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