Keep up the good work in the pool!
A:
800 Swim
400 IM
4x25 Breast drill :35
4x50 breast 1-build 2- hold pace 3- descend 4- sprint :55
3x100 hold at 80% breast 1:45
6x50 from blocks 1:00
6x50 (2 turn) 3- free 3- IM switch :15 second rest
300 cool down
B:
500 Swim
200 kick
200 Drill
100 Build
12x25 4-free 4-back 4- breast :15
2x100 Free Swim :15
8x50 odds-drill evens-kick 2x stroke
2x100 back :20
4x100 descend free :20
200 cool-down
Thursday, June 30, 2011
Wednesday, June 29, 2011
Wednesday, June 29, 2011
A:
500 warm up
8x50 @ :60 (descend stroke count 1-4, 5-8)
8x50 @ :60 (25 Fast, 25 easy)
4 x [150 @ 2:30 (maintain lowest stroke count from earlier 50s),
100 build @ 1:45, 50 SPRINT! from a dive @ :60]
100 easy
6x150 @ 3:00 (100 swim/25 SPRINT kick/25 easy kick)
400 cool down (50 free/50 non free)
*3900 Total*
B:
500 warm up
8x50 w/:15 seconds rest (descend stroke count 1-4, 5-8)
6x50 w/:20 rest (25 Fast, 25 easy)
4 x [100 w/:15 rest (maintain lowest stroke count from earlier 50s),
100 build w/:30 rest]
300 cool down (50 free/50 non free)
*2300 Total*
500 warm up
8x50 @ :60 (descend stroke count 1-4, 5-8)
8x50 @ :60 (25 Fast, 25 easy)
4 x [150 @ 2:30 (maintain lowest stroke count from earlier 50s),
100 build @ 1:45, 50 SPRINT! from a dive @ :60]
100 easy
6x150 @ 3:00 (100 swim/25 SPRINT kick/25 easy kick)
400 cool down (50 free/50 non free)
*3900 Total*
B:
500 warm up
8x50 w/:15 seconds rest (descend stroke count 1-4, 5-8)
6x50 w/:20 rest (25 Fast, 25 easy)
4 x [100 w/:15 rest (maintain lowest stroke count from earlier 50s),
100 build w/:30 rest]
300 cool down (50 free/50 non free)
*2300 Total*
Monday, June 27, 2011
Monday, June 27, 2011
A:
15 minute Snake Warm Up
(or...3 x 400...1 swim, 1 kick/swim by 25, 1 drill/swim by 25)
10x50 w/:20 rest (1 with stick, 1 w/out stick)
5x100 swim w/ :15 rest (3/5/7/9 breathing pattern by 25)
400 kick w/fins (50 dolphin kick on back, 50 free kick)
8x25 w/fins @ :60 (kick underwater w/ NO breath!)
6x100 pull @ 1:50
5 minutes Vertical Kicking (:30 sec hands down, :30 sec hands out of water)
200 cool down
*3900 Total*
B:
15 minute Snake Warm Up
(or...3 x 300...1 swim, 1 kick/swim by 25, 1 drill/swim by 25)
8x50 w/:20 rest (1 with stick, 1 w/out stick)
4x100 swim w/ :20 rest (3/5/7/9 breathing pattern by 25)
400 kick w/fins (50 dolphin kick on back, 50 free kick)
6x25 w/fins @ :60 (kick underwater w/ NO breath!)
5 minutes Vertical Kicking (:30 sec hands down, :30 sec hands out of water)
100 cool down
*2600 Total*
A:
15 minute Snake Warm Up
(or...3 x 400...1 swim, 1 kick/swim by 25, 1 drill/swim by 25)
10x50 w/:20 rest (1 with stick, 1 w/out stick)
5x100 swim w/ :15 rest (3/5/7/9 breathing pattern by 25)
400 kick w/fins (50 dolphin kick on back, 50 free kick)
8x25 w/fins @ :60 (kick underwater w/ NO breath!)
6x100 pull @ 1:50
5 minutes Vertical Kicking (:30 sec hands down, :30 sec hands out of water)
200 cool down
*3900 Total*
B:
15 minute Snake Warm Up
(or...3 x 300...1 swim, 1 kick/swim by 25, 1 drill/swim by 25)
8x50 w/:20 rest (1 with stick, 1 w/out stick)
4x100 swim w/ :20 rest (3/5/7/9 breathing pattern by 25)
400 kick w/fins (50 dolphin kick on back, 50 free kick)
6x25 w/fins @ :60 (kick underwater w/ NO breath!)
