RESUME TUESDAY, THURSDAY, SATURDAY PRACTICE

TUESDAY, THURSDAY, SATURDAY PRACTICES will resume next week September 11, 2012.

Hold for Tuesday, Thursday, and Saturday Practices

Tuesday, Thursday, and Saturday practices are on hold till the end of August

Tuesday July 17, 2012

A:

500 swim
300 IM Drill
200 Kick No-Fins
3x200 1-100 free, 50 fly, 50 free
2- 50 free, 50 fly, 100 free
3- 50 fly, 150 free 3:30
6x50 kick 3-fly 3-free 1:20
4x150 o-free e-back 2:35
8x25 Uw fly kick :40
6x100 2-25 free/25 fly 2-Back 2- Breast 1:45
300 Kick @80%
200 Easy

B:

500 Swim
4x100 Kick w/fins o-free e-back
300 Pull
6x50 free swim 1:30
200 kick
12x25 6-free 6-back swim :10
3x100 Kick Back :15
200 easy

Tuesday July 3, 2012

A:

500 Swim
4x100 Pull o-Free e-Back 1:45
6x75 Drill 1-3 Fly 4-6 back 1:25
4x200 Free @ 80% 2:50
4x125 1-2 back 3-4 breast 50kick/25swim/50 drill
2x250 1-80% 2-90% 3:35
3x100 IM Swim 2:35
500 Swim Fast with Fins
200 Easy

B:

500 Swim
8x50 Kick with fins :10
2x200 1-80% 2-90% :30
8x25 4-Back Drill 4- Free Drill :10
400 Swim Fast
4x50 Brst Swim :15
200 Easy

Friday June 29. 2012

A:

800 Swim
4x100 Drill Choice 1:55
10x25 o-breakouts/easy e- easy/finish :35
6x150 4:30 [100 Fast :10 50 Swim IM Order x2]
400 Pull Long DPS
4x50 Double arm Back 1:10
2x50 Back Swim 1:00
4x50 R/L back 1:10
2x50 Back Swim 1:00
2x50 Back Swim 1:00
200 Back Swim
200 Easy


Times

P- :59/1:01/1:00/1:00/1:01/1:01
G- 1:15/1:16/1:15/1:13/1:15/1:13
D- 1:12/1:14/1:13/1:11/1:10/1:08
G- !:29/1:31/1:20/1:30/1:31/1:30

Thursday June 28, 2012

500 Swim
200 Pull
4x50 Drill Free :10
100 Free Swim
4x50 Back Drill :10
100 Back Swim
8x100 Swim Free 1-4 with fins :10 5-8 w/o Fins :15
200 Easy

Wednesday June 27, 2012

A:
500 Free
4x25 UW from the blocks
4x50 Pulse fly drill with fins 1:30
4x50 Fly Swim with fins 1:00
4x1:00 Vertical kicks with 10 lb brick
2x50 pulse drill no fins 1:45
2x50 fly swim no fins 1:15
6x50 wall pushers 1:15
300 easy





B:

500 Swim
400 Kick
4x50 Fly Swim with fins :15
6x100 descend 1-3 4-6 :15
4x50 Fly Swim with fins :15
400 Pull
200 Easy

Olympic Trials

Swimming Olympic Trials Finals are on NBC every night this week from 6:00PM-9:00PM


You can watch prelims live streaming from this link:

http://www.usaswimming.org/DesktopDefault.aspx?TabId=2129&Alias=Rainbow&Lang=en




GET INSPIRED!!!!

Monday and Tuesday June 25 + 26 2012

Monday

500 Swim
4x100 Pull BC 3-5-7-9 by 25 1:40
6x50 Drill Choice 1:00
8x75 2x75 2xstroke Swim 1:20
300 Pull 4:30
300 Swim 4:15
300 Kick w/fins 4:45
4x100 IM o-Drill 1:40 e-Swim 1:40
8x50 2xstroke swim :55
400 IM Swim
200 Easy

Tuesday

A:

800 Swim
400 IM Kick
2x500 1- 200 Build/100Fast/200 80%
400 Pull DPS (GOLF)
5x200 Descend 1-5 3:45
300 Easy

B:

500 Swim
400 Kick
3x200 descend 1-3 :30
4x25 Back Easy
500 Swim
200 Easy

Thursday June 21, 2012

A:

500 Swim
4x100 Drill 1xstroke :10
6x50 (1-fly/back 2-back/breast 3-breast/free)x2 1:05
200 IM Drill
5x75 (1-fly/back/breast 2-back/breast/free 3-breast/free/fly 4-free/fly/back 5-fly/back/breast) 1:45
400 IM Drill
16x25 4xstroke Swim :30
200 Easy

B:

500 Swim
300 Pull
6x50 Swim 80% :15
200 cruise
8x25 o-easy e-fast :05
200 kick
6x50 swim on 1:15
200 Easy

Tuesday June 19, 2012

A:

500 Swim
300 Kick
800 Pull 200-Cruise 200-80% 200-Build 200-Fast
4x50 Fly Kick with a board 1:05
4x200 Swim with fins 3:00
4x50 Breast Kick with double pullouts 1:15
3x300 Descend 1-3 5:45
200 Easy

B:

500 Swim
300 Kick
600 Pull descend by 100
6x25 kick :10
3x200 descend :30
4x25 Drill Choice :10
3x100 Repeat 2:30
200 Easy

SUMMER SCHEDULE FOR AFTERNOON PRACTICE

Afternoon practice for the rest of the summer will be Monday, Wednesday, Friday 12:00PM-1:00PM

Friday June 15, 2012

500 Swim
6x50 Fast 1:00
4x:45 vertical kicks
25 easy
4x50 shoulder roll 1:00
8x25 Sprint with 10 pushups and 20 situps at each end
4x50 double arm backstroke 1:15
4x50 with minute plank in between
4x50 catch up 1:15
4x50 Fly swim 1:30
300 EASY

Thursday June 14, 2012

A:

500 Swim
400 IM Kick
4x75 K/D/S Back 1:35
12x25 o-12.5 UW/12.5 easy e-Build Back :35
6x100 1-3 25 Fly-75 Back 4-6 75 Back-25 Breast 1:40
4x100 Kick with Fins o-Fly Kick on Back e- Back Kick 1:45
12x50 4-FLy/Back 4-Back/Breast 4-Breast/Free 1:00
400 Pull BC 3-5-6 by 50
200 Easy

B:

500 Swim
6x100 Kick 1-3 Free 4-6 Fly :15
8x50 Descend 1-4 5-8 1:30
300 Pull
4x100 Swim @ race pace 2:30
8x25 o-drill e-back :10
200 Pull
200 Easy

Monday June 11, 2012

500 Swim
300 Kick
4x100 Drill 1xstroke 2:15
4x50 Breast Swim 1:00
4x100 Kick fly on side 2:14
4x75 breast K/D/S 1:30
4x100 Swim Breast 2:15
400 Pull
4x25 o-fast e-easy :30 Free
100 Cruise
6x50 o-fast e-easy :55 Free
100 Cruise
3x75 descend 1-3 1:20

Tuesday June 5, 2012

A:

500 Swim
400 IM Drill
300 Pull BC 3-5-7 by 50

6x50 Free @80% 1:00
200 IM Drill

6x50 Free 1-3 Descend 4+5-Build 6-Fast
200 Breast Swim

12x25 odds-Fast/Easy evens-Easy/Fast :30
200 Back Swim

8x25 Sprint :25
3x100 Pull 25-breast 50-Free 25-Fly 2:15
6x50 Sprint on :45
200 Easy

B:

500 Swim
300 Kick with Fins Free/Fly/Free
300 Pull
6x100 free swim with fins 1:45
8x25 odds- Fast/easy evens-Easy/Fast
300 Pull BC 3-5-7 by 100
8x25 choice Fast :35
200 Easy

Saturday June 2, 2012

A:

300 Swim
200 Kick
4x50 Shoulder Roll 1:15
200 Swim 3:00
8x25 Kick odds-Right side evens-left side :35
200 Swim 2:55
16x50 1-8 Descend to Fast 9-16 Fast :50
8x25 Breast Fast pullouts :30
200 Easy

B:

300 Swim
200 Kick
100 Pull
4x25 Shoulder Roll with Fins
300 Pull Focus on Shoulder Rotation
8x25 odds-right arm evens-left arm
200 Pull Long+Power
16x25 4xDrill choice
200 Easy

Thursday May 31, 2012

A:

600 Swim
8x50 2xstroke Kick 1:45
400 IM Drill
100 Breast Swim 2:15
2x25 Back :40
200 IM Swim 3:30
2x25 Back :40
300 Pull 80% 4:50
400 Swim Descend by 100 to Fast
2x25 Back :40
200 IM 4:00
2x25 Back :40
200 Swim Fast 3:10
2x25 Back
100 Easy

B:

500 Swim
500 Kick
200 Back Swim
3x100 Kick Fly with Fins :10
600 Pull 300-Build 300-80%
6x50 Kick Free :15
400 Pull descend to Fast
200 Easy

