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
Wednesday, May 30, 2012
Tuesday, May 29, 2012
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
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
Saturday, May 26, 2012
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
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
Wednesday, May 23, 2012
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
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
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
Monday, May 21, 2012
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*
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*
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
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*
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!
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*
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*
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*
Monday, May 14, 2012
Tuesday, May 8, 2012
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
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*
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*
Sunday, May 6, 2012
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!!!
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