5 minutes Vertical Kicking (:30 sec hands down, :30 sec hands out of water)
100 cool down
*2600 Total*
Tuesday, June 28, 2011
Jack King Swim Results
Congratulations to everyone for doing the race. I know this was the first open water swim for many of you and YOU DID IT! And for the veterans thank you for your advice and support!
Congrats to the following:
Karen Monk Winning her Age-Group and placing 37th overall.
James Emmons for getting 3rd in his age-group and placing 28th overall.
Pete Lillehei for getting 4th in his age-group and placing 32nd overall.
Matt Chang for getting 5th in his age-group and placing 36th overall.
Gerry Smith for getting 19th in his age-group and placing 94th overall.
Jorge Cortina for getting 3rd in his age-group and placing 22nd overall.
Michael Spitz for getting 16th in his age-group and placing 129th overall.
Glenn Young for getting 14th in his age-group and placing 121st overall.
KEEP IT UP!!!!!!
and remember if you have pictures please email Nader
Congrats to the following:
Karen Monk Winning her Age-Group and placing 37th overall.
James Emmons for getting 3rd in his age-group and placing 28th overall.
Pete Lillehei for getting 4th in his age-group and placing 32nd overall.
Matt Chang for getting 5th in his age-group and placing 36th overall.
Gerry Smith for getting 19th in his age-group and placing 94th overall.
Jorge Cortina for getting 3rd in his age-group and placing 22nd overall.
Michael Spitz for getting 16th in his age-group and placing 129th overall.
Glenn Young for getting 14th in his age-group and placing 121st overall.
KEEP IT UP!!!!!!
and remember if you have pictures please email Nader
Jack King Swim Photos
If you have pictures from the swim on sunday emailed them to nader.m.amer@gmail.com. We will post them on the blog and publish it on the Victory YMCA newsletter.
Tuesday June 26, 2011
Morning!
A:
400 Swim
300 Pull
200 Kick
100 Build
4x50 1x stroke Kick/Drill by 25 :55
6x100 odds: IM Evens: Stroke other than free 1:55
200 IM Fast Swim
4x200 Odds: Free Evens: IM 3:30
200 Free Fast Swim
400 Pull BC 3-5-3-9 by 50
200 Easy
B:
500 Swim
200 Kick
4x50 Choice :20
200 IM
4x50 Free :15
200 Free
4x50 Back :10
200 Back
200 Pull BC 3-5 by 50
200 Easy
A:
400 Swim
300 Pull
200 Kick
100 Build
4x50 1x stroke Kick/Drill by 25 :55
6x100 odds: IM Evens: Stroke other than free 1:55
200 IM Fast Swim
4x200 Odds: Free Evens: IM 3:30
200 Free Fast Swim
400 Pull BC 3-5-3-9 by 50
200 Easy
B:
500 Swim
200 Kick
4x50 Choice :20
200 IM
4x50 Free :15
200 Free
4x50 Back :10
200 Back
200 Pull BC 3-5 by 50
200 Easy
Sunday, June 26, 2011
Congrats
Congratulations to all the swimmers who swam this morning. Everyone did GREAT. The coaches were very proud and happy. I will post the results here once they are posted on their website!
Saturday, June 25, 2011
Warm-up advice for tomorrow
http://www.active.com/swimming/Articles/How_to_warm_up_right_for_an_open-water_race.htm
Check in starts at 8:30AM and ends at 9:30AM. The race begins on the beach at 24th street at 10:00AM.
Check in starts at 8:30AM and ends at 9:30AM. The race begins on the beach at 24th street at 10:00AM.
Saturday June 25, 2011
TOMORROW IS JACK SWIM!!!!!! YEA!!!