Wednesday May 30, 2012

DELAYED FOR LIGHTENING, BUT WE SURVIVED

A:

300 Swim
200 IM K/D
100 Build
20x25 1-10 descend to race pace 11-20 Hold RACE PACE :35
2x50 Back swim 1:00
10x50 1-5 Descend to 80% 6-8 Strong Kick with swim 9-10 Strong finish :55
4x25 double pull out breast :40
5x100 1+2 80% 3-Build to Fast 4-Fast 1:35
100 IM Drill
500 Fast For Time
200 Easy
12x50 Kick with Fins on :50


B:

200 Warm-up
200 IM drill
6x50 Kick with Fins 2-fly 2-back 2-free 1:30
8x25 free drill :45
2x150 1-Build 2-Race Pace 3:00
100 IM drill
3x100 Swim Choice Descend 1-3
200 cool Down

Tuesday May 29, 2012

A:

500 Swim 2xstroke drill 1:00
200 Pull BC 3-5-7-3
100 Fly Drill 2:30
3x50 Fly Swim 1:00
200 Pull Catch-up
100 Back Drill 2:30
3x50 Back Swim 1:00
200 Pull IM
100 Breast Drill 2:30
3x50 Breast Swim 1:10
200 Pull Fast
100 free Drill 2:00
3x50 Free Fast :55
16x50 4xstroke Descend 1-4 1:00
2x100 IM FAST
200 Cool Down

B:

500 Swim
300 Kick with fins FLY
12x50 Free Descend 1-4/5-8/9-12 1:30
300 Pull
6x100 Swim with fins Descend 1-6 2:30
300 Cool-Down

Thursday and Saturday Morning Practice

Thursday May 24, 2012

500 Swim
4x50 Free Drill :10
300 Pull Long and Strong
3x100 Descend free :10
12x25 with Fins o-Kick R/L e- Swim Back :30
4x75 with Fins K/D/S choice no Free:10
2x150 Pull cruise 3:30
300 Cool-down


Saturday May 26, 2012

300 Swim
12x25 3xstroke Drill :35
500 Pull Strong 80%
3x100 IM Swim 1:45
500 Pull B/C 3-5-7 by 50
300 IM Swim
500 Kick by 100 o-free e-choice
200 Easy

Nutrition Links

The following link has good tips on pre/post workout meals.

http://www.usaswimming.org/DesktopDefault.aspx?TabId=1635&Alias=Rainbow&Lang=en

Tuesday May 22, 2012

A:

500 Swim
[3x100 Kick with Fins 1:45]
4x[2x100 Swim with Fins Fast/Easy by 25 1:30]
[100 Easy]
6x75 50-drill 25-Swim 1:30
2x100 IM Drill 1:45
200 IM Swim Fast
200 Easy

B:
500 Swim
[3x100 Kick with Fins :10]
4x[2x100 Swim with Fins Fast/Easy by 25 :15]
[100 Easy]
200 Easy

Wednesday, May 23, 2012

A:
400 warm up (reverse circle swim...unwind)
5x100 @ 1:40 with fins (25 underwater kick/25 swim/50 backstroke)
400 swim (25 FAST!/25 easy/25 Tarzan drill/25 easy, repeat)
2 x [2x100 swim @ 1:45 easy
2x100 FAST! @ 1:30]
50 easy
2 x [2x100 pull @ 1:40 easy
2x100 pull @ 1:25 FAST!!]
4x150 @ 3:00 (100 IM/50 free)
300 cool down (50 kick/50 pull/50 swim, repeat)
*3800 Total*

B:
400 warm up (reverse circle swim...unwind:)
4x100 w/:20 rest with fins (25 underwater kick/75 swim)
400 swim (25 FAST!/25 easy/25 Tarzan drill/25 easy, repeat)
4x100 swim w/:15 rest (50 easy/50 fast)
4x100 pull w/:15 rest (50 easy/50 fast)
400 cool down (50 kick/50 pull/100 swim, repeat)
*2400 Total*

C:
100 swim/100 pull/100 kick/100 drill
4x75 w/ :30sr Pull (DPS)
16x25 w/ :20 sr Swim (#1-4, #5-8, #9-12 and #13-16 reduce stroke count by 1)
4x75 w/ :30sr Pull (DPS)
200 cool down
*1600 Total*

Monday, May 21, 2012

A:
600 warm up (100 swim/50 kick/50 drill x 3)
8x75 @ 1:15 (25 non-free/50 free)
4x400 @ 6:00 (#1: 1st 100 FAST, #2: 2nd 100 FAST, etc.  Open turns on start/finish of fast 100's.  Check clock for times.)
4x150 @ 2:30 (100 swim/50 FAST! kick)
400 cool down (50 kick/50 pull/100 swim x 2)
*3800 Total*

B:
600 warm up (100 swim/50 kick/50 drill x 3)
4x150 w/:20 rest (100 swim/50 kick, FAST!)
4x200 w/:20 rest (#1: 1st 50 FAST, #2: 2nd 50 FAST, etc.  Open turns on start/finish of FAST 50's.  Check clock for times.)
400 cool down (50 kick/50 pull/100 swim x 2)
*2400 Total*

 C:
100 swim/100 pull/100 kick/100 drill
6x50 w/ :30sr (25 kick/25 finger tip drag)
200 swim (focus high elbow recovery)
6x50 w/ :30sr (25 kick/25 finger tip drag)
200 Cool Down
*1400 Total*

Saturday, May 19, 2012

Warm-up:
200 Swim/200 Drill/200 Pull/200 Drill

Main Set:
6 x 50 @ 1:30  (at other end...from the blocks)
-50 Build
-50 Ascend

4 x 150 @ 3:00
-50 Kick/100 Build

4 x 50 @ 1:30  (again...from the blocks)
-50 Break Out (Fast off wall, 10 stokes fast rest ez)
-50 Sprint for time  (think about your turns)

4 x 100 Pull @ 1:45

200

100 ez recovery

*2600 Total*

Friday, May 18, 2012

500 Choice Warm Up
200 Pull
200 Drill
100 Kick

For Time:
50 squats + 500 kick
50 push ups + 500 pull
25 burpees + 500 swim

Cool Down


Great job today!

Wednesday, May 16, 2012

A:
500 warm up with fins
10x50 @ :60 (w/fins...kick underwater as far as possible, swim easy to wall)
8x75 @ 1:30 (25 kick/50 swim)
4x150 @ 2:45 (50 kick/100 swim)
100 EZ
6x50 @ :60 (catch-up drill with stick/single paddle/board/etc)
9x100 pull (3 @ 1:45, 3 @ 1:35, 3 @ 1:25)
100 EZ
6x50 FUN!  scull down/hop out/wait 5sec/swim back fast
200 cool down
*4000 Total*

B:
400 warm up with fins
6x50 w/:20 rest (w/fins...kick underwater as far as possible, swim easy to wall)
6x75 w/:30 rest (25 kick/50 swim)
2x150 @ 3:15 (50 kick/100 swim)
100 easy
6x50 w/:15 rest (catch-up drill with stick/single paddle/board/etc)
4x100 pull w/:20 rest
100 cool down
*2300 Total*

Monday, May 14, 2012

A:
500 choice warm up
12x50 @ :60 (2 drill, 1 build, repeat)
6 x [50 @ :50 (easy)
100 @ 1:40 (medium)
150 @ 2:20 (FAST!)
(3 sets pull, extra :60 rest, 3 sets swim)
400 IM (25 kick/25 drill/25 swim/25 freestyle)
4x150 @ 2:45 (50 free/50 non-free/50 free)
100 cool down
*4000 Total*

B:
600 choice warm up
12x50 w/:15 rest (2 drill, 1 build, repeat)
4x200 pull w/:20 rest (3/5 breathing pattern by 50)
300 cool down (50 kick/100 swim, repeat)
*2300 Total*

Tuesday, Thursday, Saturday practices will resume this week!

Wednesday, May 9, 2012

A:
400 warm up
10x50 (2 kick @ 1:15, 2 drill @ :60, 1 swim @ :50, repeat)
3 x [200 pull @ 3:30
200 swim @ 3:20 (negative split...second 100 faster than first)
2x100 @ 1:45 (FAST!)]
3x200 w/:15 rest (50 kick/50 pull with board/100 swim)
6x50 @ 1:10 (2 non-free, 1 RACE!!)
300 cool down (50 kick/100 swim, repeat)
*3900 total*

B:
500 warm up
10x50 w/:15 rest (2 kick, 2 drill, 1 swim, repeat)
3x200 pull w/:20 rest (long...DPS)
6x100 w/:15 rest (50 FAST!/50 easy)
2x200 w/:15 rest (50 kick/50 pull with board/100 swim)
*2600 total*

Monday, May 7, 2012

A:
500 choice warm up
4x100 @ 1:45 (25 kick/25 drill/50 swim)
3x200 swim @ 3:00  (Build)
1x500 pull w/:30 rest (3/5 breathing pattern by 50)
4x150 swim @ 2:15  (Middle 50 strong, first and last 50 DPS)
1x500 pull w/:30 rest (3/7 breathing pattern by 50)
5x100 swim @ 1:30  (Strong!)
200 cool down (50 kick/100 swim, repeat)
*3800 Total*
B:
400 choice warm up
4x100 w/:30 rest (25 kick/25 drill/50 swim)
1x400 pull w/:30 rest (3/5 breathing pattern by 50)
4x150 swim w/:20 rest
1x400 pull w/:30 rest (3/7 breathing pattern by 50)
300 cool down (50 kick/100 swim, repeat)
*2500 Total*

Train with a Champion: Triathlon & Ironman Training Workshop

Karen Holloway is a champion Ironman competitor, and trainer.who is coming to Victory Family YMCA to host a workshop.She will be speaking and coaching, Saturday, May 19 from 3:00 pm to 6:00 pm. She will not only be sharing training tips, but will be available to provide coaching in the water as well. Support your Victory Family YMCA Master's team and bring your friends!!!

