Hi, all. I will be working also next week. The hours will change to 11-Noon, and we will be going back to Monday, Wednesday and Friday again.
See everyone soon!
Courtney
Wednesday, August 31, 2011
RE: Break
I will be working Wednesday, September 7 and Friday, September 9. I think we've had a little bit of time off already due to Irene and starting tomorrow the annual cleaning of the pool and Labor Day holiday. See everyone next Wednesday!
Wednesday, August 31, 2011
A:
500 warm up (200 free/200 IM drill/100 choice)
4x50 kick (choice) @ 1:10
4x150 pull (buoy only) @ 2:30
4x50 kick (free) @ :60 (alt-6 under dolphin/3 up brst)
4x150 pull @ 2:20
3x50 kick (free) @ :55
4x150 pull @ 2:10
3x50 kick (FAST!) @ :50
4x150 pull @ 2:05
2x50 kick (FAST!, RACE!) on 2:00
200 cool down
*3900 Total*
B:
600 warm up (100 free/50 non-free, repeat)
5x50 kick w/:20 sec rest (fins are optional on all kicking sets)
3x200 pull w/:30 rest
4x50 kick w/:20 rest (alt-6 under dolphin/3 up brst)
3x200 pull w/:30 rest
2x50 kick (FAST!!) on 2:00
100 cool down
*2500 Total*
500 warm up (200 free/200 IM drill/100 choice)
4x50 kick (choice) @ 1:10
4x150 pull (buoy only) @ 2:30
4x50 kick (free) @ :60 (alt-6 under dolphin/3 up brst)
4x150 pull @ 2:20
3x50 kick (free) @ :55
4x150 pull @ 2:10
3x50 kick (FAST!) @ :50
4x150 pull @ 2:05
2x50 kick (FAST!, RACE!) on 2:00
200 cool down
*3900 Total*
B:
600 warm up (100 free/50 non-free, repeat)
5x50 kick w/:20 sec rest (fins are optional on all kicking sets)
3x200 pull w/:30 rest
4x50 kick w/:20 rest (alt-6 under dolphin/3 up brst)
3x200 pull w/:30 rest
2x50 kick (FAST!!) on 2:00
100 cool down
*2500 Total*
Tuesday, August 30, 2011
500 choice warm up
5 x 100 odd #s swim/even #s kick
--------------------------------------
Main set: [A: Repeat 2X through and B: (15-20 sec rest bw each)]
2 x 200 pull @ 3:00 (build #1/ascend #2)
3 x 100 @ 1:45 (25 R arm, 25 L arm, 25 double stop catch up, 25 distance per stroke)
4 x 50 @ :60 (25 *h-6/25 sprint) *h-6 = heavy 6 drill. Light long arms with heavy white water kick.
4 x 25 @ :30 (all Sprint!)
--------------------------------------
2 x 250
#1 100 pull/50 kick/50 Sprint/50ez
#2 repeat above w/ fins
*2500 or do main set 2x for *3500
5 x 100 odd #s swim/even #s kick
--------------------------------------
Main set: [A: Repeat 2X through and B: (15-20 sec rest bw each)]
2 x 200 pull @ 3:00 (build #1/ascend #2)
3 x 100 @ 1:45 (25 R arm, 25 L arm, 25 double stop catch up, 25 distance per stroke)
4 x 50 @ :60 (25 *h-6/25 sprint) *h-6 = heavy 6 drill. Light long arms with heavy white water kick.
4 x 25 @ :30 (all Sprint!)
--------------------------------------
2 x 250
#1 100 pull/50 kick/50 Sprint/50ez
#2 repeat above w/ fins
*2500 or do main set 2x for *3500
Monday, August 29, 2011
Monday, August 29, 2011
Practice this morning is cancelled because the facility doesn't have power. If you have facebook they are updating on the victory YMCA page on there. As soon as they get power they need two hours to inspect the facility. I'm not sure if afternoon practice is cancelled yet. I hope everyone survived the hurricane with no damage. Enjoy your day
Thursday, August 25, 2011
Thursday August 25, 2011
A:
400 IM drill RIMO
300 Pull
200 Kick
100 Build to 80%
8x50 2xstroke odds- K/S evens- D/S
8x25 Race Pace :30
3x50 Drill 1-shld roll 2-swim 3-shld roll 1:10
4x50 Race Pace :45
3x50 Drill 1-skull 2-swim 3-small pulls 1:00
2x75 Race Pace 1:05
1x50 Race Pace :45
3x50 Drill 1-R/L 2-swim 3-FTD+CU 1:00
2x100 Race Pace 1:25
150 Easy
400 Pull DPS
200 Easy
B:
300 Swim
200 Kick
300 Pull
50 @ 80% :15
75 @ 80% :20
100 @ 80% :25
150 @ 80% :30
200 @ 80% :30
150 @ 85% :20
100 @ 90% :10
75 @ 95% :05
50 @ 100%
4X25 FLY KICK with fins :15
100 Free swim with fins perfect technique
4x25 breast kick :15
200 easy
400 IM drill RIMO
300 Pull
200 Kick
100 Build to 80%
8x50 2xstroke odds- K/S evens- D/S
8x25 Race Pace :30
3x50 Drill 1-shld roll 2-swim 3-shld roll 1:10
4x50 Race Pace :45
3x50 Drill 1-skull 2-swim 3-small pulls 1:00
2x75 Race Pace 1:05
1x50 Race Pace :45
3x50 Drill 1-R/L 2-swim 3-FTD+CU 1:00
2x100 Race Pace 1:25
150 Easy
400 Pull DPS
200 Easy
B:
300 Swim
200 Kick
300 Pull
50 @ 80% :15
75 @ 80% :20
100 @ 80% :25
150 @ 80% :30
200 @ 80% :30
150 @ 85% :20
100 @ 90% :10
75 @ 95% :05
50 @ 100%
4X25 FLY KICK with fins :15
100 Free swim with fins perfect technique
4x25 breast kick :15
200 easy
Wednesday, August 24, 2011
SUMMER BREAK!!!