A:
500 Swim
500 Kick with Fins
500 Pull
8x100 from the blocks 3:30
500 cool-down
B:
400 Swim
300 Pull
200 Kick
100 Build
8x50 2x stroke :30
1st- kick/drill by 25
2nd- drill/swim by 25
2x200 descend within the 200 :30
200 easy
A:
500 Swim
500 Kick with Fins
500 Pull
8x100 from the blocks 3:30
500 cool-down
B:
400 Swim
300 Pull
200 Kick
100 Build
8x50 2x stroke :30
1st- kick/drill by 25
2nd- drill/swim by 25
2x200 descend within the 200 :30
200 easy
Friday, June 24, 2011
Friday June 24, 2011
Two days till Jack King
A:
800 swim
4x150 100 Swim choice 50-drill 1x stroke 2:45
3x300
1- Pull
2- IM
3- Fast Free
8x100 kick with fins choice 2:00
100 Fast Kick
200 cool-down
B:
500 swim
200 kick
200 IM drill
4x25 fly kick :20
4x50 fly drill :20
8x50 2-fly 2-back 2-fly 2-back
4x25 back kick :20
4x50 back drill :20
8x50 2-fly 2-back 2-fly 2-back
200 cool-down
A:
800 swim
4x150 100 Swim choice 50-drill 1x stroke 2:45
3x300
1- Pull
2- IM
3- Fast Free
8x100 kick with fins choice 2:00
100 Fast Kick
200 cool-down
B:
500 swim
200 kick
200 IM drill
4x25 fly kick :20
4x50 fly drill :20
8x50 2-fly 2-back 2-fly 2-back
4x25 back kick :20
4x50 back drill :20
8x50 2-fly 2-back 2-fly 2-back
200 cool-down
Thursday, June 23, 2011
Jack King Swim
Below is the race information about sunday:
http://owswimrva.files.wordpress.com/2010/02/jack-king-application-2010.pdf
We are planning on making a day of this event. So please after the race please stay and relax with us on the beach for the day. If you desire to do so, come early and support your fellow teammates. If you have any questions post a comment on the site or email one of the coaches.
http://owswimrva.files.wordpress.com/2010/02/jack-king-application-2010.pdf
We are planning on making a day of this event. So please after the race please stay and relax with us on the beach for the day. If you desire to do so, come early and support your fellow teammates. If you have any questions post a comment on the site or email one of the coaches.
Thursday June 23, 2011
3 days till Jack King!
A:
600 Swim
400 IM drill
300 Pull 3-9 by 50
200 kick
100 Build
4x75 K/D/S 1x stroke 1:40
6x75 25- UW Fly kick 50- Back Swim 1:30
Next set all swim free:
200- 3:20
150- 2:40
100- 1:30
75- 1:15
50- :55
75- 1:10
100- 1:20
150- 2:30
200- 3:10
200 cool-down
B:
400 Swim
300 Pull
200 Kick
100 build
4x100 Choice :30 Odds-Drill Evens- Swim
200 Kick choice :30
3x100 Free :30 80%
200 Kick on Back :30
2x100 cool-down
A:
600 Swim
400 IM drill
300 Pull 3-9 by 50
200 kick
100 Build
4x75 K/D/S 1x stroke 1:40
6x75 25- UW Fly kick 50- Back Swim 1:30
Next set all swim free:
200- 3:20
150- 2:40
100- 1:30
75- 1:15
50- :55
75- 1:10
100- 1:20
150- 2:30
200- 3:10
200 cool-down
B:
400 Swim
300 Pull
200 Kick
100 build
4x100 Choice :30 Odds-Drill Evens- Swim
200 Kick choice :30
3x100 Free :30 80%
200 Kick on Back :30
2x100 cool-down
Wednesday, June 22, 2011
Wednesday June 22, 2011
Four Days Till Jack King!
A:
800 Swim
600 Kick with Fins
200 IM Drill
4x200 3:30 Hold same Pace
8x25 :45 odds- fly evens- breast
4x150 2:45 50-build 50-Fast 50-drill
6x25 :35 Free Fast
300 Cool-down
B:
1000 Swim
500 Kick with Fins
600 Drill 200-Free 200-IM 200-Choice
2x200 Fast Free :20
8x50 2x stroke :30
200 cool-down
A:
800 Swim
600 Kick with Fins
200 IM Drill
4x200 3:30 Hold same Pace
8x25 :45 odds- fly evens- breast
4x150 2:45 50-build 50-Fast 50-drill
6x25 :35 Free Fast
300 Cool-down
B:
1000 Swim
500 Kick with Fins
600 Drill 200-Free 200-IM 200-Choice
2x200 Fast Free :20
8x50 2x stroke :30
200 cool-down
Tuesday, June 21, 2011
Tuesday June 21, 2011
Five Days Till Jack King Swim! Come to PRACTICE to prepare!
