Here's the plan for 2012!
Swim miles, and miles, and miles...
Keep track your miles that you swim AT our masters swim classes and email me with the total at the end of the week (ehansel@wellbridge.com)
Here's the rundown:
Log 100 miles recieve a swim cap
Log 250 miles recieve a CAC swim water bottle
Log 500 miles recieve a CAC masters swim t-shirt
Please let me know ASAP if you'd like to participate!
Friday, December 30, 2011
Thursday, December 29, 2011
Friday 5:30-7am DISTANCE
15 minute warm up
600 pace @ 9:00
2x250 FAST pull @ 4:30
400 pace @ 6:00
2x150 FAST pull @ 3:00
200 pace @ 3:00
2x100 FAST pull @ 2:00
100 easy
20x50 swim @ :45
12x25 kick @ :35
200 easy
600 pace @ 9:00
2x250 FAST pull @ 4:30
400 pace @ 6:00
2x150 FAST pull @ 3:00
200 pace @ 3:00
2x100 FAST pull @ 2:00
100 easy
20x50 swim @ :45
12x25 kick @ :35
200 easy
Thursday 8:30-9:45am
10 minute warm up
8x100 pull @ 1:30
4x150 FAST @ 3:00
100 easy
300 pace @ 4:30
50 fly @ 1:30
x3
50 easy
8x75 @ :10 rest
odds swim build
evens kick
4x50 skull
100 easy
8x100 pull @ 1:30
4x150 FAST @ 3:00
100 easy
300 pace @ 4:30
50 fly @ 1:30
x3
50 easy
8x75 @ :10 rest
odds swim build
evens kick
4x50 skull
100 easy
Wednesday, December 28, 2011
Tuesday and Thursday mornings?
Hey CAC Masters Swimmers -
I'm thinking of adding a Tuesday/Thursday early morning class, 6-7am? Let's hear your thoughts!!
Erin
I'm thinking of adding a Tuesday/Thursday early morning class, 6-7am? Let's hear your thoughts!!
Erin
Tuesday, December 20, 2011
NO CLASS DECEMBER 26
The club opens at 7am on Monday, December 26th, therefore, we will NOT have class that morning. Be sure and come swim Monica's 12pm class!!
Wednesday 5:30-7am STROKE
15 minute warm up
300 swim - getting your heart rate up
3x100 free, descend 1-3 @ 1:35
3x50 - 1 fly, 1 back, 1 breast @ 1:00
400 swim - getting your heart rate up
4x100 free, build each @ 1:30
4x100 IM
500 swim - getting your heart rate up
5x100 free, pace @ 1:25
5x50 best stroke @ :50-1:00
300 swim - getting your heart rate up
3x100 free, descend 1-3 @ 1:35
3x50 - 1 fly, 1 back, 1 breast @ 1:00
400 swim - getting your heart rate up
4x100 free, build each @ 1:30
4x100 IM
500 swim - getting your heart rate up
5x100 free, pace @ 1:25
5x50 best stroke @ :50-1:00
Tuesday 8:30-9:45am
15 minute warm up
8x125 - 100 pace, 25 easy @ 2:10
8x75, descend 1-4, 5-8 @ 1:15
300 pull - breathing every 5/7 breaths by 25
3x100 pull, pace @2:00
200 kick
100 easy
Great work Marcia, Scott, Lori, Alex, Joanna, and Ru!
8x125 - 100 pace, 25 easy @ 2:10
8x75, descend 1-4, 5-8 @ 1:15
300 pull - breathing every 5/7 breaths by 25
3x100 pull, pace @2:00
200 kick
100 easy
Great work Marcia, Scott, Lori, Alex, Joanna, and Ru!
Monday 5:30-7am
You guys are such troopers!
I'm so grateful for your flexibility - when the pool is cold, we go inside!! It was great to go back to the basics with you yesterday morning, progression drills:
side kicking
6 second delay
3 second delay
sailboat
hip connection
catch up
Sometimes its good to slow down and revisit where our stroke should be!
I'm so grateful for your flexibility - when the pool is cold, we go inside!! It was great to go back to the basics with you yesterday morning, progression drills:
side kicking
6 second delay
3 second delay
sailboat
hip connection
catch up
Sometimes its good to slow down and revisit where our stroke should be!
