds rest (4: catch-up, 4: fist drill, 4: sailboat drill)
5x100 kick w/fins w/:30 sec rest
5x100 w/:40 sec rest (15 yds streamline kick/35yds distance per stroke/50yds BUILD to FAST!)
100 cool down

Thursday June 30, 2011

Keep up the good work in the pool!

A:

800 Swim
400 IM

4x25 Breast drill :35
4x50 breast 1-build 2- hold pace 3- descend 4- sprint :55
3x100 hold at 80% breast 1:45

6x50 from blocks 1:00
6x50 (2 turn) 3- free 3- IM switch :15 second rest

300 cool down

B:

500 Swim
200 kick
200 Drill
100 Build

12x25 4-free 4-back 4- breast :15
2x100 Free Swim :15
8x50 odds-drill evens-kick 2x stroke
2x100 back :20
4x100 descend free :20

200 cool-down

Wednesday, June 29, 2011

A:
500 warm up
8x50 @ :60 (descend stroke count 1-4, 5-8)
8x50 @ :60 (25 Fast, 25 easy)
4 x [150 @ 2:30 (maintain lowest stroke count from earlier 50s),
100 build @ 1:45, 50 SPRINT! from a dive @ :60]
100 easy
6x150 @ 3:00 (100 swim/25 SPRINT kick/25 easy kick)
400 cool down (50 free/50 non free)
*3900 Total*

B:
500 warm up
8x50 w/:15 seconds rest (descend stroke count 1-4, 5-8)
6x50 w/:20 rest (25 Fast, 25 easy)
4 x [100 w/:15 rest (maintain lowest stroke count from earlier 50s),
100 build w/:30 rest]
300 cool down (50 free/50 non free)
*2300 Total*

Monday, June 27, 2011

Monday, June 27, 2011

A:
15 minute Snake Warm Up
(or...3 x 400...1 swim, 1 kick/swim by 25, 1 drill/swim by 25)
10x50 w/:20 rest (1 with stick, 1 w/out stick)
5x100 swim w/ :15 rest (3/5/7/9 breathing pattern by 25)
400 kick w/fins (50 dolphin kick on back, 50 free kick)
8x25 w/fins @ :60 (kick underwater w/ NO breath!)
6x100 pull @ 1:50
5 minutes Vertical Kicking (:30 sec hands down, :30 sec hands out of water)
200 cool down
*3900 Total*

B:
15 minute Snake Warm Up
(or...3 x 300...1 swim, 1 kick/swim by 25, 1 drill/swim by 25)
8x50 w/:20 rest (1 with stick, 1 w/out stick)
4x100 swim w/ :20 rest (3/5/7/9 breathing pattern by 25)
400 kick w/fins (50 dolphin kick on back, 50 free kick)
6x25 w/fins @ :60 (kick underwater w/ NO breath!)
5 minutes Vertical Kicking (:30 sec hands down, :30 sec hands out of water)
100 cool down
*2600 Total*

Jack King Swim Results

Congratulations to everyone for doing the race. I know this was the first open water swim for many of you and YOU DID IT! And for the veterans thank you for your advice and support!

Congrats to the following:

Karen Monk Winning her Age-Group and placing 37th overall.
James Emmons for getting 3rd in his age-group and placing 28th overall.
Pete Lillehei for getting 4th in his age-group and placing 32nd overall.
Matt Chang for getting 5th in his age-group and placing 36th overall.
Gerry Smith for getting 19th in his age-group and placing 94th overall.
Jorge Cortina for getting 3rd in his age-group and placing 22nd overall.
Michael Spitz for getting 16th in his age-group and placing 129th overall.
Glenn Young for getting 14th in his age-group and placing 121st overall.

KEEP IT UP!!!!!!

and remember if you have pictures please email Nader

Jack King Swim Photos

If you have pictures from the swim on sunday emailed them to nader.m.amer@gmail.com. We will post them on the blog and publish it on the Victory YMCA newsletter.

Tuesday June 26, 2011

Morning!

A:

400 Swim
300 Pull
200 Kick
100 Build

4x50 1x stroke Kick/Drill by 25 :55

6x100 odds: IM Evens: Stroke other than free 1:55

200 IM Fast Swim

4x200 Odds: Free Evens: IM 3:30

200 Free Fast Swim

400 Pull BC 3-5-3-9 by 50

200 Easy

B:

500 Swim
200 Kick

4x50 Choice :20
200 IM
4x50 Free :15
200 Free
4x50 Back :10
200 Back
200 Pull BC 3-5 by 50

200 Easy

Congrats

Congratulations to all the swimmers who swam this morning. Everyone did GREAT. The coaches were very proud and happy. I will post the results here once they are posted on their website!

Warm-up advice for tomorrow

http://www.active.com/swimming/Articles/How_to_warm_up_right_for_an_open-water_race.htm

Check in starts at 8:30AM and ends at 9:30AM. The race begins on the beach at 24th street at 10:00AM.