800 Swim
6x50 Kick free descend :30 rest
6x100 :10 rest
16x25 4x stroke :15 1+4 drill 2+3 Fast
400 Pull BC 3-5-7-3
200 IM kick
200 Cool-Down
800 Swim
6x50 Kick free descend :30 rest
6x100 :10 rest
16x25 4x stroke :15 1+4 drill 2+3 Fast
400 Pull BC 3-5-7-3
200 IM kick
200 Cool-Down
Monday, June 20, 2011
Safety for Open Water Swims
Couple of articles for your safety on Sunday!
http://openwaterswimming.eu/node/1771
http://swimming.about.com/od/openwaterswims/a/ow_swim_begin_4.htm
http://openwaterswimming.eu/node/1771
http://swimming.about.com/od/openwaterswims/a/ow_swim_begin_4.htm
Monday June 20, 2011
Jack King 1 mile Swim this weekend!
A:
600 Swim
3x150s drill 3:30
1- Fly/Back/Brst by 50s
2- Free
3- Choice
300 Pull (DPS)
4x75 1x stroke !:25
4x100 free 1:40
400 Pull BC 3-5-3-5 (DPS)
12x25 odds-fast choice evens- UW kick :40
2x100 1:25
200 easy
B:
400 Swim
4x100 drill :30
1-IM
2-free
3-Brst
4- free
500 pull DPS :30
4x75 1x stroke :30
600 Pull DPS BC 2x(3-5-3) :30
3x100 free :15
12x25 odds-fast evens-easy :15
200 easy
200 easy
A:
600 Swim
3x150s drill 3:30
1- Fly/Back/Brst by 50s
2- Free
3- Choice
300 Pull (DPS)
4x75 1x stroke !:25
4x100 free 1:40
400 Pull BC 3-5-3-5 (DPS)
12x25 odds-fast choice evens- UW kick :40
2x100 1:25
200 easy
B:
400 Swim
4x100 drill :30
1-IM
2-free
3-Brst
4- free
500 pull DPS :30
4x75 1x stroke :30
600 Pull DPS BC 2x(3-5-3) :30
3x100 free :15
12x25 odds-fast evens-easy :15
200 easy
200 easy
Saturday, June 18, 2011
Saturday June 18, 2011
A:
1000 Swim
1000 Kick with fins
1650 Swim
200 cool-down
B:
500 Swim
400 Kick with fins
300 pull
200 IM Drill
100 Build
100 IM :30
200 Free :30
300 Pull :30
400 IM drill :30
500 Swim :30
1000 Swim
1000 Kick with fins
1650 Swim
200 cool-down
B:
500 Swim
400 Kick with fins
300 pull
200 IM Drill
100 Build
100 IM :30
200 Free :30
300 Pull :30
400 IM drill :30
500 Swim :30
Friday June 18, 2011
A:
500 warm up
6x50 @ :60 (25 head-up/25 swim)
6x50 @ 1:10 (25 kick/25 swim)
4x200 swim @ 3:20 (turn at the "T"...don't push off walls)
4x150 pull @ 2:20 (3/5/7 breathing by 50)
6x100 kick w/fins @ 1:45
8x50 @ :60 (from middle of pool...Tennessee tumblers, swim to flags, dive underwater, turn underwater, kick underwater until past the flags)
200 cool down
B:
500 warm up
4x50 w/:20 sec rest (25 head-up/25 swim)
4x50 w/:20 sec rest (25 kick/25 swim)
4x100 swim w/:30 sec rest (turn at the "T"...don't push off walls)
4x100 pull w/:30 sec rest (3/5 breathing by 50)
4x100 kick w/fins w/:20 sec rest
4x50 w/ :15 sec rest (from middle of pool…Tennessee tumblers, swim to flags, dive underwater, turn underwater, kick underwater past the flags)
100 cool down
500 warm up
6x50 @ :60 (25 head-up/25 swim)
6x50 @ 1:10 (25 kick/25 swim)
4x200 swim @ 3:20 (turn at the "T"...don't push off walls)
4x150 pull @ 2:20 (3/5/7 breathing by 50)
6x100 kick w/fins @ 1:45
8x50 @ :60 (from middle of pool...Tennessee tumblers, swim to flags, dive underwater, turn underwater, kick underwater until past the flags)
200 cool down
B:
500 warm up
4x50 w/:20 sec rest (25 head-up/25 swim)
4x50 w/:20 sec rest (25 kick/25 swim)
