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