The Victory YMCA will be closed September 1,2 for yearly maintenance. The Hampton and Newport News YMCA will be open on those days if you would like to swim there. Victory YMCA Masters Swim Team is taking a summer break from September 1st to the 11th, 2011. If you would like workouts just look on the archives section of the blog. If you have any questions leave a comment or ask at practice before then. See everyone in the morning.
Wednesday, August 24, 2011
Warm Up for BOTH Groups:
200 swim
200 pull
200 kick
200 swim
8 minute kick (:45 seconds easy, :15 seconds FAST!, repeat)
50 easy recovery swim
A:
6x125 @ 2:30 (50 easy, 25 FAST, 50 easy)
50 recovery
300 choice (kick/drill/swim by 25)
6 x [100 easy pull @ 1:45,
3x25 SPRINT @ :30,
1x25 recovery @ :45]
300 choice (kick/drill/swim by 25)
200 cool down
*3800 Total*
B:
6x125 w/:30 seconds rest (50 easy, 25 FAST, 50 easy)
50 recovery
300 choice (kick/drill/swim by 25)
4 x [100 easy pull w/:15 rest,
1x25 SPRINT w/:05 seconds rest,
1x25 SPRINT w/:30 seconds rest]
100 cool down
*2600 Total*
200 swim
200 pull
200 kick
200 swim
8 minute kick (:45 seconds easy, :15 seconds FAST!, repeat)
50 easy recovery swim
A:
6x125 @ 2:30 (50 easy, 25 FAST, 50 easy)
50 recovery
300 choice (kick/drill/swim by 25)
6 x [100 easy pull @ 1:45,
3x25 SPRINT @ :30,
1x25 recovery @ :45]
300 choice (kick/drill/swim by 25)
200 cool down
*3800 Total*
B:
6x125 w/:30 seconds rest (50 easy, 25 FAST, 50 easy)
50 recovery
300 choice (kick/drill/swim by 25)
4 x [100 easy pull w/:15 rest,
1x25 SPRINT w/:05 seconds rest,
1x25 SPRINT w/:30 seconds rest]
100 cool down
*2600 Total*
Tuesday, August 23, 2011
Tuesday August 23, 2011
It has been a tough couple of days of training, but good job in the pool.
A:
600 Swim
400 Drill (50 shld roll/50 skull/50 small pulls/50 big pulls/50 R-L/50 fist/50 catch-up/50 build)
8x100 Kick w/Fins 4:odds-fly evens-free 4:odds-fly on back evens-back 2:45
16x25 4xstroke :40
300 Pull @80% 4:50
4x50 Back :55
300 Pull descend from 80% 4:45
4x50 (25 fly kick on back/25 swim) :55
300 Swim Fast
4x50 (25 FTD+CU/25 Swim) :55
200 Easy
B:
400 Swim
200 Pull
200 Drill (50 shld/50 R-L/50 fist/50 catch-up)
8x100 odds: fly kick evens: free swim ALL WITH FINS :20
300 Pull
10x25 Fast 5-breast 5-back :15
2x100 80% free :10
200 Easy
A:
600 Swim
400 Drill (50 shld roll/50 skull/50 small pulls/50 big pulls/50 R-L/50 fist/50 catch-up/50 build)
8x100 Kick w/Fins 4:odds-fly evens-free 4:odds-fly on back evens-back 2:45
16x25 4xstroke :40
300 Pull @80% 4:50
4x50 Back :55
300 Pull descend from 80% 4:45
4x50 (25 fly kick on back/25 swim) :55
300 Swim Fast
4x50 (25 FTD+CU/25 Swim) :55
200 Easy
B:
400 Swim
200 Pull
200 Drill (50 shld/50 R-L/50 fist/50 catch-up)
8x100 odds: fly kick evens: free swim ALL WITH FINS :20
300 Pull
10x25 Fast 5-breast 5-back :15
2x100 80% free :10
200 Easy
Monday, August 22, 2011
Monday August 22, 2011
Congrats to all the athletes who competed last weekend!