4x100 swim w/:30 sec rest (turn at the "T"...don't push off walls)
4x100 pull w/:30 sec rest (3/5 breathing by 50)
4x100 kick w/fins w/:20 sec rest
4x50 w/ :15 sec rest (from middle of pool…Tennessee tumblers, swim to flags, dive underwater, turn underwater, kick underwater past the flags)
100 cool down
Wednesday June 15, 2011
A:
500 warm up
300 social kick
6x75 @ 1:30 (drill/swim/build by 25)
main set:
3 x [2x150 pull @ 3:00
300 swim @ 6:00 (descend 1-3)
2x50 non-free @ 1:15]
8x50 @ 1:15 (odds: tarzan/swim; evens: underwater/swim by 25)
200 cool down
B:
400 warm up
200 social kick
4x75 w/:30 seconds rest (drill/swim/build by 25)
main set:
3 x [2x100 pull w/:20 rest
200 swim w/:30 rest
1x50 non-free w/:15 rest]
4x50 w/:20 rest (tarzan/swim by 25)
100 cool down
500 warm up
300 social kick
6x75 @ 1:30 (drill/swim/build by 25)
main set:
3 x [2x150 pull @ 3:00
300 swim @ 6:00 (descend 1-3)
2x50 non-free @ 1:15]
8x50 @ 1:15 (odds: tarzan/swim; evens: underwater/swim by 25)
200 cool down
B:
400 warm up
200 social kick
4x75 w/:30 seconds rest (drill/swim/build by 25)
main set:
3 x [2x100 pull w/:20 rest
200 swim w/:30 rest
1x50 non-free w/:15 rest]
4x50 w/:20 rest (tarzan/swim by 25)
100 cool down
Monday June 13, 2011
A:
4x200 choice w/fins w/:20 sec rest
15x50 3x(2 kick @ 1:10, 2 drill @ 1:05, 1 swim @ :60)
2x200 pull @ 3:30
2x200 swim @ 3:20
2x200 pull @ 3:30
2x200 swim @ 3:20
50 easy
6x50 @ 1:15 (25 non-free, 25 free)
200 cool down
B:
3x200 choice w/fins w/:20 sec rest
10x50 2x(2 kick, 2 drill, 1 swim) w/:30 sec rest
2x150 pull w/:40 sec rest
2x150 swim w/:30 sec rest
2x150 pull w/:20 sec rest
2x150 swim w/:15 sec rest
100 cool down
4x200 choice w/fins w/:20 sec rest
15x50 3x(2 kick @ 1:10, 2 drill @ 1:05, 1 swim @ :60)
2x200 pull @ 3:30
2x200 swim @ 3:20
2x200 pull @ 3:30
2x200 swim @ 3:20
50 easy
6x50 @ 1:15 (25 non-free, 25 free)
200 cool down
B:
3x200 choice w/fins w/:20 sec rest
10x50 2x(2 kick, 2 drill, 1 swim) w/:30 sec rest
2x150 pull w/:40 sec rest
2x150 swim w/:30 sec rest
2x150 pull w/:20 sec rest
2x150 swim w/:15 sec rest
100 cool down
Thursday, June 16, 2011
Thursday June 16, 2011
A:
1000 Get it done!
400 IM drill
300 pull breath control 3-5-3-7-5-9 by 50
Vertical Kick:
2x:30 Breast/Egg-beater
2x:45 Free
2X1:00 Fly
2x:45 Breast/Egg-beater
2x:30 Free
4x150 free 2:15
100 IM 2:00
4x150
1-Fly/Back/Brst
2-Back/Brst/Free
3-Brst/Free/Fly
4-Free/Fly/Back
8x50 kick choice 1:15
200 cool down
B:
500 Swim
400 IM
6x100 w/fins :15
2-fly
2-free
2-back
4x100 free :15
100 IM :30
4x100 IM :20
200 IM
300 Pull Distance Per Stroke(DPS)
200 cool down
1000 Get it done!
400 IM drill
300 pull breath control 3-5-3-7-5-9 by 50
Vertical Kick:
2x:30 Breast/Egg-beater
2x:45 Free
2X1:00 Fly
2x:45 Breast/Egg-beater
2x:30 Free
4x150 free 2:15
100 IM 2:00
4x150
1-Fly/Back/Brst
2-Back/Brst/Free
3-Brst/Free/Fly
4-Free/Fly/Back
8x50 kick choice 1:15
200 cool down
B:
500 Swim
400 IM
6x100 w/fins :15
2-fly
2-free
2-back
4x100 free :15
100 IM :30
4x100 IM :20
200 IM
300 Pull Distance Per Stroke(DPS)
200 cool down
Tuesday, June 14, 2011
Tuesday June 14, 2011
Good Practice this morning! Jack King SIGN UP!