Friday, December 16, 2011
Friday 5:30-7am DISTANCE
15 minute warm up
4x600 descend 1-4 @1:40 base
8x50 sprint @ 1:30
12x25 kick - ods flutter, evens fly @:10 rest
swim easy
4x600 descend 1-4 @1:40 base
8x50 sprint @ 1:30
12x25 kick - ods flutter, evens fly @:10 rest
swim easy
Tuesday, December 13, 2011
Wednesday 5:30-7am STROKE
15 min warm up
10x100 pull @1:40
Odds 50 easy/50 fast
Evens 50 fast/50 easy
200 IM
50 fly swim
50 fly kick
200 IM
50 back swim
50 back kick
200 IM
50 breast swim
50 breast kick
200 IM
50 free swim
50 free kick
8x75 - 25 free/25 back/25 no breath
8x50 IM order, all drill @ 1:00
200 easy
10x100 pull @1:40
Odds 50 easy/50 fast
Evens 50 fast/50 easy
200 IM
50 fly swim
50 fly kick
200 IM
50 back swim
50 back kick
200 IM
50 breast swim
50 breast kick
200 IM
50 free swim
50 free kick
8x75 - 25 free/25 back/25 no breath
8x50 IM order, all drill @ 1:00
200 easy
Monday 5:30am & Tuesday 8:30
Main set:
25
50
75
100
All pace on :30 per 25
8x25 sprint on :20
Mondays group did this 4x with drilling, kicking, pulling and perfect form on the 25s.
Tuesdays group did the 25s sprint.
25
50
75
100
All pace on :30 per 25
8x25 sprint on :20
Mondays group did this 4x with drilling, kicking, pulling and perfect form on the 25s.
Tuesdays group did the 25s sprint.
Friday, December 9, 2011
Friday 5:30-7am DISTANCE
15 minute warm up
400 pace @ 6:00
100 sprint @ 2:00
300 pace @ 4:30
50 sprint @ 1:00
repeat at least 3x, 4 if you can - use gear on 4th round if you need to
6x75 @ :10 rest
odds backstroke
evens build freestyle
100 easy
400 pace @ 6:00
100 sprint @ 2:00
300 pace @ 4:30
50 sprint @ 1:00
repeat at least 3x, 4 if you can - use gear on 4th round if you need to
6x75 @ :10 rest
odds backstroke
evens build freestyle
100 easy
Thursday, December 8, 2011
2k swim
Join Mandy, Shane, and I at 8am on Monday morning to do a straight 2000 meter swim for time!
Thursday 8:30-9:45am
Now, just about everyone has done our descending 50s set!
Mandy and Shane, along with two new comers, Tray and Andy this morning!
Great job this week guys, tomorrow is Friday!!
Mandy and Shane, along with two new comers, Tray and Andy this morning!
Great job this week guys, tomorrow is Friday!!
Wednesday, December 7, 2011
Wednesday 5:30-7am STROKE
A good turn out with the temp in the 20s :) Great to see you out there John, Mark, Cristina, Catherine, Jason, Emily, Dan, Catherine, Jenny, and Christy!
15 minute warm up
8x50 - 2 each stroke, all drill @:10 rest
6x75 pull, build each 75 @ :15 rest
1x100 IM
2x50 free @ 1:05 or :20 rest
2x100 IM
4x50 free @ 1:00 or :15 rest
3x100 IM
6x50 free @ :55 or :10 rest
4x100 IM
8x50 free :50 or :05 rest
10x50 - 25 kick fast/25 swim easy, backstroke @ :10 rest
200 easy
15 minute warm up
8x50 - 2 each stroke, all drill @:10 rest
6x75 pull, build each 75 @ :15 rest
1x100 IM
2x50 free @ 1:05 or :20 rest
2x100 IM
4x50 free @ 1:00 or :15 rest
3x100 IM
6x50 free @ :55 or :10 rest
4x100 IM
8x50 free :50 or :05 rest
10x50 - 25 kick fast/25 swim easy, backstroke @ :10 rest
200 easy
Monday, December 5, 2011
Monday 5:30-7am SPRINT
15 minute choice warm up
50s @ 1:20, 1:19, 1:18, 1:17, 1:16... getting down to your fastest possible interval
Jason :56
Emily :51
Mark :41
100 easy
12x100 pull @1:45
200 kick
6x50 swim with fins @ 1:00
descend 1-3, 4-6