GREAT PRACTICE THIS MORNING! Congrats to the King of the Mountains! King Pete-Lane 1 Interval and King Bob- Lane 2 Interval
A:
500 Swim
300 Pull
200 IM drill
King/Queen of the Mountain Set
Repeat 100s make the interval
10x100 1:25/1:45
10x100 1:20/1:40
10x100 1:15/1:35
if you miss the interval once put on fins, twice put on fins and paddles, three times then you are out
cool-down
B:
300 Swim
200 Kick
200 Pull
6x50 drill 3-Shld roll 3-shark fin :30
100 Perfect Technique :20
3x50 catch-up :15
200 perfect technique :20
6x50 3-25 fist/25 swim 3-25 3R-3L/25 Swim :20
100 Perfect Technique:20
10x25 kick with fins odds-fly evens-back :20
200 Pull BC 3-5-7-3 :30
200 Cool-down
GREAT PRACTICE THIS MORNING! Congrats to the King of the Mountains! King Pete-Lane 1 Interval and King Bob- Lane 2 Interval
A:
500 Swim
300 Pull
200 IM drill
King/Queen of the Mountain Set
Repeat 100s make the interval
10x100 1:25/1:45
10x100 1:20/1:40
10x100 1:15/1:35
if you miss the interval once put on fins, twice put on fins and paddles, three times then you are out
cool-down
B:
300 Swim
200 Kick
200 Pull
6x50 drill 3-Shld roll 3-shark fin :30
100 Perfect Technique :20
3x50 catch-up :15
200 perfect technique :20
6x50 3-25 fist/25 swim 3-25 3R-3L/25 Swim :20
100 Perfect Technique:20
10x25 kick with fins odds-fly evens-back :20
200 Pull BC 3-5-7-3 :30
200 Cool-down
Saturday, August 20, 2011
Saturday August 20, 2011
A:
500 Swim
4x100 odds- IM drill evens-breast 2:00
10x25 o-Fly e-Breast :40
300 Pull DPS
200 Free 80% 2:50
100 Back 95% 1:45
200 Free 80% 2:50
100 Breast 95% 1:50
200 Free 80% 2:50
100 Fly 95% 1:45
10x25 odd-shark fin even-underwater :40
200 Easy
B:
300 Swim
200 Pull
4x50 drill 1xstroke :30
4x25 Fly kick with fins :20
100 Back :20
4x25 Fist drill :15
100 Free 70% :15
4x25 shark fin drill :15
100 free 80% :30
4x25 NY Combo :30
100 free :20
200 Easy
500 Swim
4x100 odds- IM drill evens-breast 2:00
10x25 o-Fly e-Breast :40
300 Pull DPS
200 Free 80% 2:50
100 Back 95% 1:45
200 Free 80% 2:50
100 Breast 95% 1:50
200 Free 80% 2:50
100 Fly 95% 1:45
10x25 odd-shark fin even-underwater :40
200 Easy
B:
300 Swim
200 Pull
4x50 drill 1xstroke :30
4x25 Fly kick with fins :20
100 Back :20
4x25 Fist drill :15
100 Free 70% :15
4x25 shark fin drill :15
100 free 80% :30
4x25 NY Combo :30
100 free :20
200 Easy
Friday, August 19, 2011
Friday, August 19, 2011
A:
500 Warm Up
6x50 @ :60 (25 catch up/25 swim)
6x50 @ 1:10 (25 kick/25 swim)
6x100 Kick. Broken at the 50, hop out & do 15 squats (elbows to knees).
Take :20 sec rest after each 100.
4x150 Pull. Broken at the 75, hop out & do 25 bent over stretch cord pulls.
Take :20 sec rest after each 150
4x200 swim @ 3:20 (Turn at the "T")
6x50 @ :60 Middle of the pool...Tennessee Tumblers
200 cool down
*3600
B:
500 Warm Up
4X50 w/ :15 sec rest. (25 stick/catch up, 25 swim)
4x50 w/ :15 sec rest. (25 kick/25 swim)
4x100 Pull w/ :20 sec rest. (3/5 Breathing Pattern by 50)
4x100 Kick w/ fins. :20 sec rest
4x100 Swim w/ :20 sec rest. (Turn at the "T")
4x50 w/ :15 sec rest. (Tennessee Tumblers)
100 cool down
*2400
500 Warm Up
6x50 @ :60 (25 catch up/25 swim)
6x50 @ 1:10 (25 kick/25 swim)
6x100 Kick. Broken at the 50, hop out & do 15 squats (elbows to knees).
Take :20 sec rest after each 100.
4x150 Pull. Broken at the 75, hop out & do 25 bent over stretch cord pulls.