Wednesday, April 25, 2012

A:

10 minute warm up
5x50 kick @ 1:10 (odds: easy, evens: SPRINT KICK!)
5x50 drill @ :55 (your choice of freestyle drill)
5x50 swim @ :45 (odds: 25 easy/25 FAST!, evens: 25 FAST!/25 easy)
10x100 pull (4 @ 1:30, 3 @ 1:25, 2 @ 1:20, 1 @ 1:15)
100 easy swim recovery
10x75 @ 1:30 (25ez/25med/25 FAST/kick HARD on wall until next interval)
100 easy swim recovery
8x50 @ 1:00 (kick FAST underwater as far as possible/swim the rest easy)
200 cool down
Total *3300 + warm up

B:

10 minute warm up
4x50 kick w/:30 sec rest (odds: easy, evens: SPRINT KICK!)
4x50 drill w/:30 sec rest (your choice of freestyle drill)
4x50 swim w/:30 sec rest (odds: 25 easy/25 FAST!, evens: 25 FAST!/25 easy)
5x100 pull w/:20 sec rest (long, smooth strokes!)
100 easy swim recovery
6x75 (25ez/25med/25 FAST/kick on wall for :15 seconds…rest :30 sec)
100 easy swim recovery
4x50 w/:30 sec rest (kick underwater as far as possible/swim the rest easy)
100 cool down
Total *2050 + warm up

Monday, April 23, 2012

A:

500 Choice warm up
10x50 @ :60 (kick/drill by 25)
6x50 @ :60 (descend 1-3 and 4-6)
3x200 @ 3:45 (150 free/50 non free)
3x200 @ 3:30 (strong pull)
3x200 @ 3:30 (negative split @ 100 wall)
6x25 @ :35 EZ drill
3x150 w/ :20sr (3/5/7 BP by 50)
100 Cool Down
Total *3800

B:

500 Choice warm up
8x50 w/ :15sr (kick/drill by 25)
6x50 w/ :20sr (descend 1-3 and 4-6)
2x200 w/ :20sr (150 free/50 non free)
2x200 w/ :20sr (negative split @ 100 wall)
8x25 @ :45 EZ drill
100 cool down
Total *2700

Friday, April 20, 2012

A:

500 swim
4x50 @ :60 (sailboat drill)
8 minutes kick 2x[:60ez, 2x(:30 hard, :30ez), 3x(:10ez/:10hard)]
100 easy swim
6x50 @ :60 (25 tarzan drill/25 swim)
300 swim (no walls)
6x50 @ :60 (25 kick underwater fast/25 swim ez)
300 swim (no walls)
3 x [200 pull smooth @ 3:00
2x50 w/paddles only @ :60 FAST!]
4xSuicides @ 2:30 (15meters fast/15 easy, 35m fast/35 easy, 50 fast)
200 cool down
Total *3550 + kick set

B:
400 swim
8 minutes kick 2x[:60ez, 2x(:30 hard, :30ez), 3x(:10ez/:10hard)]
100 easy swim
4x50 w/:20 rest (25 tarzan drill/25 swim)
300 swim (no walls)
4x50 w/:20 rest (15 kick underwater fast/35 swim ez)
300 swim (no walls)
2xSuicides w/:30 seconds rest (15meters fast/15 easy, 35m fast/35 easy, 50 fast)
100 cool down
Total *1850 + kick

Wednesday, April 18, 2012

A:

600 warm up (100 swim/50 kick, repeat)
4x150 @ 2:30 (100 IM/50 free)
300 pull (3/5 breathing pattern by 50)
6x50 pull @ :55 (1 FAST, 1 easy)
4 x [100 swim @ 1:45 (easy)
50 kick @ 1:15 (FAST!!)]
6xDown/Out  (total 150yds)
100 easy/recovery
300 (25 kick/25 drill/25 swim, repeat)
6x100 @ 2:00 (2 IM FAST, 1 free easy)
200 cool down
Total *3750
B:

600 warm up (100 swim/50 kick, repeat)
4x100 w/:30 rest (25 drill/25 swim, repeat)
300 pull (3/5 breathing pattern by 50)
6x50 pull w/:15 rest (1 FAST, 1 easy)
3x 50's Down/Out w/:60 rest
300 (25 kick/25 drill/25 swim, repeat)
3x100 w/ :30sr (1 IM Fast!, 1 Fr EZ, 1 Choice Fast!)
100 cool down
Total *2450

Monday, April 16, 2012

A:

500 warm up
4x100 @ 2:15 (kick/drill/swim/build by 25)
4x250 pull @ 4:30 (negative split @ 125)
5x50 @ 1:05 (25 non-free/25 free)
4x200 @ 3:50 (3/5 breathing pattern by 25)
8x25 @ :40 (descend 1-4, 5-8)
3x150 swim @ 2:40 (descend 1-3)
200 cool down
Total *3800

B:

500 warm up
4x75 w/:15 seconds rest (kick/drill/swim by 25)
3x200 pull w/:30 rest (negative split @ 100)
4x50 w/:15 rest (25 non-free/25 free)
3x150 w/:30 rest (3/5 breathing pattern by 25)
8x25 w/:20 rest (descend 1-4, 5-8)
100 cool down
Total  *2350

Friday, April 13, 2012

A:

500 Warm Up w/ fins
5x100 @ 1:30 w/ fins (50 kick/50swim)
12x25 @ :30 IM order (2 drill/1 swim)
6x100 IM @ 2:00 (odds:  regular IM, evens:  reverse IM)
50 EZ
8x25 @ :30 Free (2 drill/ 2 build, repeat)
3x [4x25 Down and Outs, 200 Pull (DPS), :30sr]
100 EZ
3x [2x25 @ :30 Tarzan Drill, 100 swim @ 1:40 (no walls/turn at "T")]
200 cool down
Total *3800

B:

400 warm up with fins
4x100 w/ :30sr w/ fins (50 kick/50 swim)
12x25 w/ :10sr Free (2 drill, 2 build, repeat)
6x75 w/ :30sr (free/non free/free)
50 EZ
12x25 w/ :10sr Free (2 drill/2 build)
2x [4x25 down and outs, 200 pull ez, :30sr]
100  cool down
Total *2600

Wednesday, April 11, 2012

A:
10 minute choice warm up
4x50 @ :60 (25 underwater recovery drill/25 swim)
4x50 @ :60 (25 mega catch up/25 swim)
5x100 @ 1:45 (50 DPS/50 build)
6x150 Pull (2 @ 2:40, 2 @ 2:30 and 2 @ 2:20)
50 ez
14x50 swim (Fast @ :45 and EZ @ :60)  [1 fast, 1 ez, 2 fast, 1ez, 3 fast, 1 ez, 4 fast, 1 ez]
4x200 @ 3:30 (50 kick w/ board, 50 pull w/ board, 100 swim)
100 cool down
Total  *3450 + warm up

B:
10 minute choice warm up
6x50 w/ :15sr (25drill/25swim)
4x100 w/ :20sr (50dps/50build)
4x100 pull w/ :20sr (descend 1-4)
50 EZ swim
10x50 swim w/ :20sr (1 fast, 1 ez, repeat)
2x200 w/ :30sr (50 kick w/ board, 50 pull w/ board, 100 swim)
100 cool down
Total *2150 + warm up

Monday, April 9, 2012

A:
500 Choice Warm up
3x300 w/ :30sr (50 kick/100 swim, repeat)
3x250 Pull @ 4:30 (strong effort)
1x300 (kick, drill, swim by 25)
3x200 @ 3:45 (25 non-free/75 free, repeat)
6x100 swim @ 1:45 (descend 1-3 and 4-6)
200 cool down
Total *3800

B:
400 Choice Warm up
2x300 w/ :30sr (50 kick/100 swim, repeat)
3x200 Pull w/ :20 sr (strong effort)
3x150 w/ :20sr (50 free/50 non free/50 free)
4x100 swim w/ :15sr (descend 1-4)
100 cool down
Total *2550

Friday, April 6, 2012

We are searching for a name for our Master's Swim Team.  If you have an idea please post below.  So far, Allison and Jordyn have come up with The Tides...

