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