Take :20 sec rest after each 150
4x200 swim @ 3:20 (Turn at the "T")
6x50 @ :60 Middle of the pool...Tennessee Tumblers
200 cool down
*3600
B:
500 Warm Up
4X50 w/ :15 sec rest. (25 stick/catch up, 25 swim)
4x50 w/ :15 sec rest. (25 kick/25 swim)
4x100 Pull w/ :20 sec rest. (3/5 Breathing Pattern by 50)
4x100 Kick w/ fins. :20 sec rest
4x100 Swim w/ :20 sec rest. (Turn at the "T")
4x50 w/ :15 sec rest. (Tennessee Tumblers)
100 cool down
*2400
Thursday, August 18, 2011
Thursday August 18, 2011
A:
600 Swim
300 Kick
300 Pull
400 Drill
-50 shoulder roll
-50 skull
-50 small pulls
-50 big pulls
-50 R/L arm
-50 fist
-50 catch-up
-50 build
4x75 Kick/Drill/Swim 1:25 odds-free evens-fly
10x25 odds-Fast/Easy evens- Easy/Fast :40
2x200 Race Pace 1- broken @ 100 w/:10 rest
2- broken @ 50 w/:10 rest
400 Pull DPS cruise
10x25 odds-drill evens-fast :40 switch strokes every two
200 cool-down
B:
300 Swim
200 Kick
200 Pull
3x100 kick with fins 1-fly 2-back 3-fly
200 Pull :30
100 Moderate :20
100 Drill :20
50 Moderate :15
50 Skull :20
25 Fast :15
25 Easy
300 Pull DPS :20
200 Drill free or back :20
200 easy
600 Swim
300 Kick
300 Pull
400 Drill
-50 shoulder roll
-50 skull
-50 small pulls
-50 big pulls
-50 R/L arm
-50 fist
-50 catch-up
-50 build
4x75 Kick/Drill/Swim 1:25 odds-free evens-fly
10x25 odds-Fast/Easy evens- Easy/Fast :40
2x200 Race Pace 1- broken @ 100 w/:10 rest
2- broken @ 50 w/:10 rest
400 Pull DPS cruise
10x25 odds-drill evens-fast :40 switch strokes every two
200 cool-down
B:
300 Swim
200 Kick
200 Pull
3x100 kick with fins 1-fly 2-back 3-fly
200 Pull :30
100 Moderate :20
100 Drill :20
50 Moderate :15
50 Skull :20
25 Fast :15
25 Easy
300 Pull DPS :20
200 Drill free or back :20
200 easy
Wednesday, August 17, 2011
A:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x50 @ 1:05 (catch up/swim by 25)
10x25 @ :40 (2x: descend stroke count #1-4, FAST #5)
2 x [200 pull @ 2:50,
150 swim @ 2:15 (3/5/7 breathing pattern by 50),
100 build @ 1:30, 50 FAST @ 1:15]
6x50 @ 1:05 (fist drill/swim by 25)
10x25 @ :40 (2x: descend stroke count #1-4, FAST #5)
1 x [200 pull @ 3:45
150 swim @ 3:00 (3/5/7 breathing pattern by 50)
100 build @ 2:00
50 FAST @ :30 :) ]
200 cool down
*3700 Total*
B:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x50 w/:15 seconds rest (catch up/swim by 25)
10x25 w/:15 seconds rest (2x: descend stroke count #1-4, FAST #5)
3 x [200 pull w/:30 rest
4x25 w/:15 rest (descend stroke count 1-4)
2x25 FAST! w/:20 rest]
6x50 w/:20 rest (fist drill/swim by 25)
100 cool down
*2500 Total*
900 warm up (3x: 200 swim/50 kick/50 drill)
6x50 @ 1:05 (catch up/swim by 25)
10x25 @ :40 (2x: descend stroke count #1-4, FAST #5)
2 x [200 pull @ 2:50,
150 swim @ 2:15 (3/5/7 breathing pattern by 50),
100 build @ 1:30, 50 FAST @ 1:15]
6x50 @ 1:05 (fist drill/swim by 25)
10x25 @ :40 (2x: descend stroke count #1-4, FAST #5)
1 x [200 pull @ 3:45
150 swim @ 3:00 (3/5/7 breathing pattern by 50)
100 build @ 2:00
50 FAST @ :30 :) ]
200 cool down
*3700 Total*
B:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x50 w/:15 seconds rest (catch up/swim by 25)
10x25 w/:15 seconds rest (2x: descend stroke count #1-4, FAST #5)
3 x [200 pull w/:30 rest
4x25 w/:15 rest (descend stroke count 1-4)
2x25 FAST! w/:20 rest]
6x50 w/:20 rest (fist drill/swim by 25)
100 cool down
*2500 Total*
Tuesday, August 16, 2011
Tuesday August 16, 2011
A:
500 Swim
400 IM kick
100 build
4x75 fly kick with fins 1:20
300 Pull Descend stroke count
4x75 free kick with fins 1:20
3x100 Race Pace 2:00
4x75 IM Drill 2:00
300 IM Swim
4x100 Odds-free 1:45 Evens- IM 2:00
400 Pull Same as above
200 cool-down
B:
300 Swim
200 Kick
200 Pull
6x25 fly kick with fins :15
6x50 free descend :15
6x25 free kick with fins :15
6x50 back descend :15
300 Pull DPS and descend intensity
200 cool-down
500 Swim
400 IM kick
100 build
4x75 fly kick with fins 1:20
300 Pull Descend stroke count
4x75 free kick with fins 1:20
3x100 Race Pace 2:00
4x75 IM Drill 2:00
300 IM Swim
4x100 Odds-free 1:45 Evens- IM 2:00
400 Pull Same as above
200 cool-down
B:
300 Swim
200 Kick
200 Pull
6x25 fly kick with fins :15
6x50 free descend :15
6x25 free kick with fins :15
6x50 back descend :15
300 Pull DPS and descend intensity
200 cool-down
Monday, August 15, 2011
Swimming Terms!