Friday, April 6, 2012

A:
600 warm up (200 swim/100 kick, repeat)
6x50 @ 1:10 (kick/swim, drill/swim, swim/build by 25)
4x150 swim @ 2:45 (descend 1-4)
6x50 @ 1:15 (non-free/free by 25)
4x150 pull @ 2:45 (3/5/3 breathing pattern by 50)
6x50 @ 1:10 (Tarzan drill/swim by 25)
4x150 swim @ 3:00 (NO Walls!)
200 cool down
*3500 Total*

B:
600 warm up (200 swim/100 kick, repeat)
4x50 w/:15 rest (kick/swim, drill/swim, swim/build by 25)
3x150 swim w/:20 rest (descend 1-3)
4x50 w/:15 rest (non-free/free by 25)
4x50 @ 1:10 (Tarzan drill/swim by 25)
3x150 swim w/:30 rest (NO Walls!)
200 cool down
*2300 Total*

Wednesday, April 4, 2012

A:
400 swim choice
300 pull easy
200 kick choice
100 drill
8x50 @ :60 (25 fast/25 easy/kick on wall until :60)
14x50 (Fast @ :50, EZ @ 1:10)
(1 Fast, 1 Easy, 2 Fast, 1 Easy, 3 Fast, 1 Easy, 4 Fast, 1 Easy)
4x100 @ 1:45  (Pull - 3/5 BP by 25)
9x75 (Fast @ 1:15, Easy @ 2:00)
4x100 @ 1:45 (Pull - 3/5 BP by 25)
200 Cool Down
Total *3800

B:
200 Swim Choice
200 Pull Easy
200 Kick Choice
200 Free, Drill
6x50 (swim 50, kick on wall for :15sec, rest for :15sec)
12x50 w/ :20 sr (2 swim, 2 pull, repeat)
6x75 w/ :30sr (25 ez swim, 25 drill, 25 fast)
200 cool down
Total *2350

Monday, April 2, 2012

A:
800 Warm Up (200swim/200kick/200pull/200swim)
10x25 swim @ :25
Main Set:  3x500 broken as:
200 pull smooth @ 3:10
150 swim build @ 2:20
100 swim strong @ 1:30
50 swim FAST @ :40
50 EZ recovery w/ :60 sr b/w each 600
6x75 @ 1:30 (odds:  kick/drill/swim, evens:  fly/bk/brst)
4x150 @ 2:30 (50 free, 50 IM order, 50 free)
Total *3900

B:
400 warm up (100 swim/ 100 kick/ 100 pull/ 100 swim)
8x25 swim w/ :20sr (descend 1-4 and 5-8)

Main Set:  3x400 broken as...
200 pull smooth  w/ :20sr
100 swim build w/ :15sr
50 swim fast w/ :05sr
50 EZ recovery @ 2:00

6x75 w/ :20sr rest (kick, drill, swim by 25)
100 cool down
Total *2350

Friday, March 30, 2012

Warm Up
4x100Fr/50Bk (total 600)
3x
[2x50 NF Build @ :60
2x25 Fr Sprint @ :35
2x50 NF K @ 1:10
2x25 Fr Sprint @ :35]
Main Set
5x
[175 Build @ 2:30
75 w/ 90% effort @ 1:15
50 w/ 100% effort @ :35
100EZ (25 back/50 free/25 back)]
ODDS:  Free
EVENS:  Non Free, IM or Pull

200 Cool Down
Total *3700

B:
Warm Up
4x100Fr/50Bk (total 600)
2x
[2x50 NF Build w/ :15sr
2x25 Fr Sprint w/ :10sr
2x50 NF K w/ :15sr
2x25 Fr Sprint w/ :15sr]
Main Set
3x
[175 Build w/ :20sr
75 w/ 90% effort w/ :15sr
50 w/ 100% effort w/ :05sr
100EZ (25 back/50 free/25 back)]
ODDS:  Free
EVENS:  Pull

100 Cool Down
Total *2500

Wednesday, March 28, 2012

A:
900 warm up [3 x (200swim/50kick/50drill)]
6x50 @ :55 (tarzan drill/swim by  25)
10x25 @  :30 (2x descend stroke count 1-4 and 5 FAST)
2x [200 pull @ 3:00, 150 swim @ 2:15 (3/5/7 BP by 50), 100 Build @ 1:30 and 50 FAST @ 1:15]
6x50 @ :55 (fist drill / swim by 25)
10x25 @ :30 (2x descend stroke count 1-4 and 5 FAST)
1x [200 pull @ 3:00, 150 swim @ 2:15 (3/5/7 BP by 50), 100 Build @ 1:30 and 50 FAST @ 1:15]
200 cool down
Total *3700

B:
600 warm up (2x 200 swim/50 kick/50 drill)
6x50 w/ :15 sr (tarzan drill/swim by 25)
10x25 w/ :15sr (2x descend stroke count #1-4 and FAST #5)
3x [200 pull w/ :30sr, 4x25 w/ :15sr (descend stroke count 1-4), 2x25 FAST! w/ :20sr]
6x50 w/ :20 sr (fist drill/swim by 25)
100 cool down
Total *2600

Monday, March 26, 2012

A:
500 warm up
4x50 kick @ 1:15
4x50 drill @ 1:10
4x50 build @ 1:05
4x100 swim @ 1:40 (strong effort)
2x200 pull @ 3:00 (smooth)
4x100 swim @ 1:35 (strong effort)
2x200 pull @ 3:00 (smooth)
4x100 swim @ 1:30 (strong effort)
2x200 pull @ 3:00 (smooth)
8x25 @ :30 (descend stroke count by one on #1-4 and 5-8)
100 cool down
Total *3800

B:
400 warm up
4x50 kick w/ :15sr
4x50 drill w/ :15sr
4x50 build w/ :15sr
3x100 swim w/ :15sr (strong effort)
200 pull w/ :30sr (smooth)
3x100 swim w/ :15sr (strong effort)
200 pull w/ :30sr (smooth)
3x100 swim w/ :15sr (strong effort)
200 pull w/ :30sr (smooth)
100 cool down
Total *2600

Friday, March 23, 2012

A:
Warm Up
100 Free/50 Kick/100 Drill/50 Kick (two times)
Main Set
8x50 @ :50
1.)  8 strokes of each wall FAST!
2.)  middle 25 FAST!
3.)  All FAST!
4.)  All EZ, repeat
6x100 @ 1:45 - Aerobic Pulling, slight descend to strong from 1-3 and 4-6.  Take :30sr before next set.
8x50 - same as above
2x300 - Aerobic 2x(50 head up free/50 fast brst pull w/ fast flutter kick/50 back)
6x100 IM - Aerobic (swim free FAST!)
8x50 - same as above
100 cool down
Total  *4100

B:
Warm Up
100 Free/50 Kick/100 Drill/50 Kick
Main Set
8x50 w/ :15sr
1.)  8 strokes of each wall FAST!
2.)  middle 25 FAST!
3.)  All FAST!
4.)  All EZ, repeat
6x100 w/ :20sr - Aerobic Pulling, slight descend to strong from 1-3 and 4-6.  Take :30sr before next set.
8x50 - same as above
300 Aerobic Pull w/ :45sr
8x50 - same as above
100 cool down
Total *2500

Wednesday, March 21, 2012

Due to lightening we could not swim.  We met in the gym and did TRX with Michael.

Monday, March 19, 2012

A:
600 Choice Warm Up
12x50 Swim (4 @ :55, 4 @ :50, 4 @ :45)
2x [300 Pull @ 5:15,
     2x150 Pull @ 2:35]
6x50 @ 1:15 (odds:  fly/back, evens:  brst/fr by 25)
4x150 w/ fins @ 2:30 (100 swim/50 kick)
200 cool down
Total *3500

B:
500 Choice
8x50 swim w/ :15sr (2 drill, 2 swim w/ perfect technique)
300 Pull w/ :30 sr
3x100 swim w/ :15sr
6x50 w/ :15sr (25fr/25non fr)
300 Pull w/ :30sr
3x100 swim w/ :15sr
100 cool down
Total *2500

Mega Catch-Up Drill

Friday, March 16, 2012

A:

Warm Up:
500 every 3rd 50 Dr
4x50 alt Dr/Sw x50 (Dr= 25FTD, 25 Fist) @ :60

Drill Set:
8 x25 mega c/u @ : 40 (take your time, do the drill properly)

Main Set:

2X
10x100 Alt Swim @ 1:45-descend by each 100 /

                 Drill @ 2:00 - Mega C/U

4x50 @ :50

1.    8 strokes off each wall FAST!

2.      middle 25 fast, so pick up speed in middle of pool through      turn and back to middle.

