Wednesday, 16 November 2011

A:
500 warm up
4x150 @ 2:30 (50 kick/50 drill/50 swim)
14x25 @ :30 (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
4 x [200 swim moderate (record your time) @ 3:00
100 swim (faster than 1/2 of 200 time) @ 1:40
50 swim (faster than 1/2 of 100 time) @ :45
100 easy (50 kick/50 pull with board) w/:30 rest]
3x100 @ 1:45 (free/back/breast/free by 25)
200 cool down
*3700 Total*

B:
400 warm up
3x150 w/:30 seconds rest(50 kick/50 drill/50 swim)
14x25 w/:15 rest (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
2 x [100 swim moderate (record your time) w/:20 rest
50 swim (faster than 1/2 of 100 time) w/:20 rest
150 easy (50 pull/50 kick/50 pull with board) w/:30 rest]
6x75 w/:30 rest (free/non-free/free by 25)
100 cool down
*2400 Total*

Swim-A-Thon is in 4 days!

Monday, 14 November 2011

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x100 swim @ 1:40 (descend 1-3, 4-6)
4x150 pull @ 2:15
3x200 swim @ 3:20 (negative split @ the 100 wall)
2x300 pull @ 5:00 (3/5 breathing pattern by 50)
1x300 IM (Kick/Drill/Swim)
200 cool down
*3800 Total*


B:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x100 swim w/:20 seconds rest (descend 1-3, 4-6)
4x150 pull w/:30 seconds rest (distance per stroke)
3x200 swim w/:30 rest (3/5 breathing pattern by 50)
100 cool down
*2500 Total*

DON'T FORGET!! Sunday, November 20th is the Swim-A-Thon. Set your goals and get pledges from businesses, family, neighbors, etc. prior to swimming. You may choose to get pledges and money prior to swimming while others may want to get pledges per length and collect the money following the Swim-a-Thon. We will be on deck counting your laps and to cheer you on.

Friday, 11 November 2011

A:

600 warm up (100 swim/50 kick)
4 minute kick (:45 second easy kick, :30 second vertical HARD kick)
8x50 @:60 (descend stroke count 1-4, 5-8)
3 x [4x25 @ :30 (tarzan drill)
1x150 @ 2:30 swim (no walls)]
3 x [4x25 Down & Outs
1x150 pull (DPS)]
3 x [4x25 @ :30 (dolphin kick on back)
1x150 @ 2:45 (free/non-free/free)]
100 Cool down
*3350 (+ kick) total*


B:

450 warm up (100 swim/50 kick)
6x50 w/:15 rest (descend stroke count 1-6)
3 x [2x25 (tarzan drill)
1x100 swim (no walls)]
3 x [2x25 drill
1x100 pull (DPS)]
3 x [2x25 non-free
1x100 3/5 breathing pattern by 25]
100 Cool down
*2200 total*

Wednesday, 9 November 2011

A:
200 Warm Up
6x75 @ 1:40 (kick/drill/swim by 25)
2 x [3x100 pull @ 1:45
4x75 swim @ 1:20 (strong effort)
6x50 @ 1:00 (non-free/free by 25)]
300 easy pull (3/5 breathing pattern by 50)
14x25 fast @ :30, ez @ :40 (1 FAST, 1ez, 2 FAST, 1ez, 3FAST, 1ez, 4FAST, 1ez)
250 cool down
*3300 Total*


B:
200 Warm Up
4x75 w/:15 seconds rest (kick/drill/swim by 25)
2 x [3x100 pull w/:10 rest
4x75 swim w/:20 rest (strong effort)
6x50 w/:15 rest (non-free/free by 25)]
100 cool down
*2400 Total*

Monday, 7 November 2011

A:
400 swim/200 kick warm up
4x150 w/fins @ 2:30/3:00 (100 swim/50 kick)
4x150 @ 3:00 (50 free/50 non-free/50 free)
4x150 pull @ 2:45 (descend 1-4)
4x150 swim @ 3:00 (3/5/7 breathing pattern by 50)
6x100 @ 2:00 (2 fast, 2 medium, 2 easy)
*3600 Total*


B:
400 swim/200 kick warm up
4x150 w/fins w/:15 rest (100 swim/50 kick)
4x150 w/:20 rest (50 free/50 non-free/50 free)
4x150 pull w/:20 rest (3/5/3 breathing pattern by 50)
100 cool down
*2500 Total*

Friday, 4 November 2011

10 Minute Warm Up

8 rounds for time:
15 squat jumps
25 yds swim underwater
30 second vertical kick with hands out of the water ("eggbeaters")
25 yds sprint kick

3 rounds for time:
20 deep-end "muscle ups" (start from full extension underwater with knees bent ninety degrees)
75 yds pull
50 bent-over stretch cord pulls (or 30 push-ups)
75 yds pull

Cool down

Wednesday, 2 November 2011

A:
600 warm up (200 swim/100 kick x 2)
15x50 swim (5 @ :60, 5 @ :55, 5 @ :50)
50 easy
4 x [2x75 @ 1:40 (kick/drill/swim by 25)
1x100 swim build @ 2:00
2x25 SPRINT @ :40
1x150 pull @ 3:00 (3/5 breathing pattern by 25)]
3x150 w/:20 seconds rest (free/non-free/free by 50)
200 cool down
*3850 Total*

B:
600 warm up (200 swim/100 kick x 2)
12x50 swim (4 w/:20 rest, 4 w/:15, 4 4/:10 rest)
50 easy
2 x [2x75 w/:30 sec rest (kick/drill/swim by 25)
1x100 swim build w/:20 rest
1x150 pull w/:30 rest (3/5 breathing pattern by 25)]
100 cool down
*2150 Total*