My classes tend to do the same workouts a couple days a week, that way I'm able to make sure that John, Mark, Emily, Scott, Mandy, Shane, Ru, Bob, Joyce, Seth, Christy, Jason, and Catherine all get in a great workout:)
15 minute warm up
Main Set: (done multiple times depending on the group)
50 @:55
50 @:50
50 @:45
50 @:45
50 @:50
50 @:55
100 easy @2:00
9x150 - 75 pace/rest :05/75 sprint @2:30-3:00
3rd, 6th, and 9th one easy
8x25 sprint kick
8x100 pull @2:00 holding sub 1:20
easy swim
Tuesday, November 29, 2011
Friday, November 25, 2011
BLACK FRIDAY
Instead of shopping, Mark, Jason, Scott, and Emily tackled a set Monica had her noon class do last week!
500
2x250
50 easy
400
2x200
50 easy
300
2x150
50 easy
The longer stuff is on the 1:30 base and the shorter is on the 1:25. Take a minute rest after the 50 then go after the next round!
500
2x250
50 easy
400
2x200
50 easy
300
2x150
50 easy
The longer stuff is on the 1:30 base and the shorter is on the 1:25. Take a minute rest after the 50 then go after the next round!
Thursday, November 24, 2011
Time Trials
We'll be starting Time Trial Fridays - the first Friday of the month. Our first one will be Friday, December 2 at the 5:30am class.
Please be prepared to swim 3-5 events (50 free, 100 free, 200 free, 500 free, 1500 free, 100 IM, or 200 IM).
We'll use it as our main set and I'll record your times. This will be a great way to gauge how you're progressing!
Please be prepared to swim 3-5 events (50 free, 100 free, 200 free, 500 free, 1500 free, 100 IM, or 200 IM).
We'll use it as our main set and I'll record your times. This will be a great way to gauge how you're progressing!
HAPPY THANKSGIVING
Yep, that's a turkey swimming!
This morning, John, Kevin, Laura, Jim, Jessica and Catherine really earned their Thanksgiving dinner!Our main set after a 15 minute warm up:
100 @1:35
50 @:45
100 @1:30
50 @:45
100 @1:25
50 @:45
100 @ 2:30
That's 3300 meters in 45 minutes!!! Really proud of you guys - and GRATEFUL for all of you masters swimmers. Thank YOU for making this program fantastic! Happy Thanksgiving!
Wednesday 11/23/11 STROKE
15 minute choice warm up
400 IM
8x50 @:55 - odds fly, evens free
300 IM
12x50 @:55 - odds back, evens free
200 IM
16x50 @1:00 - odds breast, evens free
The IMs are meant to be done well, not fast - perfect technique. The 50s need to be fast.
200 kick
8x75 - 25 kick, 25 pull, 25 swim
200 easy
400 IM
8x50 @:55 - odds fly, evens free
300 IM
12x50 @:55 - odds back, evens free
200 IM
16x50 @1:00 - odds breast, evens free
The IMs are meant to be done well, not fast - perfect technique. The 50s need to be fast.
200 kick
8x75 - 25 kick, 25 pull, 25 swim
200 easy
TUESDAY 11/22/11 mid-distance
15 minute choice warm up
2x200 fast @ 3:00
100 @1:25
50 sprint kick @1:10
50 easy @ 1:30
100 @1:25
2x300 fast @4:30
200 @2:50
100 sprint kick @2:20
100 easy @3:00
200 @2:50
2x400 @6:00
Way to stick with this hard set Mandy, Shane, John, Scott, Joyce, Eric, Ru, and Bob! These are the kind of sets that build your endurance!
2x200 fast @ 3:00
100 @1:25
50 sprint kick @1:10
50 easy @ 1:30
100 @1:25
2x300 fast @4:30
200 @2:50
100 sprint kick @2:20
100 easy @3:00
200 @2:50
2x400 @6:00
Way to stick with this hard set Mandy, Shane, John, Scott, Joyce, Eric, Ru, and Bob! These are the kind of sets that build your endurance!
Monday 11/21/11 SPRINT
15 minute choice warm up
16x125 @2:10
1 - 50 fast/75 easy
2- 75 fast/50 easy
3 - 100 fast/25 easy
4 - fast
12x50 - 4 back, 4 breast, 4 free @:10 rest
8x75 pull @ :10 rest
odds build, evens are pace
8x25 sprint with fins or paddles, 3rd and 6th one easy @:30
swim easy
Great work Mark, John, Ure, Jason, Christy, Cristina!