3.       All FAST, but controlled

4.       All Easy

10x50 @ :60 Kick – Fins on  (Alt K Fly on bk/K on hip)

EZ 100

Total *3900

B:

Warm Up:
250 every 3rd length drill

4x50 alt Dr/Sw x50 (Dr= 25FTD, 25 Fist) w/ :10sr

Drill Set:
8x25 mega c/u w/ :10sr (take your time, do the drill properly)

Main Set:

10x100 Alt Swim w/ :15sr - descend by each 100 /

                 Drill w/ :15sr - Mega C/U

4x50 w/ :10sr

                   1.    8strokes off each wall FAST!

   2.       middle 25 fast, so pick up speed in middle of pool through turn and back to middle.

   3.       All FAST, but controlled

   4.       All Easy

10x50 w/ :15sr Kick – Fins on  (Alt K Fly on bk/K on hip)

EZ 100

Total *2450

Wednesday, March 14, 2012

A:
Warm Up:
300 Ch
300 as 25Dr/25Sw
6x50 Fins – 25underwater dolphin k, 25 sw @ :60
4x50 @ :60 (4 Hard strokes into wall, 4 hard strokes out)
Main Set:
4x
1x 50 Bld to 100 race pace @ wall, hard turn, fast finish
200 ez :15sr
1x 25 FAST!
175 ez :30sr

10x75 Fin K
1-4 @ 1:15 (1&4 Hard)
5-7 @ 1:10 (6 Hard)
8-10 @ 1:05 (8&10 Hard)

200 EZ Warm-Down
*3850 Total

B:
Warm Up:
200 Ch
200 as 25Dr/25Sw
3x50 Fins – 25underwater dolphin k, 25 sw @ :20sr
4x50 (4 Hard strokes into wall, 4 hard strokes out) @ :20sr
Main Set:
2x
1x 50 Bld to 100 race pace @ wall, hard turn, fast finish
200 ez :15sr
1x 25 FAST!
175 ez :30sr

6x75 Fin K (odds EZ & evens Hard)
1&2 @ :15sr
3&4 @ :10sr
5&6 @ :05sr

200 EZ Warm-Down
*2300 Total

Monday, March 12, 2012

A:
Warm Up:
300 Choice
4x75 @ :15SR
(25K under H20 or as far as you can, 25 drill, 25 swim)

Main Set:
1000 Swim Speedplay @ :60sr
1000 Fin Kick (alt 100Fr K, 100Fly K) @ :60sr
1000 Pull Speedplay @ :60sr
(Speedplay = 150ez DPS, 50 Sprint, continue until 1000 complete)
200 Cool Down
*3800 Total

B:
Warm Up:
300 Choice
4x75 @ :15SR
(25K under H20 or as far as you can, 25Dr, 25sw)

Main Set:
500 Swim Speedplay @ :60sr
400 Fin Kick (alt 100Fr K, 100Fly K) @ :60sr
500 Pull Speedplay @ :60sr
(Speedplay = 200ez, 50 Sprint, continue until 1000 complete)
200 Cool Down
*2200 Total

Friday, March 9, 2012

A:
400 swim
300 pull
200 kick
100 non-free
8x50 @ :60 (25 sprint/25 easy)
400 swim (NO Walls!)
6x50 @ :60 (25 tarzan drill/25 swim)
300 swim (NO Walls!)
4x50 @ 1:05 (5 strokes, somersault, 5 strokes, repeat)
200 swim (NO Walls!)
4x50 @ 1:05 (25 drill/25 swim IM order)
3x200 IM @ 3:30 (25 stroke/25 free)
200 cool down
*3800 Total*

B:
400 swim
300 pull
200 kick
100 non-free
300 swim (NO Walls!)
6x50 w/:15 seconds rest (25 tarzan drill/25 swim)
300 swim (NO Walls!)
6x50 w/:15 rest (kick/drill/swim by 50)
200 cool down
*2400 Total*

Wednesday, March 7, 2012

A:
600 warm up (200 swim/100 kick x 2)
5x50 @ :60 (25 right arm/25 left arm)
5x50 @ :60 (catch-up drill with a single paddle or stick)
5x50 @ :60 (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*

Open Water Races

May 26 - 27, 2012: Jim McDonnell Lake Swims
Lake Audubon in Reston, VA
Sanctioned by the Potomac Valley LMSC of USMS
http://www.restonmasters.org/jmls/

June 2012: Jack King One-Mile Ocean Swim
Location: Virginia Beach, VA
Check back in the spring for final date and event details.

July 14, 2012: Chris Greene Lake Swim
Location: Charlottesville, VA
Check back in the spring for final date and event details.

April 29, June 17, Sept 30, 2012: Peluso Open Water 3-Race Series
Field Limit: 100 Athletes
Distance: 1500m (2-loop out and back course)
Site: American Legion Post 354 - Upper James River
4800 Welby Turn
Midlothian, VA. 23113
Timing: Chip timing provided by RunRideRace
Warm-up: 8-8:30a.m.
Race Start: 8:35a.m.
Cut-off Time: 9:35a.m.

Monday, March 5, 2012

Warm Up:
200 swim/200 pull/200 kick/200 swim

A:
6x50 swim @ :60 (descend 1-3, 4-6)
100 @ 1:30, 200 @ 3:10, 300 @ 4:40 (all swim)
300 @ 4:30, 200 @ 3:00, 100 @ 1:25 (all pull)
100 easy recovery
6x50 @ 1:05 (25 drill/25 swim)
4x200 @ 3:30 (IM/free by 25)
200 cool down
*3700 Total*


B:
6x50 swim w/:20 rest (descend 1-3, 4-6)
100, 200, 300 with :30 rest (all swim)
300, 200, 100 with :20 rest (all pull)
6x50 w./:15 rest (25 drill/25 swim)
100 cool down
*2700 Total*

Wednesday February 29, 2012

Happy Leap Year

500 Swim
6x75 25 kick/50 swim stroke 1:30

4x:40 vertical kick free
6x50 descend 1-6 1:00
4x:40 vert. kick fly
6x50 choice cruise :55
4x:20 vert. kick streamline w/ choice of kick
6x50 80% free :50
4x:40 vert kick egg beater
6x50 Fast :45 make it
300 Pull Long and Strong
8x25 kick with fins o-fly kick on back e- free kick on each side alternating every 25 :30
200 Easy

Tuesday February 28, 2012

500 Swim
300 Kick with Fins
20x25 o-UW Kick e- e/f :40
200 Descend
15x25 o- fast/easy e- shoulder roll :30
200 Fast
10x25 5- fly kick on right side 5- fly kick on left side :45
200 IM
5x25 Fast free :35
200 Pull
10x25 descend stroke :40
200 Drill
15x25 2-fast free 3-drill free 3-fast free 2-drill free :35
200 cruise
20x25 10-fly swim 10-breast swim :40
200 Easy

Thursday February 23, 2012

A:
600 Swim
12x50 kick with fins 6- Fly kick 6-Free :55
4x100 Descend 1-4 to 95% 1:45
3x500 1-Pull 2-Kick with fins 3-Build to fast 7:30
12x25 with fins o-UW fly kick e-fly swim :40
300 Pull DPS
200 Easy

B:
600 Swim
6x50 kick 2-free 2-back 2-choice :10
3x100 Descend to 90% :15
3x300 1-Pull DPS 2- Kick 3- Swim build to 80% :20
10x25 5-Fast/Easy 5-Easy/Fast :10
200 Easy

Tuesday February 21, 2012

500 Swim
300 Kick w/fins
4x50 drill free :10
2x100 Build to Fast :15
4x50 drill back :10
2x100 Build to Fast :15
300 Pull BC 2-3-4-5 by 50
4x25 free 80% :30
4x25 free 90% :30
4x25 free FAST :25
200 Easy

Saturday February 18, 2012

400 Swim
10x25 UW dolphin Kick :40
100 Build

4x(4x50 Swim :55 100 IM 2:00) 1xstroke
14x25 4-Drill 5-BC 3,2,1,0,0 5-descend 1-5 w/3 breath max
200 Easy

Friday, February 17, 2012

A:
300 choice
400 every 4th length kick with head up
8x50 - 1-4 NF, 5-8 FR
- b/w each 50...plank - alt. leg lift 10x

Main Set:
12x200 @ 3:45
2 - 100 NF Dr-50k-50sw
2 - K w/fins
2 - Fr hold under 2:30/3:00/ or 4:00
2 - 50NF Dr - 100K-50sw
2- Pull Fr Hyp 2,3,4,5x25
2- NF or IM :10sr at ea. 25 FAST @ 4:30

100-200 Cool Down

Total *3600-3700


B:
300 choice
400 every 4th length kick with head up
8x50 w/ :10sr (1-4NF, 5-8FR...Drill/Swim by 25)

Main Set:
12x100 w/ :20sr
2 - 50 NF Dr-25k-25sw
2 - K w/fins
2 - Fr hold under 1:45/2:00
2 - 25NF Dr-50K-25sw
2- Pull Fr Hyp 3/5 by 25
2- NF or IM FAST! w/ :60sr