We aren't lying these are real words we use
http://www.mvm.org/workouts-glossary.php
http://www.mvm.org/workouts-glossary.php
Monday, August 15, 2011
A:
500 choice warm up
8x75 @ 1:20 (kick/drill/swim by 25)
4x50 pull @ :60 (descend 1-4)
4x75 swim @ 1:20/1:30 (descend 1-4)
4x100 pull @ 1:45/2:00 (descend 1-4)
4x125 swim @ 2:05/2:30 (descend 1-4)
4x150 pull @ 2:30/3:00 (all strong)
100 easy
6x50 @ :60 (25 tarzan/scull drill,25 swim)
200 cool down
*3700 Total*
B:
400 choice warm up
6x75 w/:15 rest (kick/drill/swim by 25)
4x50 pull w/:15 rest (descend 1-4)
4x75 swim w/:15 rest (descend 1-4)
4x100 pull w/:20 rest (descend 1-4)
4x125 swim w/:20-:30 rest (all strong)
100 cool down
*2300 Total*
500 choice warm up
8x75 @ 1:20 (kick/drill/swim by 25)
4x50 pull @ :60 (descend 1-4)
4x75 swim @ 1:20/1:30 (descend 1-4)
4x100 pull @ 1:45/2:00 (descend 1-4)
4x125 swim @ 2:05/2:30 (descend 1-4)
4x150 pull @ 2:30/3:00 (all strong)
100 easy
6x50 @ :60 (25 tarzan/scull drill,25 swim)
200 cool down
*3700 Total*
B:
400 choice warm up
6x75 w/:15 rest (kick/drill/swim by 25)
4x50 pull w/:15 rest (descend 1-4)
4x75 swim w/:15 rest (descend 1-4)
4x100 pull w/:20 rest (descend 1-4)
4x125 swim w/:20-:30 rest (all strong)
100 cool down
*2300 Total*
Saturday, August 13, 2011
Saturday August 13,2011
A:
6x150 75-swim 50-kick 25-skull 2:45
400 Pull Descend
6x2-turn 50 :50
4x50 wall-pushers 1:00
8x25 sprint :10 rest
4x100 Drill choice 1:30
4x50 1xstroke :55
4x100 IM drill 1:45
200 cool-down
B:
100 free
100 back
100 breast
200 Kick choice :40
200 free :30
300 Kick free :40
300 swim :30
400 Kick choice :30
200 back :30
200 Cool-down
6x150 75-swim 50-kick 25-skull 2:45
400 Pull Descend
6x2-turn 50 :50
4x50 wall-pushers 1:00
8x25 sprint :10 rest
4x100 Drill choice 1:30
4x50 1xstroke :55
4x100 IM drill 1:45
200 cool-down
B:
100 free
100 back
100 breast
200 Kick choice :40
200 free :30
300 Kick free :40
300 swim :30
400 Kick choice :30
200 back :30
200 Cool-down
Friday, August 12, 2011
OPEN WATER SWIM
Ocean Distance Swim
5k Swim [9:00am] or 1Mile Swim [9:30am]
Sunday, August 21, 2011
http://www.vaswim.org/meets/2011/VA_Beach_Lifeguard_OceanSwim_Aug21.pdf
The 5K Course will start at 17th St. on the beach and proceed out 30 meters requiring a left shoulder turn around the initial buoy. Swimmers will then proceed north. There will be a mandatory water stop at 37th St. marked by buoys. The finish will be at 57th St. marked by buoys and on shore flags. Swimmers must complete a left shoulder turn around the final buoy and then make their way into the shore. The finish line will be on the beach. Participants must reach the water stop within one hour of the start of the race or they will not be allowed to continue. Check-in begins at 7:30A.M. and ends at 8:30A.M.
5k Swim [9:00am] or 1Mile Swim [9:30am]
Sunday, August 21, 2011
http://www.vaswim.org/meets/2011/VA_Beach_Lifeguard_OceanSwim_Aug21.pdf
The 5K Course will start at 17th St. on the beach and proceed out 30 meters requiring a left shoulder turn around the initial buoy. Swimmers will then proceed north. There will be a mandatory water stop at 37th St. marked by buoys. The finish will be at 57th St. marked by buoys and on shore flags. Swimmers must complete a left shoulder turn around the final buoy and then make their way into the shore. The finish line will be on the beach. Participants must reach the water stop within one hour of the start of the race or they will not be allowed to continue. Check-in begins at 7:30A.M. and ends at 8:30A.M.
Friday, August 12, 2011
A:
4x200 warm up (#1 @ 3:45, #2-4 @ 3:20)
8x100 (odds: free @ 1:40, evens: IM @ 2:00)
16x50 (#1-4: breathing every 7, #5-8: descend stroke count, repeat)
75 easy
------------------------------
For time:
50 squats + 200 yds kick
50 push-ups + 200 yds pull
25 burpees + 200 yds swim
------------------------------
325 easy cool down
*3400 Total*
B:
500 warm up
5x100 w/:20 rest (odds: free, evens: non-free/free)
10x50 w/:15 rest (odds: breathing every 5, evens: LONG strokes)
100 easy
------------------------------
For time:
25 squats + 150 yds kick
25 push-ups + 150 yds pull
25 burpees + 100 yds swim