16x125 @2:10
1 - 50 fast/75 easy
2- 75 fast/50 easy
3 - 100 fast/25 easy
4 - fast
12x50 - 4 back, 4 breast, 4 free @:10 rest
8x75 pull @ :10 rest
odds build, evens are pace
8x25 sprint with fins or paddles, 3rd and 6th one easy @:30
swim easy
Great work Mark, John, Ure, Jason, Christy, Cristina!
Friday 11/18/11 DISTANCE
15 minutes choice warm up
4x100 @1:45
600 pace - pull
6x100 @1:35
400 pace - pull
8x100 @1:25
200 pace - pull
12x50 - 25 rotating kick, 25 drill @ 1:00
Great job to our 5:30am regulars: Dan, Kat, Catherine, Christine, Scott, Mark, John, and Jason!
4x100 @1:45
600 pace - pull
6x100 @1:35
400 pace - pull
8x100 @1:25
200 pace - pull
12x50 - 25 rotating kick, 25 drill @ 1:00
Great job to our 5:30am regulars: Dan, Kat, Catherine, Christine, Scott, Mark, John, and Jason!
Wednesday, November 16, 2011
Wednesday 5:30-7am STROKE
15 minute choice workout
200 IM drill
2x50 stroke - 25 kick/25 swim @1:00
2x50 sprint free @:45
100 IM
100 free easy
Run through that set 4x, doing the first round of 2 50s fly, then back, breast, and free.
3x300 focusing on distance per stroke, count your strokes per 25 and make sure you're not taking more when you're changing speeds
1 - pull
2 - catch up drill
3 - swim
200 easy
Great job in one of the coldest mornings yet: Mark, John, Jason, Cristina, Emily, Dan, Kevin, and Christy!
200 IM drill
2x50 stroke - 25 kick/25 swim @1:00
2x50 sprint free @:45
100 IM
100 free easy
Run through that set 4x, doing the first round of 2 50s fly, then back, breast, and free.
3x300 focusing on distance per stroke, count your strokes per 25 and make sure you're not taking more when you're changing speeds
1 - pull
2 - catch up drill
3 - swim
200 easy
Great job in one of the coldest mornings yet: Mark, John, Jason, Cristina, Emily, Dan, Kevin, and Christy!
Tuesday, November 15, 2011
Monday 5:30am & Tuesday 8:30am
15 minute choice warm up
2x through the following set:
50 sprint @1:00
300 at 80% effort
50 sprint @1:00
200 at 90% effort
50 sprint @1:00
100 FAST
50 easy
8x50 kick @1:00 easy/fast by 25
12x75 @:10 rest
odds build
evens 25 easy/25 fast/25 easy
6x125 100 pace/25 easy @2:00
200 easy
2x through the following set:
50 sprint @1:00
300 at 80% effort
50 sprint @1:00
200 at 90% effort
50 sprint @1:00
100 FAST
50 easy
8x50 kick @1:00 easy/fast by 25
12x75 @:10 rest
odds build
evens 25 easy/25 fast/25 easy
6x125 100 pace/25 easy @2:00
200 easy
Thursday, November 10, 2011
Thursday 8:30-9:45am & Friday 5:30-7am
15 minute warm up
8x200 free - pace
odds @ 2:45
evens @ 3:30
8x50 kick, 25 easy/25 hard @ 1:00
6x100 pull @ 1:30
200 easy
8x200 free - pace
odds @ 2:45
evens @ 3:30
8x50 kick, 25 easy/25 hard @ 1:00
6x100 pull @ 1:30
200 easy
Wednesday, November 9, 2011
Wednesday 5:30-7am STROKE
15 minute warm up
8x100 - 25 fly/75 free @ 2:00
8x75 - 50 back/25 free @ 1:15
8x50 - breast @ 1:00
8x25 - free @ :25
8x50 - 25 fly kick, 25 free kick @ :10 rest
8x75 - pull, descend 1-4,5-8 @ 1:10
8x100 - odds IM, evens free @ 2:00
swim easy
Way to tackle this early John, Mark, Christy, Kat, Dan, Kevin, Emily, and Cristina!