100-200 Cool Down

Total *2300-2400

Wednesday, February 15, 2012

A:
300 Choice
4x125 @ :20sr 50Drill/50Kick/25Swim
5x50 - plank with one leg lifted (at 25 switch) while partner swims 50 or for :45

600 @ 9:00 (150ez-50fast)
10x25 @ :25 Fin Swim - Alt Fr/NF
3x300 @ 4:30 every 4th length fast
1)Fr
2)K/Fins
3)Pull
6x25 @ :25 Fin Swim - Alt Fr/NF
6x100 descend @ 1:30
4x25 @ :25 Fin Swim - Alt Fr/NF

Total *3650

B:
300 Choice
2x125 w/ :20sr 50Drill/50Kick/25Swim

400 w/ :30sr (150ez-50fast)
8x25 w/ :10sr Fin Swim - Alt Fr/NF
2x200 w/ :30sr every 4th length fast
1)Fr
2)Pull
4x25 w/ :10sr Fin Swim - Alt Fr/NF
4x100 descend w/ :20sr
4x25 w/ :10sr Fin Swim - Alt Fr/NF

Total *2350

Thursday February 16, 2012

400 Swim
4x150 50-kick 50-drill 50-swim choice of stroke :15
300 Pull BC-3/5
3x200 descend :10
300 Pull DPS
500 Swim 80%
200 Easy

Monday, February 13, 2012

A:
300 choice
12x100
(o)Fr - 25rt/25lft/50sw @ 1:40
(e)NF - 25K/50Dr/25sw @ 1:50

8x50 @ 1:20
-desc 1-3, 4ez NF
-desc 5-7, 8ez Fr
- do 10 v-ups on the side of the pool after each 50

3x50 @ :60
3x150@ 2:30
3x250@ 3:30
Set your pace on the 50’s and hold that pace thru the entire set.

EZ 50

Fin K Set - Super 400
25(:30) 25(:30) 50(:60)
75(1:30) 25(:30) 25(:30)
50(:60) 75 (1:30) 25(:30)
25(:30) The last one is under water.

100 easy w/d

Total *3800



B:
300 choice
6x100 w/ :10sr
(o)Fr - 25rt/25lft/50sw
(e)NF - 25K/50Dr/25sw

3x50 w/ :15sr
3x150 w/ :20-:30sr
3x250 w/ :20-:30sr
Set your pace on the 50’s and hold that pace thru the entire set.

EZ 50

200 Kick w/ fins on (80% effort)

100 easy w/d

Total *2600

Tuesday February 14, 2012

Happy Valentines Day!!!

400 Swim
16x75 8-k/d/s choice 8-descend by 75 to 80% 1:20
8x25 o-UW/easy e-Fast/easy :35

[3x100 80% 1:30]
2x[2x150 negative split 2:15]
[300 Fast 4:30]

200 Easy

February 11, 2012

A:

400 Swim
8x50 odds- K/D evens- D/S 2x stroke 1:30
400 IM drill
6x50 2-Fly/Back 2-Back/Breast 2-Breast/Free :55
4x100 IM 1:15
2X200 IM 2:45
4X25 EASY :30
200 IM SWIM FAST
200 Easy

B:

400 Swim
8x50 w/fins drill choice :10
6x100 swim 3-free 3-back :15
300 PULL
2x200 Swim free 1-80% 2-Fast :20
200 Easy

POOL CLOSED FRIDAY FEBRUARY 10, 2012

Practice is cancelled tomorrow due to lighting in the deep-end is out. Deep end will be closed. Stay tuned for updates about Saturday

February 9, 2012

A:

1000 Choice
4x100 drill 1xstroke 2:15
500 Free Swim cruise 6:45
4x25 Back swim :30
2x250 1-80% 2-negative split 3:55
4x25 Back :30
500 Free Fast 6:30
4x25 Back :30
5x100 Free make it 1:40
200 Easy

B:

600 Swim
300 Pull
300 Kick choice no fins
4x50 drill free :10
2x100 free swim 2:30
4x50 drill back :10
2x100 back swim 3:00
300 Pull DPS
200 Easy

Wednesday, February 8, 2012

A:
300 Choice
4x150 fins on (75 Kick, 50 Free, 25 Drill) @ 2:30

3x
200 EZ @ 3:15
200 Fast @ 3:00
4x50 Fast @ :45
100 EZ
100 Fast @ 1:30
4x25 Fast @ :25
1:30 rest between sets
Set #1 - Free
Set #2 -NF or IM (add :10/50 to interval)
Set #3 - Free

100-200 ez cool down

Total *3700-3800*

B:
300 Choice
2x150 fins on (75 kick, 50 Free, 25 Drill) w/ :15 sec rest b/w each

200 EZ w/ :15 sec rest
200 Fast w/ :30 sec rest
4x50 Fast w/ :10 sec rest
100 EZ
100 Fast w/ :15 sec rest
4x25 Fast w/ :05 sec rest
1:30 rest between sets

100-200 ez cool down

Total *1600-1700*

February 7, 2012

A:

500 Swim
6x100 kick 3- free w/fins 3- choice w/o fins 2:00
10x25 perfect technique descend 1-5 fast 6-10 :35
400 Pull BC by 50
3x200 80% free 2:55
4x50 drill choice :50
3x100 IM 80% 1:55
4x50 drill choice :50
400 Pull DPS @80%
200 EASY

B:

500 Swim
500 Pull
4x100 80% :15
300 Pull DPS
2x200 80% FREE :20
200 Pull fast
4x75 descend 1-4
200 easy

Monday, February 6, 2012

A:
300 choice
400 IM - Swim, Kick, Drill, Swim
8x50 Build
1-4 NF @ :15sr
5-8 Fr @ :15sr

4 x
300 @ :60 sr easy pace
200 @ :30 sr tempo
100 @ :15 sr hard
1) Free - swim
2) Pull
3) Kick w/ fins
4) Swim Choice

Cool Down:
100-200
Total *3600-3700*



B:
300 choice
400 IM - Swim, Kick, Drill, Swim
8x50 Build
1-4 NF @ :15sr
5-8 Fr @ :15sr

2 x
300 @ :60 sr easy pace
200 @ :30 sr tempo
100 @ :15 sr hard
1) Free - swim
2) Pull
3) Kick w/ fins
4) Swim Choice

Cool Down:
100
Total *2400*

Saturday February 4, 2012

400 Swim
200 Pull
6x50 Back Kick w/fins 1:00
8x25 UW dolphin kick on back :40
4x50 back swim descend :55
4x50 shoulder roll on back w/fins 1:10
2x50 back swim 1:00
4x50 R/L back w/fins 1:00
2x50 back swim 1:00
4x50 double arm back w/fins 1:00
2x40 back swim 1:00
200 Pull BC 3/5
4x50 descend :55
200 Easy

Thursday January 2, 2012

A:

400 Swim
4x100 1xstroke
400 Pull
4x50 Fly Swim
300 Pull
4x50 Back Swim descend 1:00
200 Im Drill
4x50 Breast Swim Descend 1:00
100 IM Fast 1:30
4x50 free fast :50
100 Easy
8x75 K/D/S 2xstroke 2:30
400 IM Swim
300 Pull long/smooth
200 easy

B:

400 Swim
400 Pull
6x100 Fins 3-Kick fins 3-Swim Fast :10
3x150 o-free e-back 50 drill/50swim/50drill :20
4x200 swim @ 80% :15
200 Easy

Friday, February 3, 2012

A:
300 choice
400 drill/swim x 25
8x50 alt 10 crunches/10 push-ups after ea. 50
1-4 Non-Free
5-8 Free

4x400 (as listed below) follow ea 400 by:
100Fr @ 1000m pace less :10
1) IM (kick, right left, swim)
2) Pull (Breathe 2,3,4,5)
3) Fin kick (alternate fly/free x 100)
4) IM (kick, right left, swim)

500 free @ training pace
100 EZ

Total*3700*


B:
300 choice
400 drill/swim x 25
8x50 alt 10 crunches/10 push-ups after ea. 50
1-4 Non-Free
5-8 Free

4x200 (as listed below) follow ea 200 by:
50Fr 80% effort
1) IM (drill-/Fly-3r,3l,3s/Bk-shoulder roll/Brst-1pull,2kick/Fr-CU)
2) Pull (Breathe 2,3,4,5)
3) Fin kick (alternate fly/free x 100)
4) IM (drill)

300 free @ training pace
100 EZ

Total *2500*

Wednesday, February 1, 2012

A:
300 choice
300 drill/swim x 50
6x50 fly kick w/ fins on back - (go as far as possible under h2o first 25)
4x50 @ :60 - 4 hard strokes off ea wall

4x
50 Build to race pace - hit the turn at race speed and come off hard - then finish strong.
200 ez pull
25 All out off the blocks
175 ez swim

Fins Set:
10x75 kick
1-4 @ 1:15
5-7 @ 1:10
8-10 @ 1:05

200 ez

Total *3850*

B:
300 choice
300 drill/swim x 50
6x50 w/ :15sec rest Fly kick w/ fins on back - (go as far as
possible under h2o first 25)
4x50 w/ :15sec rest - 4 hard strokes off ea wall

50 Build to race pace - hit the turn at race speed and come off hard - then finish strong.
200 ez pull
25 All out off the blocks
175 ez swim

Fins Set:
10x75 kick
1-4 w/ :15sec rest
5-7 w/ :10sec rest
8-10 w/ :05sec rest

200 ez

Total *2500*

Back to Breast Turn in IM

101.5 INDIVIDUAL MEDLEY — ....
.3 Turns
A Intermediate turns within each stroke shall conform to the turn rules for that stroke.
B The turns when changing from one stroke to another shall conform to the finish rules for the stroke just completed, and shall be as follows:

(1) Butterfly to backstroke — The swimmer must touch as described in 101.2.5. Once a legal touch has been made, the swimmer may turn in any manner, but the shoulders must be at or past the vertical toward the back when the swimmer leaves the wall.