------------------------------
200 easy cool down
*2200 Total*
4x200 warm up (#1 @ 3:45, #2-4 @ 3:20)
8x100 (odds: free @ 1:40, evens: IM @ 2:00)
16x50 (#1-4: breathing every 7, #5-8: descend stroke count, repeat)
75 easy
------------------------------
For time:
50 squats + 200 yds kick
50 push-ups + 200 yds pull
25 burpees + 200 yds swim
------------------------------
325 easy cool down
*3400 Total*
B:
500 warm up
5x100 w/:20 rest (odds: free, evens: non-free/free)
10x50 w/:15 rest (odds: breathing every 5, evens: LONG strokes)
100 easy
------------------------------
For time:
25 squats + 150 yds kick
25 push-ups + 150 yds pull
25 burpees + 100 yds swim
------------------------------
200 easy cool down
*2200 Total*
Thursday, August 11, 2011
Thursday August 11, 2011
A:
800 300 free/200 IM Drill/300 choice other than free
400 Drill 50 shld roll/50 R Arm-L Arm/50 shark fin/50 3 pull-3 sec kick/50 small pull/50 big pull/50 close fist/50 catch-up
10x25 1-5 Odds- Fast/Easy Evens- Easy Fast 6-10 descend by 25 :30
6x100 Hold Race Pace 1:30
4x50 Back 1-kick 2-drill 3,4-swim
3x200 Race Pace 2:50
2x100 Back 1-k/d/d/s 2-swim 2:00
4x25 UW kick fly :45
4x50 choice kick 1:10
4x100 1xstroke 3:15
200 Easy
B:
300 Swim
200 Kick
4x25 Shld roll :30
4x25 close fist :30
6x100 odds- free evens- choice :20
4x25 shark fin :30
4x25 catch up :20
2x200 free 80% :25
300 Pull
200 cool-down
800 300 free/200 IM Drill/300 choice other than free
400 Drill 50 shld roll/50 R Arm-L Arm/50 shark fin/50 3 pull-3 sec kick/50 small pull/50 big pull/50 close fist/50 catch-up
10x25 1-5 Odds- Fast/Easy Evens- Easy Fast 6-10 descend by 25 :30
6x100 Hold Race Pace 1:30
4x50 Back 1-kick 2-drill 3,4-swim
3x200 Race Pace 2:50
2x100 Back 1-k/d/d/s 2-swim 2:00
4x25 UW kick fly :45
4x50 choice kick 1:10
4x100 1xstroke 3:15
200 Easy
B:
300 Swim
200 Kick
4x25 Shld roll :30
4x25 close fist :30
6x100 odds- free evens- choice :20
4x25 shark fin :30
4x25 catch up :20
2x200 free 80% :25
300 Pull
200 cool-down
Wednesday, August 10, 2011
Wednesday, August 10, 2011
A:
400 swim choice
300 pull easy
200 kick choice
100 drill
8x50 @ 1:10 (25 fast, 25 easy, kick on wall until 1:10)
14x50 (fast @ :50, ez @ 1:10) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
4x100 @ 2:00 (pull, breathing 3/5 by 25)
9x75 (fast @ 1:15, ez @ 2:00) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez)
4x100 @ 2:00 (pull, breathing 3/5 by 25)
200 cool down
*3800 Total*
B:
200 swim choice
200 pull easy
200 kick choice
200 freestyle drill
6x50 (swim 50, kick on wall for :15 seconds, rest :15 seconds, repeat)
12x50 w/:20 rest (2 swim, 2 pull, repeat)
6x75 w/:30 rest (25 easy swim, 25 drill, 25 FAST)
200 cool down
*2300 Total*
Way to push yourselves today!
400 swim choice
300 pull easy
200 kick choice
100 drill
8x50 @ 1:10 (25 fast, 25 easy, kick on wall until 1:10)
14x50 (fast @ :50, ez @ 1:10) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
4x100 @ 2:00 (pull, breathing 3/5 by 25)
9x75 (fast @ 1:15, ez @ 2:00) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez)
4x100 @ 2:00 (pull, breathing 3/5 by 25)
200 cool down
*3800 Total*
B:
200 swim choice
200 pull easy
200 kick choice
200 freestyle drill
6x50 (swim 50, kick on wall for :15 seconds, rest :15 seconds, repeat)
12x50 w/:20 rest (2 swim, 2 pull, repeat)
6x75 w/:30 rest (25 easy swim, 25 drill, 25 FAST)
200 cool down
*2300 Total*
Way to push yourselves today!
Tuesday, August 9, 2011
Tuesday August 9, 2011
A:
400 Swim
300 Kick
200 Pull
100 Build
100 IM 1:45
50 Fly :50
100 IM 1:40
50 Back :50
100 IM 1:40
50 Breast :55
100 IM 1:35
50 Free :45
100 Cruise
400 Kick w/Fins 100 fly/100 back/100 fly/100 free
2x75 50 fly/25 back 1:20
2x75 50 back/25 breast 1:25
2x75 50 breast/ 25 free 1:30
4X75 DESCEND Free 1:15
200 IM Kick
200 IM drill
200 Cool-down
B:
200 Swim
300 Kick w/fins
100 drill
200 Pull Free :10
100 Free 80% :20
200 Pull Free :10
100 Free 90% :25
200 Pull Free :10
100 Free All Out :30
100 Cruise
2x50 Fly Drill :20
4x25 Fly Swim :15
2x50 Back Drill :20
4x25 Back Swim :15
2x50 Breast Drill :20
4x25 Breast Swim :15
2x50 Free Drill :20
4x25 Free Swim :15
200 Cool-down
400 Swim
300 Kick
