Swim-a-Thon has been CHANGED

Hello Master's swimmers,

At the request of many of you, we have decided to bump the Swim-a-Thon back a week to Sunday, November 20 between 10:00-12:00. 

I've heard several of you are participating at the OBX Half and full marathon the weekend of the 13th. Which is awesome!!!  In order to get maximum participation we hope that pushing it back to the 20th will help.

If you are unable to attend, please don't be discouraged from participating. I have spoken with the coaches, and if you would like to dedicate a practice session to your Swim-a-Thon performance in lieu of coming on the 20th that would be acceptable.

Below is an updated handout and pledge sheet. Copies of both are available in the Aquatic's office at the Y.

If you have any questions, please feel free to shoot me an e-mail at : jordyn.wood@peninsulaymca.org or call 867-3300 ext 223.

Thanks for all your hard work & happy swimming!!

Jordyn  

Monday, 31 October 2011

A:

500 Warm Up Choice

500 Free on 7:15/8:45 (200 strong, 150 build, 150 fast)
5x100 on 1:25/1:45 (descend to 500 pace)
500 broken
-200 on 3:00/3:15
-350 on 2:15/2:30

100 EZ

5x100 on 1:25/1:45 (try to hold 500 pace)
500 broken - :10 sec rest b/w each 100 (go faster than last broken 500)

100 EZ

8x50 on :60 (finish with flip and hold 500 pace)
200 off the blocks (try to improve 100 average from the last broken 500)

100 Cool Down

*3900


B:

See Saturday's work out


Image courtesy of halloweenclipart.com

Saturday, 29 October 2011

2x400 Warm Up w/ :30 sec rest b/w each 400
1) Swim - Distance per stroke (Stroke count - 2 each 25)
2) Kick/Swim by 25

12x25 w/ :20 sec rest
(4 breaths, 3 breaths, 2 breaths, repeat)

6x100 Pull @ 1:45 (Descend 1-3, 4-6)

8x50 @ :60 (drill/swim by 25)
1) thumb to shoulder
2) long dog paddle
3) R/L arm
4) free to back - 7 strokes free with 6 strokes back

200 Cool Down

*2300

Friday, October 28, 2011

A:

200 choice
100 scull
200 freestyle drill

4x100 flutter kick @ 2:30
-25 kick on stomach, arms by side, stay flat
-25 kick on stomach, rotate side to side
-50 kick bottom arm extended, r/l by 25's

4x50 one arm free @ :60, small/fast kicking (breath on non working arm side)

12x50 @ :60 (descend 1-4, 5-8, 9-12)
-Start at SC-4 (4 fewer strokes than normal) and try to maintain during descending

Broken 1600, :15 sec rest at the 400's
-worked on target HR for each 400. Heart rate starting low and increasing for each 400 and descending time.

200 cool down

*3500

B:

200 choice
100 scull
200 freestyle drill

4x100 flutter kick w/ :15 sec rest b/w each 100
-25 kick on stomach, arms by side, stay flat
-25 kick on stomach, rotate side to side
-50 kick bottom arm extended, r/l by 25's

4x50 one arm free @ 1:30, small/fast kicking (breath on non working arm side)

12x50 w/ :15 sec rest b/w each 50(descend 1-4, 5-8, 9-12)
-Start at SC-4 (4 fewer strokes than normal) and try to maintain during descending

Broken 500, :15 sec rest at the 250
-DPS
-target HR for each 250

200 cool down

*2400

Tuesday and Thursday Workouts week of October 24, 2011

Tuesday October 25, 2011

A:
600 Swim
400 Pull DPS
8x50 Kick 4- Fly w/Fins 1:00 4- Breast w/o Fins 1:30

6x100 cruise 80% 1:30
4x25 easy :40
4x200 cruise 80% 2:45

500 easy kick
200 Cool-down

B:

300 Swim
300 Pull
300 Kick with fins
4x50 descend w/fins free swim :30
2x200 Cruise under 4:00 each :30
4x25 easy :20
4x100 cruise under 1:45 :30
4x25 easy :20
200 Pull DPS
200 Easy

Thursday October 27, 2011

A:

10x100 5-Swim Free 5-Swim Choice 2:15
8x75 Kick with fins 4-Fly on back 4- free 1:45
7x50 o-R/L Fly Drill e- R/L back drill 1:25

6x25 Fly Sprint Swim :35
6x25 free drill choice :30

8x50 1-4 descend by 50 free 1:10 4-8 Descend by 50 breast 1:30
10x50 repeat free from #4 above 1:00
100 Easy
5x50 spring kick 1:45
200 Easy

B:

300 Swim
4x100 kick 2-fly 2-back :20
4x50 free drill choice :15
300 swim with fins free
2x100 kick free no fins :30
3x50 back swim @80% :15
300 Pull DPS
4x100 2-back 2-breast :30
200 Easy

Master's Swim-A-Thon

Hello Everyone,

My name is Jordyn Wood, and I am the Associate Aquatics Director here at the Victory YMCA. I'm so pleased to be working with Courtney, Karen and Nader to put on our first (hopefully annual) Master's Swim Team, Swim-A-Thon.

The funds you all raise by participating in the swim-a-thon go to our Strong Communities campaign. As most of you are life long lovers of swimming, you know the importance of starting kids off in swim lessons at a young age. Even though our prices are low, cost is the main deterrent of people not enrolling their child(ren) in swim lessons.  Getting donations of $20 dollars can get a child one session of swim lessons.  Donations up to $120 can get a child a session of swim team participation. Any amount can help, so your assistance is appreciated.

Attached you will find materials you need to help you succeed in your Swim-A-Thon participation. The Swim-A-Thon is going to take place Sunday, November 13 from 10:00 am-12:00 pm. If you have any questions, or would like to pick up a hard copy, stop by the Aquatics office. My e-mail is: jordyn.wood@Peninsulaymca.org or my number is 757-867-3300 ext 223.

Happy Swimming!

Wednesday, 26 October 2011

A:

200 Free (75 Free, 50 Kick, 75 Free)
2x75 Fly, kick/drill/swim
2x50 Fly, kick/swim
2x25 Fly, work SDK
200 Free (75 Free, 50 Kick, 75 Free)
2x75 Back, kick/drill/swim
2x50 Back, kick/swim
2x25 Back, work SDK
200 Free (75 Free, 50 Kick, 75 Free)
2x75 Breast, kick/drill/swim
2x50 Breast, kick/swim
2x25 Breast, double pulldowns

3x100 IM on 2:15 (descend 1-3)

32x50, 8 of each stroke (1:00 rest b/w sets of 8)
- Fly and Back on :60
- Breast on 1:05
- Free on :45

200 Cool Down

*3600

B:

200 Free (75 Free, 50 Kick, 75 Free)
2x75 Fly, kick/drill/swim
2x50 Fly, kick/swim
2x25 Fly, work SDK
200 Free (75 Free, 50 Kick, 75 Free)
2x75 Back, kick/drill/swim
2x50 Back, kick/swim
2x25 Back, work SDK
200 Free (75 Free, 50 Kick, 75 Free)
2x75 Breast, kick/drill/swim
2x50 Breast, kick/swim
2x25 Breast, double pulldowns

16x50, 4 of each stroke (1:00 rest b/w sets of 4) w/ :15 sec rest b/w each 50

200 Cool Down

*2500