500 Swim
500 with Fins 100 fly kick on back/100 fly kick on side/50swim/100 free kick/100swim/50 fly kick
8x50s descend 1-4 free 4-8 stroke on :55
6x200 3:15
2-cruise
2-80%
1-90%
1-Fast
12x25 :45
odds- 12.5 fast/12.5 easy
evens- 12.5 easy/12.5 fast
4x100 free kick on 2:55
200 easy
500 Swim
500 with Fins 100 fly kick on back/100 fly kick on side/50swim/100 free kick/100swim/50 fly kick
8x50s descend 1-4 free 4-8 stroke on :55
6x200 3:15
2-cruise
2-80%
1-90%
1-Fast
12x25 :45
odds- 12.5 fast/12.5 easy
evens- 12.5 easy/12.5 fast
4x100 free kick on 2:55
200 easy
Monday, June 13, 2011
Update!
Hi, all.
I have told a few of you at practice but wanted to send out a blanket e-mail about this. Starting June 20, the midday practices will be Monday, Wednesday & Thursday (not Friday) from 12 - 1 p.m. This change was to accommodate the Summer Camp held by the YMCA.
Also, I will not be at practice on Friday, the 17th. I will post a workout on the blog or you can do the one from the 5:45 a.m. practice on the board.
Thanks to everyone for your understanding!
Courtney Kelley
I have told a few of you at practice but wanted to send out a blanket e-mail about this. Starting June 20, the midday practices will be Monday, Wednesday & Thursday (not Friday) from 12 - 1 p.m. This change was to accommodate the Summer Camp held by the YMCA.
Also, I will not be at practice on Friday, the 17th. I will post a workout on the blog or you can do the one from the 5:45 a.m. practice on the board.
Thanks to everyone for your understanding!
Courtney Kelley
Friday June 10, 2011
A:
500 warm up
4x50 @ 1:05 (25 right arm, 25 left arm)
4x50 @ :60 (25 catch up, 25 fingertip drag)
4x50 @ :60 (25 Tarzan, 25 6-3-6 drill)
4x50 @ :60 (25 fist drill, 25 underwater recovery)
4x50 @ :60 (25 drill IM order, 25 free drill)
5x300 @ 5:00 (100 free, 100 IM, 100 free)
6x100 pull @ 1:40 (3/5, 3/7, 3/9 breathing pattern by 50)
200 cool down
B:
400 warm up
4x50 w/:15 sec rest (25 right arm, 25 left arm)
4x50 w/:15 sec rest (25 catch up, 25 fingertip drag)
4x50 w/:15 sec rest (25 Tarzan, 25 6-3-6 drill)
4x50 w/:15 sec rest (25 fist drill, 25 underwater recovery)
6x100 w/:40 sec rest (75 free, 25 non-free)
100 easy
4x100 pull w/:30 rest (3/5/3/7 breathing pattern by 25)
100 cool down
500 warm up
4x50 @ 1:05 (25 right arm, 25 left arm)
4x50 @ :60 (25 catch up, 25 fingertip drag)
4x50 @ :60 (25 Tarzan, 25 6-3-6 drill)
4x50 @ :60 (25 fist drill, 25 underwater recovery)
4x50 @ :60 (25 drill IM order, 25 free drill)
5x300 @ 5:00 (100 free, 100 IM, 100 free)
6x100 pull @ 1:40 (3/5, 3/7, 3/9 breathing pattern by 50)
200 cool down
B:
400 warm up
4x50 w/:15 sec rest (25 right arm, 25 left arm)
4x50 w/:15 sec rest (25 catch up, 25 fingertip drag)
4x50 w/:15 sec rest (25 Tarzan, 25 6-3-6 drill)
4x50 w/:15 sec rest (25 fist drill, 25 underwater recovery)
6x100 w/:40 sec rest (75 free, 25 non-free)
100 easy
4x100 pull w/:30 rest (3/5/3/7 breathing pattern by 25)
100 cool down
Thursday June 9, 2011
800 warm up (150 swim/50 kick)
4x50 drill w/:20 rest (double-stop catch up)
4x50 drill w/:20 rest (6/3/6)
8 minutes kicking (:30 easy, :30 vertical kick, :30 easy, :30 Tombstone kick)
4x25 underwater kicking w/:60 rest (try to make it 25 yards, more if possible!)