200 Pull
100 Build
100 IM 1:45
50 Fly :50
100 IM 1:40
50 Back :50
100 IM 1:40
50 Breast :55
100 IM 1:35
50 Free :45
100 Cruise
400 Kick w/Fins 100 fly/100 back/100 fly/100 free
2x75 50 fly/25 back 1:20
2x75 50 back/25 breast 1:25
2x75 50 breast/ 25 free 1:30
4X75 DESCEND Free 1:15
200 IM Kick
200 IM drill
200 Cool-down
B:
200 Swim
300 Kick w/fins
100 drill
200 Pull Free :10
100 Free 80% :20
200 Pull Free :10
100 Free 90% :25
200 Pull Free :10
100 Free All Out :30
100 Cruise
2x50 Fly Drill :20
4x25 Fly Swim :15
2x50 Back Drill :20
4x25 Back Swim :15
2x50 Breast Drill :20
4x25 Breast Swim :15
2x50 Free Drill :20
4x25 Free Swim :15
200 Cool-down
Monday, August 8, 2011
Monday, August 8, 2011
A:
10 minute choice warm up
8x50 @ 1:10 (25 kick/25 swim)
5x200 pull @ 3:00 (descend 1-3, 4-5)
4x50 swim @ :60 (25 FAST!/25 easy)
100 easy recovery
4x150 swim @ 2:15 (descend 1-4)
4x50 swim @ :60 (25 FAST!/25 easy)
6x100 swim @ 1:30 (descend 1-3, 4-6)
200 cool down
*3800 Total*
B:
10 minute choice warm up
6x50 w/:30 seconds rest (25 kick/25 swim)
4x100 pull w/:20 rest (descend 1-4)
4x50 swim w/:15 rest (25 FAST!/25 easy)
50 easy recovery
4x100 pull w/:20 rest (descend 1-4)
4x50 swim w/:15 rest (25 FAST!/25 easy)
50 easy recovery
6x50 pull w/:15 rest (descend 1-3, 4-6)
100 cool down
*2300 Total*
10 minute choice warm up
8x50 @ 1:10 (25 kick/25 swim)
5x200 pull @ 3:00 (descend 1-3, 4-5)
4x50 swim @ :60 (25 FAST!/25 easy)
100 easy recovery
4x150 swim @ 2:15 (descend 1-4)
4x50 swim @ :60 (25 FAST!/25 easy)
6x100 swim @ 1:30 (descend 1-3, 4-6)
200 cool down
*3800 Total*
B:
10 minute choice warm up
6x50 w/:30 seconds rest (25 kick/25 swim)
4x100 pull w/:20 rest (descend 1-4)
4x50 swim w/:15 rest (25 FAST!/25 easy)
50 easy recovery
4x100 pull w/:20 rest (descend 1-4)
4x50 swim w/:15 rest (25 FAST!/25 easy)
50 easy recovery
6x50 pull w/:15 rest (descend 1-3, 4-6)
100 cool down
*2300 Total*
Friday, August 5, 2011
1000 warm up – 200 swim, 200 pull, 200 kick, 200 IM, 200 drill
8 rounds for time:
15 squat jumps
25 meters swim underwater from dive
30-second vertical kick with hands out of water (“eggbeaters”)
25 meters sprint kick
400 Cool down
3 rounds for time:
20 deep-end “muscle-ups” (start from full extension underwater with knees bent ninety degrees)
50 meters pull
50 bent-over stretch cord pulls (or 30 push-ups)
50 meters pull
Cool Down
Great job today!!
8 rounds for time:
15 squat jumps
25 meters swim underwater from dive
30-second vertical kick with hands out of water (“eggbeaters”)
25 meters sprint kick
400 Cool down
3 rounds for time:
20 deep-end “muscle-ups” (start from full extension underwater with knees bent ninety degrees)
50 meters pull
50 bent-over stretch cord pulls (or 30 push-ups)
50 meters pull
Cool Down
Great job today!!
Saturday, August 6, 2011
Saturday August 6. 2011
A:
400 Swim
300 Pull
200 Kick
300 w/paddles and fins 75% @ 4:30
100 IM drill 2:00
300 w/paddles 85% @ 4:15
100 Breast kick 2:40
300 Swim 90% 4:00
100 Closed Fist drill 2:10
12X25 Fast/Easy :35 choice
200 Cool-down
B:
200 Swim
200 Pull
200 Kick
3x50 free :30
100 Pull cruise :15
50 pull fast :10
3x50 back :30
100 pull fast :15
50 pull cruise :10
200 cool-down
400 Swim
300 Pull
200 Kick
300 w/paddles and fins 75% @ 4:30
100 IM drill 2:00
300 w/paddles 85% @ 4:15
100 Breast kick 2:40
300 Swim 90% 4:00
100 Closed Fist drill 2:10
12X25 Fast/Easy :35 choice
200 Cool-down
B:
200 Swim
200 Pull
200 Kick
3x50 free :30
100 Pull cruise :15
50 pull fast :10
3x50 back :30
100 pull fast :15
50 pull cruise :10
200 cool-down
Thursday, August 4, 2011
Victory Y Family Fun Night (Friday, August 5 · 5:30pm - 8:00pm)
Join us for an evening of fun for your whole family, as we celebrate the Grand Opening of the 4000 square foot renovation of the Victory Family YMCA! Bring your lawn chairs and relax as the family enjoys a night of fun, food and entertainment. This event is open to the public, so invite your friends and neighbors!
Hot Dogs, Snow-Cones and Popcorn
Giant Obstacle Course
Live Music By Phil Poteat
Face Painting
Games and Crafts
Free ZUMBA Class
Membership Give-Aways
Master Swim Team will have a table! Come Say Hi!
