Wednesday, September 28, 2011

A:
500 swim warm up
400 kick/swim by 50
300 non-free/free by 50
200 Tarzan/swim by 25
100 feet-first/swim by 25
8 minute kick (:40 easy, :20 FAST, repeat)
12x50 @ :55 (2 drill, 1 25 fast/25 easy)
6x50 FAST! (timed. on send off)
500 pull (3/5 breathing pattern by 50)
8x25 FAST! (timed. on send off)
200 cool down
*3500*

B:
400 swim warm up
300 kick/swim by 50
200 non-free/free by 50
100 Tarzan/swim by 25
6 minute kick (:40 easy, :20 FAST, repeat)
9x50 w/:20 sec rest (2 drill, 1 25 fast/25 easy)
12x25 (1: ALL OUT, 1: easy)
300 pull (3/5 breathing pattern by 50)
100 cool down
*2300*

Monday, September 26, 2011

A:
400 swim warm up
300 pull
200 IM (kick/drill/swim by 25)
100 kick choice
12x100 swim (4 @ 1:30, 4 @ 1:25, 4 @ 1:20)
50 easy recovery
4x125 IM @ 2:15 (free/fly/back/breast/free by 25)
3x300 @ 5:00 (50 kick/100 swim, repeat) (descend 1-3)
200 cool down
*3850 Total*

B:
400 swim warm up
300 pull
200 swim (free/non-free by 25)
100 kick choice
100 (tarzan drill/swim by 25)
6x100 swim w/:15 seconds rest (2 easy, 2 medium, 2 strong)
3x150 w/:30 rest (25 kick/50 swim, repeat)
100 cool down
*2250 Total*

Wednesday September 29, 2011

Lightening Storm This morning!

Met in the Multi-purpose Room

EQUIPMENT NEEDED: Medicine Ball(MB), mat, Bosu ball,

10 Min Stretch

25-regular crunches
25-knees to right crunches
25-straight leg crunches
25-knees to left crunches

15 Bosu Squats
1:00 MB Chest Passes
15 Bosu Squats
1:00 MB Chest Passes

:30 Push-ups max
:10 rest
:20 Push-ups max
:10 rest
:10 Push-ups Max

1:00 MB Side Toss
1:00 MB Side Toss to the other side

15 Push-ups
10 Squats
14 Push-ups
10 Squats
13 Push-ups
10 Squats
12 Push-ups
10 Squats
11 Push-ups
10 Squats
10 Push-ups
10 Squats

ALL THE WAY TO 1 PUSH-UP AND 10 SQUATS

1:00 Banana Planks
Russian Twists with MB
1:00 Banana Planks

STRETCH AND COOL-DOWN

Tuesday September 27, 2011

A:

600 swim
400 w/fins 200-fly kick on back 200-drill

4x50 shld roll back w/fins 1:15
8x25 back :30
2x100 IM 1:30

4x50 R/L Back 1:15
4x50 Back Swim 1:00
2x100 IM 1:30

16x50 4xstroke o-drill/swim e-kick 1:15
200 IM kick for time
200 easy

B:

400 Swim
200 Kick
8x25 back with fins 4-shld roll 4-r/l :15
8x25 back swim :10
300 Pull DPS
4x25 fly kick :15
4x25 fly kick hands at side :15
300 Pull POWER STROKES
200 Easy

Saturday September 24, 2011

A:

300 Swim
200 IM kick
300 Pull

8x25 UW Fly kick :15
4x100 IM 2:15
6x75 3-Back 3-Fly, Back, Fly 1:30

4x50 2-double pull outs 2-2K/1P 1:30

8x25 Brst SWIM :40
200 EASY

B:
200 Swim
200 kick
200 Pull
8x25 Perfect tech :15
200 Pull BC 3-5 by 50
4x50 descend 1:15
200 Pull DPS
4x75 o-kick w/fins e-swim w/fins :15
200 Easy

Friday, September 23, 2011

A:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x25 @ :40 (2 drill, 1 build)
1x400 pull medium effort (get your time)
6x50 @ :55 swim (strong effort)
1x400 pull (faster than first 400)
4x75 @ 1:20 swim (strong effort)
1x400 pull (faster than second 400)
3x100 @ 1:50 swim (strong effort)
1x400 pull (FAST!)
200 cool down
*3600 Total*

Great job on the 400's today. Those of you that swam this workout in June have improved your times...CONGRATULATIONS!

B:
400 warm up as: (100 swim, 100 kick, 100 pull, 100 swim)
8x25 swim w/:20 sec rest
Main set: 3x400 broken as:
[200 pull smooth @ 5:00
100 swim build @ 3:00
50 swim Fast! @ 1:00
50 easy recovery @ 2:00]
6x75 w/:20 sec rest (kick/drill/swim by 25)
100 cool down
*2350 Total*

Great job on the 100's build and 50's FAST in the main set! Try to watch the clock during the workout and track your times.

Wednesday, September 21, 2011

A:
600 warm up
8x75 @ 1:20 (25 kick strong/50 swim easy)
6x125 (100 swim @ 1:45/25 DIVE SPRINT @ :45)
100 easy
3x300 pull @ 4:15 (descend 1-3)
8 x [12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:10 second kick against wall
12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:30-:60 seconds rest on the wall]
450 cool down (3 x 50 kick/100 swim)
*3800 Total*

B:
500 choice warm up
6x50 w/:15 seconds rest (easy 25, get out, dive in, sprint 12.5y, easy 12.5y, kick hard on wall for :10 seconds)
12x50 swim w/:15 rest (4 easy, 4 medium, 4 strong effort)
3 x [100 pull smooth w/:20 rest
4x25 swim @ :50 (descend 1-4 to SPRINT!)
50 easy w/:30 rest]
300 cool down (100 swim/50 kick)
*2500 Total*