(2) Backstroke to breaststroke — The swimmer must touch the wall while on the back. Once a legal touch has been made, the swimmer may turn in any manner but the shoulders must be at or past the vertical toward the breast when the swimmer leaves the wall and the prescribed breaststroke form must be attained prior to the first arm stroke.

(3) Breaststroke to freestyle — The swimmer must touch as described in 101.1.4. Once a legal touch has been made, the swimmer may turn in any manner

Tuesday January 31, 2012

A:

600 Swim
300 Kick choice
300 Pull
8x100 Kick with fins 2xstroke 2:15
400 Pull DPS
4x100 kick choice no fins 2:30
400 Pull DPS
200 Easy

B:

600 Swim
400 Pull
300 Kick with fins choice
8x50 4-back swim with fins 4-free swim with fins 1:15
300 Pull
4x100 2-back swim 2-free swim 3:30
200 Easy

Monday, January 30, 2012

A:
300 Choice warm-up
20x25 @ :40 (2 drill, 2 build, 1 FAST!)
4x200 swim @ 3:30
4x200 pull @ 3:25
4x200 swim @ 3:20
4x200 pull @ 3:15
100 easy recovery
*4100
4x50 drill @ 1:10 (25 right arm/25 left arm)
4x50 drill @ 1:10 (25 fist drill/25 catch-up)
4x50 @ 1:15 cool down
*4700 Total*

B:
300 swim/200 pull/100 kick/100 drill
10x25 w/:15 sec rest (2 drill, 2 build, 1 FAST!)
3x100 swim w/:25 sec rest
3x100 pull w/:20 sec rest
3x100 swim w/:15 sec rest
3x100 pull w/:10 sec rest
3x50 drill w/:20 sec rest (25 right arm/25 left arm)
3x50 drill w/:20 sec rest (25 fist drill/25 catch-up)
100 cool down
*2600 Total*

Wednesday, January 25, 2012

A:
300 choice
300 kick Fly on back – fins on
300 IM drill

20x25 (4-3-2-1-0 breaths x 25) @ :40 in sets of 5
odds are Free, evens are Fly
200 ez pull
6x Broken 100
(1-3) :05 @50 @ 2:00
(4-6) 50 build :05, 25 sprint :05 25 sprint @ 2:00
3x100 ez kick Brst w/ board
4x...
4x50 w/ fins Fast @ 1:30 hold :30 or better
4x25 no fins choice ez
1 - Fr
2 - Fly
3 - Bk
4 – Fr

100 ez
*3800


B:
200 choice
100 kick Fly on back – fins on
200 IM drill

20x25 (6-5-4-3-2 breaths x 25) @ :40 in sets of 5
odds are Free, evens are Fly
200 ez pull
6x Broken 100
(1-3) :05 @50 @ 2:00
(4-6) 50 build :05, 25 sprint :05 25 sprint @ 2:00
3x100 ez kick Brst w/ board
4x50 w/ fins Fast @ 1:30 hold :50 or better
4x25 no fins choice ez

100 cool down
*2500

Monday, January 23, 2012

A:
10 minute 'your-choice' warm up
8x50 @ 1:10 (odds: kick/swim by 25, evens: drill/swim by 25)
4x200 pull @ 3:30
6x150 swim @ 3:00 (descend 1-3,4-6)
50 easy recovery
8x100 @ 2:00 (50 strong kick/50 swim)
200 cool down
*3700 Total*

B:
10 minute 'your-choice' warm up
8x50 w/:15 sec rest (odds: kick/swim by 25, evens: drill/swim by 25)
3x200 pull w/:30 sec rest
4x150 swim w/:30 sec rest (descend 1-4)
50 easy recovery
4x100 w/:30 rest (50 strong kick/50 swim)
100 cool down
*2600 Total*

Friday, January 20, 2012

A:
300 choice
3x100 Free w/ :15 rest
200 IM Drill
4x50 IM order @:60

20x50 @ :60
5x thru:
25 Rt/25 Lft Fly
25 K/25 Swim Fly
25 Rt/25 Lft Bk
25 K/25 Swim Bk

4x200 @ 4:30
Alt Fly/Back each 200
:10 rest at each 25

5x100 @ 1:45
25 Fly/50 Fr/25 Fly
25 Bk/50 Fr/ 25 Bk

200 cool down

*3500

B:
200 choice
200 IM drill
4x50 IM order w/ :15 rest

18x50 w/ :15 rest
25 Rt/25 Lft Fly
25 K/25 Swim Fly
25 Rt/25 Lft Bk
25 K/25 Swim Bk
25 Rt/25 Lft Fr
25 K/25 Swim Fr

5x100 Pull w/ :15 rest

200 cool down

*2200

Tuesday January 24, 2012

A:

600 Swim
4x100 Fly kick with fins 2-on back 2- w/kickboard 2:00

500 @75% 8:15
4x50 1-build 2-descend by 25 3-90% 4-Fast :50

500 @85% 7:45
4x50 1-build 2-80% 3- descend by 12.5 4-Fast :50

500 FAST 7:30
4x50 descend 1-4 :45

200 Easy

B:

600 Swim
300 Kick w/fins

4x75 Descend 1-4 :10

300 Pull
5x100 @80% 2:30
300 Pull DPS
2x100 Fast 2:15
200 Easy

Wednesday, January 18, 2012

A:
600 choice warm up with fins
10x50 @ :60 w/fins (odds: kick on board; evens: underwater kick
as far as possible)
16x25 @ :30 4x(2 drill, 1 easy swim, 1 fast swim)
20x50 (fast @ :45, easy @ 1:15) (1 fast, 1ez, 2 fast, 1 ez, 3 fast, 1 ez,
4 fast, 1 ez, 5 fast, 1 ez)
4x150 @ 2:15 (smooth pull)
8x50 (fast @ :45, easy @ 1:15) 4x(1 fast, 1 easy)
200 cool down
*3700 Total*

B:
400 choice warm up
4x50 w/:30 seconds rest (25 scull, 25 kick)
4x50 w/:20 (25 drill, 25 swim)
4x50 w/:20 (pull)
3x200 w/1:00 (pull, steady effort)
4x50 w/:30 (swim)
2x200 w/1:00 (swim, steady effort)
100 cool down
*2300 Total*

Smooth!!!

Everybody has a different stroke, but its good to be efficient and this guy is efficient

http://www.youtube.com/watch?v=s3HhNlysFDs&feature=share

Tuesday January 17, 2012

A:

600 SWIM
300 Pull
300 Kick (no fins)

10x25 descend 1-10 choice :30

(4x25 Drill :40)
4x (100 build 1:30)
(2x50 Fast :45)
1 each stroke

400 Pull DPS
6x50 IM Switch :50
2-Fly/Back
2-Back/Brst
2-Brst/Free

400 IM Swim
200 Easy

B:

400 Swim
200 Pull
200 Kick

16x25 4-free 4-choice 4-back 4-choice :45
4x100 free 80% 2:45
400 Pull DPS
8x50 Descend 1-4 5-8 1:30
200 Easy

Monday, January 16, 2012

A:
200 choice
200 pull
200 kick
10x25 @ 30 Alt head up Free/sighting every 4 strokes

800 Free @ 14:00 (1:45 pace)
2x400 Free @ 6:40 (1:40 pace)
2x200 Free @ 3:10 (1:35 pace)
8x100 Free @ 1:30 pace
:30 rest between each

*3650

B:
100 Choice
100 Pull
100 Kick

800 Free @ 17:20 (2:10 pace)
400 Free @ 8:20 (2:05 pace)
200 Free @ 4:00 (2:00 pace)
4x100 Free @ 1:55 pace
:30 rest between each

*2100

Saturday January 14, 2012

400 Swim
5 Min Vertical Kick

8x25 shoulder roll with fins :40
200 Swim no Fins
8x25 shark fin with fins :55
200 swim no fins
8x25 odds- right arm evens-left arm :30
200 Swim no fins
8x25 4-tarzan 4-CU :30
200 Swim Easy

Friday, January 13, 2012

A:
300 Choice
300 Kick with fins
300 Pull
12x25 @ :40 Sprint kick with board, no fins

20x75 @ 1:30 Done in groups of 4 as: 50 swim, :10 sec rest 25 SPRINT!

