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.
Wednesday, October 20, 2010
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
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
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! :-)
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
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
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
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