100 easy
50s @ 1:20, 1:19, 1:18, 1:17, 1:16... getting down to your fastest possible interval
Jason :56
Emily :51
Mark :41
100 easy
12x100 pull @1:45
200 kick
6x50 swim with fins @ 1:00
descend 1-3, 4-6
100 easy
Friday, December 2, 2011
Friday TIME TRIALS
JASON - 1500 m (28:31), 100 free (1:35), 50 free (:42), 100 IM (1:56)
CHRISTY - 1500 m (25:45), 50 free (:44), 100 IM (1:48), 100 stroke (2:15)
CATHERINE - 500 free (14:00), 100 free (1:49), 50 free (1:10), 100 side stroke (2:40), 100 back (3:32)
CRISTINA - 100 free (1:23, 1:27), 100 IM (1:36), 50 free (:37)
KAT - 1500 m (27:15, 27:22)
DAN - 1500 m (21:33), 200 free (2:44), 100 IM (1:38)
SCOTT - 1500 m (21:40), 200 free (2:48), 100 IM (1:38)
JOHN - 1500 m (20:00), 200 free (2:33), 50 stroke (:40), 100 stroke (1:23)
MARK - 1500m (20:38), 200 free (2:42), 100 free (1:13), 100 stroke (1:34)
CHRISTY - 1500 m (25:45), 50 free (:44), 100 IM (1:48), 100 stroke (2:15)
CATHERINE - 500 free (14:00), 100 free (1:49), 50 free (1:10), 100 side stroke (2:40), 100 back (3:32)
CRISTINA - 100 free (1:23, 1:27), 100 IM (1:36), 50 free (:37)
KAT - 1500 m (27:15, 27:22)
DAN - 1500 m (21:33), 200 free (2:44), 100 IM (1:38)
SCOTT - 1500 m (21:40), 200 free (2:48), 100 IM (1:38)
JOHN - 1500 m (20:00), 200 free (2:33), 50 stroke (:40), 100 stroke (1:23)
MARK - 1500m (20:38), 200 free (2:42), 100 free (1:13), 100 stroke (1:34)
Thursday INSIDE
Shane, Mandy, Scott and I swam inside yesterday...
15x100 @ 2:30 FAST
The kind of set that makes you want to puke, the kind of set where you almost puke... it.was.awesome. Way to go guys!!!
15x100 @ 2:30 FAST
The kind of set that makes you want to puke, the kind of set where you almost puke... it.was.awesome. Way to go guys!!!
Tuesday, November 29, 2011
Monday and Tuesday
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
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
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!
Thursday, October 27, 2011
Thursday 8:30-9:45am
Joyce, Mandy, and Jim got in a great workout in the sunshine this morning!
Warm up on your own then two rounds:
4x100 free @1:25
200 pull
3x100 free @2:00
200 kick
Have a great day everyone!
Warm up on your own then two rounds:
4x100 free @1:25
200 pull
3x100 free @2:00
200 kick
Have a great day everyone!
Wednesday 10.26
We did the same workout on Wednesday that the Tuesday 8:30am group did. The first snow of the season produced three brave swimmers - Mark, Dan, and Jason!
Don't forget we're ordering parkas on Monday - if you need one, email Erin with what size and if you want CAC on the back!
Don't forget we're ordering parkas on Monday - if you need one, email Erin with what size and if you want CAC on the back!
Tuesday, October 25, 2011
Tuesday 8:30-9:45am MID DISTANCE workout
400 swim
8x250 @ :20 rest
odds 100 sprint free/75 back or breast/75 kick
evens 200 pace/50 sprint
12x25 catch up drill @:30
6x100 pull, descend 1-3,4-6 @1:50
100 easy
3400 meters
Great to watch Joyce, Marcia, Heidi, Ellie, Kendra and Shane breeze through this!
8x250 @ :20 rest
odds 100 sprint free/75 back or breast/75 kick
evens 200 pace/50 sprint
12x25 catch up drill @:30
6x100 pull, descend 1-3,4-6 @1:50
100 easy
3400 meters
Great to watch Joyce, Marcia, Heidi, Ellie, Kendra and Shane breeze through this!