Set 1: FR
Set 2: Fly
Set 3: FR
Set 4: NF
Set 5: FR
100 EZ b/w each set

200 Cool Down

*3400

B:
300 Choice
300 Kick w/ fins
300 Pull
8x25 w/ :10 rest b/w each 25. Sprint kick w/ board, no fins

12x75 w/ :15 sec rest b/w each 75. Sets are groups of 4 as: 50 swim, :10 rest
25 SPRINT!
Set 1: FR
Set 2: NF
Set 3: FR
50 EZ b/w each set

100 EZ cool down

*2250

Thursday January 12, 2012

A:

4x200 odds-swim evens-IM drill

800 Pull 100-BC every 5 100-Fast
8x50 2xstroke odds-drill even-swim :55

200 IM 80%

5x75 1-Fly/Back/Brst 1:15
2-Back/Brst/Free
3-Brst/Free/Fly
4-Free/Fly/Back
5-Fly/Back/Brst

200 IM 90%

4x100 IM Hold 90% effect 2:10

100 Stroke from blocks

200 Easy

B:
400 SWIM
600 Kick w/fins 200fly/200back/200free

3x100 80% swim 2:20
300 Pull DPS
6x50 Descend 1-6 1:15
300 Pull BC 3-5 by 50
200 Easy

Wednesday, January 11, 2012

A:

Warm-up
400 Swim (every 4th length drill)
300 Kick (fins are optional)
6x50 @ :60 (descend 1-3, 4-6)

Main set
6x...
6x25 Fr @ :25
6x25 Fly @ :30
6x25 Br @ :35
:60 Rest

100 EZ Warm Down

*3800

B:

Warm-Up
400 Swim (every 4th length drill)
300 Kick with fins
6x50 w/ :10 sec rest (descend 1-3, 4-6)

Main Set
5x...
6x25 Fr w/ :10 sec rest
6x25 Non-Fr w/ :10 sec rest
:60 rest

100 easy

*2600

Tuesday January 10, 2012

3x200 50 free/50 shld roll/50 choice/50 shld roll :20 btwn each 200

8x50 Kick 4-free 4-choice 1:10
12x25 odds-fast/easy evens-easy/fast :30

6x50 descend 1-3 then 4-6 :55
50 EASY

4x75 fast free 1:10
50 EASY

8x25 Choice :35
8x50 choice Descend 1-4 then 5-8 1:05
12x25 UW kick with fins :30

12x25 Sprint from blocks and wall with 10 push-ups and 10 squats at each end

Open Water Races

May 26 - 27, 2012: Jim McDonnell Lake Swims
OW at Reston, VA
Sanctioned by the Potomac Valley LMSC of USMS
www.usms.org/comp/event.php?MeetID=20120526MCDONNO

June 2012: Jack King One-Mile Ocean Swim
Location: Virginia Beach, VA
Check back in the spring for final date and event details.

July 14, 2012: Chris Greene Lake Swim
Location: Charlottesville, VA
Check back in the spring for final date and event details.

I also checked into the dates for the Peluso series. Those dates are not available right now.
http://web.me.com/jpeluso1/Peluso_Open_Water/Race_Series.html

Monday, January 9, 2012

A:
500 choice warm up
4x150 @ 2:50 (kick/drill/swim by 50)
4x200 pull @ 3:00 or 3:30
2x250 @ 4:45 or 5:00 (free/back/free/back/free by 50)
4x300 @ 4:45 or 5:00 (swim, descend 1-4)
200 cool down
*3800 Total*

B:
300 choice warm up with fins
3x150 w/:30 seconds rest (kick/drill/swim by 50)
3x150 pull w/:20 seconds rest
3x150 w/:30 rest (free/non-free/free by 50)
200 cool down
*1850 Total*

Saturday January 7, 2012

400 Swim
200 IM Drill
8x50 descend choice of stroke :55
200 Pull BC 3,5,7 by 50
8x25 odds- fast evens- easy :30
200 Pull DPS
4x75 25- Fast Free 25-UW Fly kick 25- Fast free 1:25
200 Pull GOLF
16x25 4xstroke descend each 25 :35
200 Easy

February Meet Information

VMST David Gregg III Memorial Meet
NOVA of Virginia Aquatic Center
12207 Gayton Rd, Richmond, VA 23233
(804) 754-3401

February 11 and 12, 2012

Sponsored By: Virginia Masters Swim Team

Sanctioned By: LMSC for Va. for USMS, Inc. - Sanction # 122-02.

Meet Director: Nancy Miller (nancymillr@aol.com) Meet Referee: Bob Rustin

Location: NOVA of Virginia Aquatic Center. Address: 12207 Gayton Road,
Richmond, VA 23233. Telephone number: (804) 754-3401.

This is a 10-lane, 25-yard indoor pool with a fully electronic timing system.

Eligibility: The standard Masters age groups will be used. All swimmers must be registered and must include a copy of their LMSC card. Virginia registration will be available at the meet. A novice swimmer is defined as anyone who has not placed in the top three for that stroke in Masters competition.

Entries: $4.00 per individual event plus a $7.00 surcharge to help defray the costs of data entry, automatic timing, and printing. Relays will be deck-entered and deck-seeded at no cost. Deck entries will be accepted up until 30 minutes prior to meet starting time each day at a cost of $8.00 per deck entry. A swimmer may enter a maximum of 5 events per day, plus relays. NOTE: The 200-yard event entered on Saturday by the swimmer may not be repeated on
Sunday. The results of heats swum on Saturday and Sunday in each of these events will be combined, and results will be published on Sunday.

Entry Deadline: Entries must be received no later than February 3, 2012, or they will be considered deck entries.

Check out more information on this meet and print your entry form at:

http://www.vaswim.org/meets/2012/VMST_Feb_Meet_2012.pdf

Friday, January 6, 2012

A:
600 warm up (200 swim/100 kick)
6x75 @ 1:20 (kick/drill/swim by 25)
200 swim (no walls) @ 3:00
4x25 @ :35 (start @ the flags, sprint to wall)
200 swim (no walls) @ 3:00
4x25 @ :45 (underwater sprint kick, fins optional)
200 swim (no walls) @ 3:00
4x25 @ :40 (3-wide SPRINT!)
50 easy swim
6x50 @ :60 (odds: fly/back, evens: breast/free)
2 x [200 pull @ 3:00, 4x50 @ :60 (kick hard on the wall until next interval)]
50 easy recovery
300 pull (3/5/7 breathing pattern by 50)
8x25 @ :30 (3, 2, 1, 0 breaths per 25)
200 cool down
*3700 total*

B:
600 warm up (200 swim/100 kick)
4x75 w/:20 rest (kick/drill/swim by 25)
150 swim (no walls) w/:30 rest
4x25 w/:20 rest (start @ the flags, sprint to wall)
150 swim (no walls) w/:30 rest
4x25 w/:20 rest (underwater sprint kick, fins optional)
150 swim (no walls) w/:30 rest
4x50 w/:15 rest (25 free/25 non-free)
2x150 pull w/:20 rest
100 cool down
*2200 total*

Thursday January 5, 2011

1000 Swim/Drill Choice

200 IM Drill by 25 :10
100 Build

3x300 1-Pull
2-Swim w/fins
3-Swim no toys
on 4:30

8x25 12.5 UW fly kick/12.5 Easy on :35

4x200 free on 2:40
1- 50 @ 80%/50 @ 85%/50 @ 90%/50 @ 95%
2- 100 @ 80%/ 100 @ 90%
3- 50 build/100 descend/50 fast
4- descend by 50

200 Easy

Wednesday, January 4, 2012

A:
600 warm up (200 swim/100 kick x 2)
6x25 underwater kick @ :60
6x50 swim @ :60 (descend stroke count 1-6)
6x50 @ :55 (first 1/3 fast, remainder easy)
2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ :60 per 50]
400 pull w/:45 rest
2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ :60 per 50]
400 pull
200 cool down
*3500 Total*


B:
600 warm up (200 swim/100 kick x 2)
4x25 underwater kick with fins @ :60
6x50 swim w/:20 rest (descend stroke count 1-6)
6x50 w/:20 rest (first 1/3 fast, remainder easy)
2 x [4x50 w/:30 rest (one FAST, one easy, repeat)
300 pull w/:45 rest]
200 cool down
*2500 Total*

Tuesday January 3, 2012

Good Fly Workout This Morning!!

600 Swim
3x100 IM drill :15 seconds rest
4x50 Fly Kick with board and fins 1:00

(50 fly swim 1:00
4x (100 Free Build within 100 1:50
(50 Fly swim 1:00
(25 Free Sprint No Breath :40

4x50 Fly kick on back with fins 1:00
6x25 Fly swim :45
4x50 fly kick on your side with fins 1:00

600 with fins continuous
(25 fly 75 free, 50 fly 50 free, 75 fly 25 free)x 2

200 Easy