200 recovery (50 free/50 non free)
4x25 SPRINT! w/:60 rest (start in middle of the pool, sprint to the wall, easy back to the middle)
200 recovery w/board (50 kick/50 sailboat drill)
4x50 w/ :20 rest (3/5 Breathing Pattern by 50)
200 cool down
4x50 drill w/:20 rest (double-stop catch up)
4x50 drill w/:20 rest (6/3/6)
8 minutes kicking (:30 easy, :30 vertical kick, :30 easy, :30 Tombstone kick)
4x25 underwater kicking w/:60 rest (try to make it 25 yards, more if possible!)
200 recovery (50 free/50 non free)
4x25 SPRINT! w/:60 rest (start in middle of the pool, sprint to the wall, easy back to the middle)
200 recovery w/board (50 kick/50 sailboat drill)
4x50 w/ :20 rest (3/5 Breathing Pattern by 50)
200 cool down
Wednesday June 8, 2011
A:
500 warm up
4x50 kick @ 1:05
4x50 drill @ :55
4x50 swim @ :45
3 x [Down & Outs: 4 x sprint 25y, climb out of pool, wait :5 sec, dive in, repeat. Followed by 100 easy recovery]
3x100 pull @ 1:35
3x100 pull @ 1:30
3x100 pull @ 1:25
3x100 pull @ 1:20
400 IM (25 kick/25 drill/25 swim/25 free)
100 cool down
B:
500 warm up
4x50 kick w/:20 sec rest
4x50 drill w/:20 sec rest
4x50 swim w/:20 sec rest
6x75 SWIM w/:30 sec rest 2x(#1: 25 fast/50ez #2: 25ez/25 fast/25ez #3: 50ez/25 fast)
3x100 pull w/:30 sec rest
6x75 PULL w/:30 sec rest 2x(#1: 25 fast/50ez #2: 25ez/25 fast/25ez #3: 50ez/25 fast)
100 cool down
500 warm up
4x50 kick @ 1:05
4x50 drill @ :55
4x50 swim @ :45
3 x [Down & Outs: 4 x sprint 25y, climb out of pool, wait :5 sec, dive in, repeat. Followed by 100 easy recovery]
3x100 pull @ 1:35
3x100 pull @ 1:30
3x100 pull @ 1:25
3x100 pull @ 1:20
400 IM (25 kick/25 drill/25 swim/25 free)
100 cool down
B:
500 warm up
4x50 kick w/:20 sec rest
4x50 drill w/:20 sec rest
4x50 swim w/:20 sec rest
6x75 SWIM w/:30 sec rest 2x(#1: 25 fast/50ez #2: 25ez/25 fast/25ez #3: 50ez/25 fast)
3x100 pull w/:30 sec rest
6x75 PULL w/:30 sec rest 2x(#1: 25 fast/50ez #2: 25ez/25 fast/25ez #3: 50ez/25 fast)
100 cool down
Tuesday June 7, 2011
- A:
- 600 – 200 Free, 200 IM drill, 200 free
- 8x50 swim 2 of each stroke @ :60
- 12x25 variables @ :45
- 400 Pull @ 6:00
- 4x100 free @ 2:00 (1. 25 fast, 2. 50 fast, 3. 75 fast, 4. 100 fast)
- 50 EZ
- 300 Pull @ 4:30
- 6x50 @ :60 (90% effort)
- 50 EZ
- 200 Pull @ 3:00
- 8x25 @ :45 (2 fast, 2 EZ)
- 100 EZ
- 3x100 with fins @ 2:00 (25 UW no breath, 75 backstroke)
- 200 EZ
- B:
- 400 – 100 free, 200 IM drill, 100 free
- 8x50 w/ :20 rest (2 each stroke)
- 12x25 variables w/ :20 rest
- 300 Pull @ 6:00
- 4x75 @ 2:00
- 100 EZ
- 200 Pull @ 4:30
- 6x50 (2 fast, 1 EZ)
- 100 EZ
- 100 Pull
- 4x25 (1 fast, 1 EZ)
- 100 EZ
- 200 cool down
200 EZ
Monday, June 6, 2011
Monday June 6, 2011
A beginning to another week of training. Pool temp is finally out of the upper 80s!
