RESUME TUESDAY, THURSDAY, SATURDAY PRACTICE

TUESDAY, THURSDAY, SATURDAY PRACTICES will resume next week September 11, 2012.

Hold for Tuesday, Thursday, and Saturday Practices

Tuesday, Thursday, and Saturday practices are on hold till the end of August

Tuesday July 17, 2012

A:

500 swim
300 IM Drill
200 Kick No-Fins
3x200 1-100 free, 50 fly, 50 free
2- 50 free, 50 fly, 100 free
3- 50 fly, 150 free 3:30
6x50 kick 3-fly 3-free 1:20
4x150 o-free e-back 2:35
8x25 Uw fly kick :40
6x100 2-25 free/25 fly 2-Back 2- Breast 1:45
300 Kick @80%
200 Easy

B:

500 Swim
4x100 Kick w/fins o-free e-back
300 Pull
6x50 free swim 1:30
200 kick
12x25 6-free 6-back swim :10
3x100 Kick Back :15
200 easy

Tuesday July 3, 2012

A:

500 Swim
4x100 Pull o-Free e-Back 1:45
6x75 Drill 1-3 Fly 4-6 back 1:25
4x200 Free @ 80% 2:50
4x125 1-2 back 3-4 breast 50kick/25swim/50 drill
2x250 1-80% 2-90% 3:35
3x100 IM Swim 2:35
500 Swim Fast with Fins
200 Easy

B:

500 Swim
8x50 Kick with fins :10
2x200 1-80% 2-90% :30
8x25 4-Back Drill 4- Free Drill :10
400 Swim Fast
4x50 Brst Swim :15
200 Easy

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

Wednesday May 30, 2012

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

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