Workout 11/18/17

w/u - 200 no walls/200 kicking w/ board & dive-downs/200 cross-ankle freestyle

PS: 12 x 50 freestyle @ 1:00
Odds - open turn with 6 underwater dolphin kicks
Evens - flip with 3 underwater dolphin kicks

MS: 2 rounds of the following
- 20 x 25 kick w/ fins @ :25 OR :30
- 1 x 200 freestyle w/ reverse paddle @ 3:00/3:15/3:30
- 1 x 200 freestyle w/ regular paddle @ 3:00/3:15/3:30

c/d  - 100 EZ


 

Posted on November 19, 2017 .

Workout - 11/16/17, YOU vs. YOU

w/u - 200 swim/200 kick/200 pull

Set #1:
- 4 x 125 freestyle at 75% effort @ :15sR
- when ready, fire off FAST 1 x 100, get time

Set #2:
- 8 x 50 as follows @ :15sR (2 rounds of fly/back, back/br, br/free, free/free)
- when ready, fire off FAST 1 x 100, try to at least equal or even beat 1st 100

Set #3:
- 4 x 75 pull @ :15sR
- when ready, fire off FAST 1 x 100, try to at least equal or even beat 1st 100

Set #4:
- 8 x 25 choice @ :40
- when ready, fire off FAST 1 x 100, try to BEAT your 1st 100

c/d - 200 EZ

 

Posted on November 16, 2017 .

Workout - 11/14/17

w/u - 300 as 50 free/50 back/50 breast, repeat + 200 freestyle NO WALLS

6 x 50 flutter kick (no fins), w/ board or without @ 1:10/1:15

12 x 50 freestyle drill @ 1:00 or :10sR
- 3 x deliberate catch-up
- 3 x fists
- 3 x 3-point freestyle
- 3 x stun gun

10 x 100 @ 1:35/1:40/1:45 or :10sR
- all freestyle, alternating 2 x 100 w/ paddles, then 2 x 100 without

c/d - 200 EZ

Posted on November 14, 2017 .

Workout - 11/13/17

w/u - 10 minutes choice

Set #1 - 10 x 75 @ 1:15/1:20/1:25
- hard kick on wall for 5sec, then fire off FAST 25 free at 90%, 2nd 25 at 70%, 3rd 25 at 50%

Set #2 - 16 x 50 @ descending intervals per groups of 4
- 4 @ :55/1:00/1:05
- 4 @ :50/:55/1:00
- 4 @ :45/:50/:55
- 4 @ :40/:45/:50
*Last 4 may be touch and go

Set #3 - 16 x 25 @ descending intervals per groups of 4
- 4 @ :30/:35/:40
- 4 @ :25/:30/:35
- 4 @ :20/:25/:30
- 4 @ :15/:20/:25
*Last 4 may be touch and go

c/d - 150 EZ
 

Posted on November 13, 2017 .

Workout - 11/11/17

THANK YOU TO ALL OF AMERICA'S VETERANS! 

w/u - 500 mix

Set #1 - 6 x 50 @ :15sR as 25 underwater free/25 reg. free

Set #2 as 3 rounds of the following:
- 16 x 25 IMO @ :30/:35
- 3 x 100 pull @ 1:35/1:45/1:55

c/d - 200 EZ

Posted on November 12, 2017 .

Workout - 11/09/17

w/u - 200 swim/200 kick/200 pull

Set #1: 8 x 50 kick w/ fins @ :50/:55

Set #2: 
- 3 x 100 as 75 free/25 stroke @ 1:35/1:45/1:55
- 4 x 75 as 50 free/25 stroke @ 1:10/1:15/1:25
- 6 x 50 as 25 free/25 stroke @ :50/:55/1:00

Set #3: 5 x 150 pull @ 2:15/2:25/2:35
- rotating fast 50 for first 3; then 4 & 5 insert fast 50 where you want

c/d - 100 EZ

 

Posted on November 9, 2017 .

Workout - 11/07/17

w/u - 300 freestyle + 200 IM drill

PS: 12 x 50 @ 1:00
- Reverse IMO by 50 (50 free, 50 breast, 50 back, 50 fly, repeat)

MS: 4 rounds of the following, with FINS - 
1 x 100 free @ 1:25/1:35/1:45
1 x 75 kick @ 1:05/1:15/1:25
1 x 50 free @ :40/:45/:50
1 x 25 kick @ :25/:30

c/d - 100 EZ

Posted on November 7, 2017 .

Workout - 11/04/17

w/u - 10 min. choice

Set #1 - 10 x 50 free w/ buoy @ :50/:55/1:00
- 4 w/ buoy @ thighs
- 4 w/ buoy @ knees
- 4 w/ buoy @ ankles

Set #2 - 2-turn 50s @ :15sR (choice of strokes/transitions)

Set #3 - 10 x 100 @ 1:40/1:50/2:00
- mix up stroke/IM/scull/drill/free
- no more than 2 in a row can be the same, but must make same interval for all 10

c/d - 150 dolphin dives/freestyle mix

Posted on November 7, 2017 .

Workout - 11/02/17 - Power!

w/u - 10 minutes choice

10 x 50 @ :15sR
- Choice
- After 1st 25, do one of the following - 3 deck pull-ups, :20s hard kick on wall, get out and jump back in/self-start
- Sprint 2nd 25

5 x 100 @ 1:45/1:55/2:00
- On even lengths, push off wall from turn in very tight streamline and go without kicking until dead standstill.....then fire off into fast 25

Perform 2 rounds of the above for the workout.

Posted on November 2, 2017 .

Workout - 10/31/17 - Happy Halloween!

We had a fun practice today using a few props. :)

w/u - LOST AT SEA, 3 x 200 freestyle NO WALLS

Find the rats (3 streamlined jumps off bottom with each rat find)

10 x 50 @ 1:00 choice swim w/ rat fist

Find the rats again

Dress-up duckie races

Happy Halloween!

Posted on November 1, 2017 .