If you haven't seen the newsletter here is a link
http://archive.constantcontact.com/fs010/1102120765678/archive/1106466305939.html
Hot Dogs, Snow-Cones and Popcorn
Giant Obstacle Course
Live Music By Phil Poteat
Face Painting
Games and Crafts
Free ZUMBA Class
Membership Give-Aways
Master Swim Team will have a table! Come Say Hi!
If you haven't seen the newsletter here is a link
http://archive.constantcontact.com/fs010/1102120765678/archive/1106466305939.html
Thursday August 4, 2011
I like everyone stepping up to the challenges given in practice!
A:
600 Swim
200 Kick
200 IM Drill
4x100 1xstroke kick/drill/drill/swim 1:55
4x50 choice swim :55
6x25 skull :30
2x150 IM no free 2:35
4x50 25-UW fly kick 25- fly swim 1:00
5x100 Reverse IM Order 2:00
200 85% free
200 cool-down
B:
400 Swim
4x100 Kick 1xstroke :30
200 IM drill
8x50 descend :20
16x25 4xstroke :15
1- kick
2- drill
3- 80% swim
4- fast
300 Pull
3x100
1- breast
2- free
3- back
200 cool-down
A:
600 Swim
200 Kick
200 IM Drill
4x100 1xstroke kick/drill/drill/swim 1:55
4x50 choice swim :55
6x25 skull :30
2x150 IM no free 2:35
4x50 25-UW fly kick 25- fly swim 1:00
5x100 Reverse IM Order 2:00
200 85% free
200 cool-down
B:
400 Swim
4x100 Kick 1xstroke :30
200 IM drill
8x50 descend :20
16x25 4xstroke :15
1- kick
2- drill
3- 80% swim
4- fast
300 Pull
3x100
1- breast
2- free
3- back
200 cool-down
Wednesday, August 3, 2011
CrossFit Jorunal Articles-Swimming CrossFit Style
http://library.crossfit.com/free/pdf/36_05_Swimming_CFStyle.pdf
Wednesday, August 3, 2011
A:
400 warm up
4x100 swim @ 1:35
300 pull
3x100 pull @ 1:30
200 IM
2x100 IM @ 2:05
100 swim
4x25 strong swim @ :20
3 x [100 build @ 1:35, 50 FAST!! @ :50]
300 pull (3/5 breathing pattern by 50)
3 x [50 kick FAST @ 1:00, 100 strong swim @ 1:25]
300 pull (3/5 breathing pattern by 50)
200 cool down
*3700 Total*
C:
300 warm up
3x100 swim w/:20 rest
200 pull
2x100 pull w/:20 rest
100 free
4x25 strong swim w/:15 rest
6 x [50 build w/:10 rest, 50 FAST!! w/:30 rest]
300 pull (3/5 breathing pattern by 50)
200 cool down
*2300 Total*
400 warm up
4x100 swim @ 1:35
300 pull
3x100 pull @ 1:30
200 IM
2x100 IM @ 2:05
100 swim
4x25 strong swim @ :20
3 x [100 build @ 1:35, 50 FAST!! @ :50]
300 pull (3/5 breathing pattern by 50)
3 x [50 kick FAST @ 1:00, 100 strong swim @ 1:25]
300 pull (3/5 breathing pattern by 50)
200 cool down
*3700 Total*
C:
300 warm up
3x100 swim w/:20 rest
200 pull
2x100 pull w/:20 rest
100 free
4x25 strong swim w/:15 rest
6 x [50 build w/:10 rest, 50 FAST!! w/:30 rest]
300 pull (3/5 breathing pattern by 50)
200 cool down
*2300 Total*
Monday, August 1, 2011
Monday, August 1, 2011
A:
500 choice warm up
8x50 @ :55 (descend stroke count 1-4, 5-8)
4x300 pull @ 4:45 (descend 1-4)
4x150 @ 2:30 (50 free/50 non-free/50 free)
2 x [50 @ 1:00
100 @ 2:00
150 @ 3:00
200 @ 4:00
(negative split EVERY segment of the set...1st half easy, 2nd half FAST!)]
400 choice cool down
*3800 Total*
B:
400 choice warm up
8x50 w/:20 seconds rest (descend stroke count 1-4, 5-8)
4x150 pull w/:30 rest (descend 1-4)
100 easy
6x100 w/:20 rest (negative split...1st 50 easy, 2nd 50 FAST!)
300 choice cool down
*2400 Total*
500 choice warm up
8x50 @ :55 (descend stroke count 1-4, 5-8)
4x300 pull @ 4:45 (descend 1-4)
4x150 @ 2:30 (50 free/50 non-free/50 free)
2 x [50 @ 1:00
100 @ 2:00
150 @ 3:00
200 @ 4:00
(negative split EVERY segment of the set...1st half easy, 2nd half FAST!)]
400 choice cool down
*3800 Total*
B:
400 choice warm up
8x50 w/:20 seconds rest (descend stroke count 1-4, 5-8)
4x150 pull w/:30 rest (descend 1-4)
100 easy
6x100 w/:20 rest (negative split...1st 50 easy, 2nd 50 FAST!)
300 choice cool down
*2400 Total*
Saturday, July 30, 2011
600 warm up (150 swim/50 kick)
4x50 drill w/:20 rest (double-stop catch up)
4x50 drill w/:20 rest (3/6/3)
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)
200 cool down
*2300 Total*
4x50 drill w/:20 rest (double-stop catch up)
4x50 drill w/:20 rest (3/6/3)
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)
200 cool down
*2300 Total*
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