Wednesday, March 14, 2012
Friday, March 16, 2012
A:
Warm Up:
500 every 3rd 50 Dr
4x50 alt Dr/Sw x50 (Dr= 25FTD, 25 Fist) @ :60
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)
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 /
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
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)
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
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
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
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
Sunday, March 11, 2012
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*
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*
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*
Monday, March 5, 2012
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.
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*
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*
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