8x100 - 25 fly/75 free @ 2:00
8x75 - 50 back/25 free @ 1:15
8x50 - breast @ 1:00
8x25 - free @ :25
8x50 - 25 fly kick, 25 free kick @ :10 rest
8x75 - pull, descend 1-4,5-8 @ 1:10
8x100 - odds IM, evens free @ 2:00
swim easy
Way to tackle this early John, Mark, Christy, Kat, Dan, Kevin, Emily, and Cristina!
Tuesday, November 8, 2011
Tuesday 8:30-9:45am MID-DISTANCE
What a gorgeous day for a great swim with Scott, Marcia, Mandy, Shane, Joanna, Joyce, Ru, Bob, John and Katie! Good hot tub talk after too!
15 minute warm up
3x50 free - fast
300 pace
4x50 free - fast
400 pace
5x50 free - fast
500 pace
50s fast: odds @ :45, evens @1:00
rest 1:00 after the pace
100 easy
200 sprint kick
8x75 - 25 swim, 25 overkick swim, 25 swim @ :10 rest
6x50 swim @1:00 descend 1-3,4-6
swim easy
15 minute warm up
3x50 free - fast
300 pace
4x50 free - fast
400 pace
5x50 free - fast
500 pace
50s fast: odds @ :45, evens @1:00
rest 1:00 after the pace
100 easy
200 sprint kick
8x75 - 25 swim, 25 overkick swim, 25 swim @ :10 rest
6x50 swim @1:00 descend 1-3,4-6
swim easy
Friday, November 4, 2011
Friday 5:30-7am DISTANCE
15 min warm up
300 pull build
600 every other 50 is fast w fins
9x100 pace @ 1:30
600 every other 50 is fast w fins
300 pull build
12x25 catch up drill/sailboat @:30
200 kick
6x50 kick @ fastest possible interval
200 easy
Nice work on the long stuff today Mark, John, Christy, Cristina, Scott, and Jim!
300 pull build
600 every other 50 is fast w fins
9x100 pace @ 1:30
600 every other 50 is fast w fins
300 pull build
12x25 catch up drill/sailboat @:30
200 kick
6x50 kick @ fastest possible interval
200 easy
Nice work on the long stuff today Mark, John, Christy, Cristina, Scott, and Jim!
Thursday, November 3, 2011
DARTFISH Video Analysis
Mandy and I played with the Dartfish equipment and cameras today - it's a really cool way to take a look at your stroke. With Mandy in the water we tried different angles and ways of capturing her freestyle on video. She'll be the first to tell you that her stroke has been off lately, after getting out of the pool and going over the video in slow motion, we found her right arm to be losing a lot of distance per stroke at the front of her catch. It's an impressive tool to help you create a more efficient stroke.
Sessions are $125 for a 45-1 hour of taping and then a half hour of analysis after the coach reviews the video!
Don't let this winter training go to waste - make sure you're as efficient in the water as you can be with the Dartfish Video Analysis!
Sessions are $125 for a 45-1 hour of taping and then a half hour of analysis after the coach reviews the video!
Don't let this winter training go to waste - make sure you're as efficient in the water as you can be with the Dartfish Video Analysis!
Tuesday, November 1, 2011
Monday 5:30am and Tuesday 8:30am
We did this set for both practices!
15 minute warm up
12x100 free
4 @ 1:45
3 @ 1:40
2 @ 1:35
1 @ 1:30
2 @ 2:00
The goal of these 100s was to make the interval, and do the last 2 as fast as possible. A few swimmers started at the 1:50 and a few started at the 1:40, taking off 5 seconds per round. Make sure the last one before the ones on 2:00 is touch and go!
6x50 sprint kick @ 1:00
8x75 - 50 pace/25 easy @1:10
300 pull build
6x50 sprint with gear (fins and paddles) @1:00
200 easy
We played with the stretch cords and parachutes at the 5:30am practice on Monday - wow those are tough! Great job swimmers!
15 minute warm up
12x100 free
4 @ 1:45
3 @ 1:40
2 @ 1:35
1 @ 1:30
2 @ 2:00
The goal of these 100s was to make the interval, and do the last 2 as fast as possible. A few swimmers started at the 1:50 and a few started at the 1:40, taking off 5 seconds per round. Make sure the last one before the ones on 2:00 is touch and go!
6x50 sprint kick @ 1:00
8x75 - 50 pace/25 easy @1:10
300 pull build
6x50 sprint with gear (fins and paddles) @1:00
200 easy
We played with the stretch cords and parachutes at the 5:30am practice on Monday - wow those are tough! Great job swimmers!
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