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!
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