Tuesday, Oct 19

warm-up:
400 swim
300 kick w/fins
200 pull w/paddles and buoys
100 choice

3 x 8 x 75:
1st set:
1-4 free on 1:15
5-8 stroke on 1:20

2nd set:
kick w/fins fly/back/free on 1:20

3rd set:
swim w/fins free/fly/free on 1:10

kick wars - very fun:
Two people, one kick board. Partners face each other and kick against each other. The winner advances up one lane and the loser moves down one lane. The goal is to get to the highest lane and stay there.

Monday, Oct 18

Today I printed this workout for the veteran swimmers and I worked with the "newbies"

30 sec rest between 200's:
200 swim
200 drill/swim
200 pull w/paddles and buoys
200 IM/free (fly/free, back/free etc... by 50's)
200 kick w/fins fly or back

2 times through:
300 pull w/bouys only on 4:30
2 x 150 IM (no free on 3:45
4 x 75 descend (choice) on 1:15
50 easy on 1:00

4 x 4x25's:
1st sprint free 0n :35
2nd sprint choice on :45
3rd no breath on :40
4th EZ on :45

Thursday, Oct 14

Butterfly day!!!!!

3 x 100 kick, drill, swim, swim freestyle
3 x 100 kick, drill, swim, swim back or breast
12 x 25 kick w/fins fly/free
100 choice swim

12 x 25 drill - rt arm/lt arm, 3-3-3
12 x 25 kick w/fins (front, right, left, back)
swim 400 ev 3rd length fly

Practice flip turns

Wednesday, Oct 13

Breaststroke Day...

200 swim free
6 x 50 drill/swim (catch-up)
200 swim backstroke
6 x 50 drill/swim (kick 6)

12 x 25 kick w/fins (fly/back) on :30

200 breast kick - focus on squeezing your feet together
12 x 25 breast drills: scull pull, 2 kicks-1 pull, 3 sec glide
4 x 75 kick, drill, swim breast

6 x 1:30 swims with 15 SR

Relays! :-)

Tuesday, Oct 12

Backstroke Day!!! :-)

300 swim
8 x 50 scull/swim free
4 x 75 swim (even free, odd choice) 15 SR

kick w/fins:
10 x 50 fly/free

10 x 25 backstroke drills: kick 6, catch-up
4 x 50 3,6,3 drill

6 x 100 on 2:00 free or back
(50 easy, 25 med, 25 sprint)

20 x 25 on :30
work on streamline, odd free, even back

New Swim Season, New workouts...

Welcome to the 2010 - 2011 swim season! Get your suit, cap and goggles and join our workouts!!!

Monday, Oct 11 (first practice of the season!)
8 x 100 free 15 SR
12 x 25 kick w/boards on :40
8 x 50 scull/swim on 1:00

8 x 50 kick fly w/fins
12 x 25 fly swim w/fins
8 x 50 kick choice

down ladder:
100, 75, 50, 25
4 times through, 15 SR between each distance and 1 min between ladders

3600 yards

Jan 19, 2010

Only 2 practices this week - we played a game of steal the bacon on Wednesday (woo hoo!) and then had our last regular season meet on Thursday

200 swim free
6 x 75 kick.drill,swim free

4 x 100 CI

200 back or breast
6 x 75 kick, drill, swim back or breast

4 x 100 CI

Stroke set
Pick your main stroke (other than free)
8 x 75 drill 50, sprint 25 on 2:00
12 x 25 with fins stroke/free on :30

200 swim cool down

Totals yards 3200