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