Only 22 more days till Jack King 1 Mile swim.
500 Swim
200 Kick
8x50s non-free 1:15
3x(4x100 IM on 2:00 and 300 Pull on 5:30)
4x100 kick on 2:15
200 Pull 3:45
100 easy
Only 22 more days till Jack King 1 Mile swim.
500 Swim
200 Kick
8x50s non-free 1:15
3x(4x100 IM on 2:00 and 300 Pull on 5:30)
4x100 kick on 2:15
200 Pull 3:45
100 easy
Sunday, June 5, 2011
Schedule for Practices
Monday- 5:45AM - 7:00AM Karen
12:00PM - 1:00PM Courtney
Tuesday- 5:45AM - 7:00AM Nader
Wednesday- 5:45AM - 7:00AM Karen
Thursday- 5:45AM - 7:00AM Nader
Friday- 5:45AM - 7:00AM Karen
12:00PM - 1:00PM Courtney
Tuesday- 5:45AM - 7:00AM Nader
Wednesday- 5:45AM - 7:00AM Karen
12:00PM - 1:00PM Courtney
Thursday- 5:45AM - 7:00AM Nader
Friday- 5:45AM - 7:00AM Karen
12:00PM - 1:00PM Courtney
Saturday- 7:00AM - 8:00PM Nader
Saturday June 4, 2011
Two swimmers at Saturday's practice!
400 Swim
300 IM drill
200 Kick
100 Build
500 cruise
5x100 at 80% on 1:45
500 hold 80%
10x50 descent 1-5 and 5-10 :55
200 cool-down
400 Swim
300 IM drill
200 Kick
100 Build
500 cruise
5x100 at 80% on 1:45
500 hold 80%
10x50 descent 1-5 and 5-10 :55
200 cool-down
Friday, June 3, 2011
Friday June 3, 2011
Good practice this morning. Remember we have Saturday morning practice from 7AM-8AM. Jack King Swim is this June 26th, so get signed up to swim or volunteer or cheer some of your training buddies.
600 Swim
12x25 3x(fly, back, breast, free) :40
400 Pull cruise
6x50 2-fly 2-back 2-free 1:00
400 Pull faster than first 400
4x75 Fly, back, breast 1:30
400 Pull faster than number 2
3x100 IM swim on 1:50
400 Fast
200 Swim
600 Swim
12x25 3x(fly, back, breast, free) :40
400 Pull cruise
6x50 2-fly 2-back 2-free 1:00
400 Pull faster than first 400
4x75 Fly, back, breast 1:30
400 Pull faster than number 2
3x100 IM swim on 1:50
400 Fast
200 Swim
Thursday, June 2, 2011
Thursday June 2, 2011
Good practice this morning! Below is one of the practices we did this morning.
400 Swim
400 IM drill
200 Kick
10x25 Odds- UW Fly Kick; Evens- Fly or Breast Drill :45
6x100 Stroke other than free descend 1-3/ 4-6 hold # 3 pace on 2:30
6x25 Odds- Fly Kick on Back; Evens- Free or Back Drill :45
4x100 free at 80% 1:55
4x25 One each Stroke drill :45
2x100 IM swim Fast 2:30
400 Pull (good distance per stroke)
200 cool down
400 Swim
400 IM drill
200 Kick
10x25 Odds- UW Fly Kick; Evens- Fly or Breast Drill :45
6x100 Stroke other than free descend 1-3/ 4-6 hold # 3 pace on 2:30
6x25 Odds- Fly Kick on Back; Evens- Free or Back Drill :45
4x100 free at 80% 1:55
4x25 One each Stroke drill :45
2x100 IM swim Fast 2:30
400 Pull (good distance per stroke)
200 cool down
Wednesday, June 1, 2011
Welcome Master Swimmers
We are going to try to stay in touch via the blog instead of emails since we do not have everyones.
Coaches
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