Workout - 08/22/17

w/u: 300 freestyle (every 3rd length w/ fly kick) + 200 IM as drill/swim by 25

PS: 10 x 50 @ 1:00/1:10
- KICK HARD on wall for 10 seconds, then immediate flip turn into FAST 25 then 25 EZ back to starting wall.

MS: 3 Rounds of the Following - 
- 300 CHOICE @ :20sR - entire distance is 6 FAST strokes/8 EZ strokes, keep repeating pattern
- 3 x 100 kick choice (fins optional @ 1:40/1:50/2:00

c/d: 200 EZ

Posted on August 22, 2017 .

Workout - 08/18/17 - Sprint Kick

w/u - 200 free NO WALLS + 200 kickboard diving + 200 free NO WALLS

PS: 12 x 50 freestyle @ 1:00
- Odds are OPEN TURN with 7 underwater dolphin kicks
- Evens are FLIP TURN with at least 4 underwater dolphin kicks

MS: 2 Rounds of the following - 
- 20 x 25 flutter or dolphin kick w/fins @ :25/: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 - 200 mix of dolphin dives, swim, scull

Posted on August 19, 2017 .

Workout - 08/18/17 - IM Sprint Progression

w/u - 300 as kick-drill-swim by 25 + 200 as 3-6-3 drill/freestyle swim by 50

MS1: 5 rounds of the following - 
- 100 kick @ 1:40/1:50/2:00
- 2 x 50 swim build @ :50/:55/1:00

MS2: 2 Rounds of 16 x 50, IMO by 4, repeating pattern below for each stroke - 
- Fast fly 15y, remainder is EZ choice
- Fast fly 25y, remainder is EZ choice
- Fast fly 35y, remainder is EZ choice
- Fast 50y
repeat for back, breast and free, then 100 scull, then repeat another round of 16 x 50

c/d - 100 EZ

 

Posted on August 19, 2017 .

Workout - 08/17/17

Everyone is back in action and looking great this week! Our team has grown a tad in the past few weeks, so look for a squad meet-and-greet to take place after an upcoming Saturday practice. :) In the meantime, here's what the team threw down this morning.

w/u: ~ 12 minutes 

PS: 12 x 50 kick (dolpin or flutter, choice of position, fins optional), drop cycle every 4
- 4 @ :55 OR 1:00
- 4 @ :50 OR :55
- 4 @ :45 OR :50

MS: the 300's can be straight-up freestyle, swim w/ fins, pull, etc. 
1 x 300 @ 4:15/4:30/4:45 OR 1 x 250 @ :15sR
3 x 100 IM @ 1:45/2:00/:10sR

1 x 300 @ 4:15/4:30/4:45 OR 1 x 250 @ :15sR
4 x 75 @ :15sR as 25 free/25 scull/25 free

1 x 300 @ 4:15/4:30/4:45 OR 1 x 250 @ :15sR
5 x 50 @ :55 OR 1:00, choice

1 x 300 @ 4:15/4:30/4:45 OR 1 x 250 @ :15sR
6 x 25 @ :40, choice, 12.5 FAST/12.5 EZ

c/d - at least 100 EZ

Posted on August 17, 2017 .

Workout 08/15/17

Kicking off our 1st week back after maintenance with a pretty straightforward workout consisting of several elements. We'll continue on this vein this week and then get back into our more robust groove as the weeks roll on. 

w/u - 300 freestyle + 300 kick choice

PS: 12 x 50 @ :55/1:00/1:05
- 3 x freestyle w/ fists
- 3 x catch-up freestyle
- 3 x Tarzan freestyle (head up)
- 3 x freestyle build

MS:
12 x 75 @ 1:05/1:10/1:15 OR 10 x 75 @ 1:20/:10sR
- Fins optional
- 25 choice swim/25 underwater dolphin kick (hyperspeed!!)/25 choice swim

5 x 1:00 vertical kicking (dolphin or flutter)
- :40s HARD vertical kicking + :20 float/slow tread
- Aim for hands out of water, then elbows out of water, then closer to streamline, etc.

3 x 200 @ 3:00/3:15/3:30
- 150 cruise freestyle, then :10sR on wall, then FAST 50 freestyle

c/d - 200 EZ

Posted on August 15, 2017 .

Neighborhood Workout

Thank you to Anderson Barracuda Masters for letting us swim with them while our site was under maintenance. Always fun to meet and/or reconnect with swimmers from different areas and try out a new pool, hear a new coach's voice, etc. Here's the workout we did on Saturday (roughly, from chlorinated memory), which was still LCM over there. Good times!

w/u - 300 freestyle + 300 kick/drill/swim by 50

PS: 4 x 100 choice build @ 1:45/1:55/2:05

MS:
8 x 50 choice, desc 1-4, 5-8 @ 1:00/1:05/1:10/1:15
1 x 200 pull @ :15sR

6 x 50 choice, evens faster than odds @ :55/1:00/1:05/1:10
1 x 150 pull @ :15sR

4 x 50 choice, build @ :50/:55/1:00/1:05
1 x 100 pull @ :15sR

2 x 50 off the blocks, as fast as possible
1 x 100 EZ

c/d - 200 social kick/200 swim

Posted on August 14, 2017 .

Rest & Rejuvenate

Hello, swimmers! I hope you're enjoying your week off! Take this time to rest and rejuvenate to get ready for our short course season. Our next meet is slated for September 30th/October 1st in Indianapolis, Indiana at IUPUI: 2017 Chris Clarke Invitational and Great Lakes Zone SCM Championship, so we'll be targeting that competition as a team meet. 

 

Posted on August 9, 2017 .

MAINTENANCE REMINDER

Attention all NKSM swimmers!! Remember that next week, the week of Monday, August 7th, Silverlake's indoor pool will be CLOSED for yearly maintenance. As such, we will NOT be having our normally-scheduled practices. PLEASE read the email from Coach Loretta which details out the options for practice next week at alternate facilities.

Happy Swimming!

Coach Loretta

Posted on August 3, 2017 .

Another Fun Workout

NKSM swimmers got it done again this morning. We have doctors, a fireman, businesspeople, parents, etc. who strive to be their best in the pool, only to hop out and do the same thing in their jobs. Always inspirational!!

w/u - 12 minutes choice

PS - 10 x 75 w/ fins @ 1:15
- 25 free w/ fist; 25 kick; 25 build free

MS: 2 rounds-
- 5 x 50 Tennessee Tumblers @ :15sR
- 2 x 200 freestyle @ 3:00/3:15/3:30 - #1 is Right paddle/left fin; #2 is Left paddle/right fin

2 x 100 A.Y.G. (ALL YOU GOT) choice @ 3:00
- GET YOUR TIMES and record them in your training journals

c/d - 100-200 EZ

Posted on August 3, 2017 .

WELCOME BACK, READERS!

Getting back in the groove of keeping the website updated, so be sure to come back often for coaching tips, swim technique, workouts and general all-things swimming. To kick-off, here's a Masters SCY workout we did this morning. Tasty!

w/u - 300 freestyle + 200 IM as drill/swim

PS - 8 x 75 @ 1:20/1:25
- 50 catchup freestyle; 25 build

MS1 - 2 Rounds of the following:
- 12 x 25 @ :40 (12.5 flutter K on side/12.5 FAST CHOICE
- 4 x 100 @ 1:45/1:50 (75 moderate free + 25 sprint IMO by 100)

MS2 - 9 x 50 pull, decrease interval by 3
- 3 @ 1:00 or :55
- 3 @ :55 or :50
- 3 @ :50 or :45

c/d 100 EZ

Posted on August 1, 2017 .