Monday, October 24, 2011
Monday 5:30-7am SPRINT workout
400 swim
6x50 kick @:10 rest, descend 1-3,4-6
25 fast
100 easy
50 fast
100 easy
75 fast
100 easy
100 fast
100 easy
200 fast
100 easy
*do this set 2x, the second round is pull
the fast swims are on your fasted possible interval (think touch and go), rest :30 after the easy 100
12x25 catch up drill @:30
8x50 fast @2:00 - the 3rd and 6th one are easy
200 easy
Great job today Mark, Jason, Seth, Cristina, Christy, and Dan! Hope the gorgeous sunrise was worth it :)
6x50 kick @:10 rest, descend 1-3,4-6
25 fast
100 easy
50 fast
100 easy
75 fast
100 easy
100 fast
100 easy
200 fast
100 easy
*do this set 2x, the second round is pull
the fast swims are on your fasted possible interval (think touch and go), rest :30 after the easy 100
12x25 catch up drill @:30
8x50 fast @2:00 - the 3rd and 6th one are easy
200 easy
Great job today Mark, Jason, Seth, Cristina, Christy, and Dan! Hope the gorgeous sunrise was worth it :)
Friday, October 21, 2011
Friday 5:30-7am MID-DISTANCE workout
Tough workout this morning. Way to go Mark, John, Jim, Scott, Emily, Christy, and Christina!Wednesday, October 19, 2011
Wednesday 5:30-7am STROKE workout
400 swim
4x100 descend 1-4 @ :10 rest
8x75 - 25 kick/25 drill/25 swim @1:20-1:30
odds are freestyle
evens are fly,back,breast, choice
4x250 - 100 IM/100 free/50 stroke
10x100 pull @1:40
odds are build
evens are 50 fast 50 easy
200 kick
12x25 target push offs with descending speed @:30
200 easy
4100 meters
Stroke days are hard days - way to stick with it Mark, Jim, Christy, Emily, Kevin, and Cristina!
4x100 descend 1-4 @ :10 rest
8x75 - 25 kick/25 drill/25 swim @1:20-1:30
odds are freestyle
evens are fly,back,breast, choice
4x250 - 100 IM/100 free/50 stroke
10x100 pull @1:40
odds are build
evens are 50 fast 50 easy
200 kick
12x25 target push offs with descending speed @:30
200 easy
4100 meters
Stroke days are hard days - way to stick with it Mark, Jim, Christy, Emily, Kevin, and Cristina!
Tuesday, October 18, 2011
Tuesday 8:30-9:45am MID-DISTANCE workout
200 swim, 100 pull x3 warm up
5x100 @ 1:40
100 sprint kick @ 2:00
5x100 @ 1:35
100 sprint kick @ 2:00
5x100 @ 1:30
100 sprint kick @ 2:00
The 5x100 should be 3 moderate pace, 2 sprint.
8x75 - 25 kick/25drill/25swim @1:20
odds backstroke, evens freestyle
200 skull
100 swim easy
3600 meters
5x100 @ 1:40
100 sprint kick @ 2:00
5x100 @ 1:35
100 sprint kick @ 2:00
5x100 @ 1:30
100 sprint kick @ 2:00
The 5x100 should be 3 moderate pace, 2 sprint.
8x75 - 25 kick/25drill/25swim @1:20
odds backstroke, evens freestyle
200 skull
100 swim easy
3600 meters
Parkas
Is anyone interested in ordering a parka? We have a great deal going with a local swim shop:
Royal blue Speedo Parkas
$100 without "CAC" on the back
$115 with "CAC" on the back
*These same parkas would be $120 in the store, without lettering if you were to order one yourself.
Stay warm from the locker room to the pool!!
Email Erin, ehansel@wellbridge.com if you'd like to order one!
Orders due by Monday, October 31st - dress warm for Halloween :)
Monday, October 17, 2011
Monday 5:30-7am SPRINT workout
400 swim
200 kick
16x50 every 4th one fast @:50
12x50 every 3rd one fast @:55
8x50 every other fast @1:00
4x50 every one fast @1:05
*main set courtesy of Monica Byrn
6x100 pull, descend 1-3,4-6 @1:40
8x50 catch up drill with kick exaggeration (see video) @:50
400 breathing 5/7 by 25
200 easy
4200 meters
Great job on the 50s this morning Emily, Mark, John, and Christy - glad it went by fast :)
200 kick
16x50 every 4th one fast @:50
12x50 every 3rd one fast @:55
8x50 every other fast @1:00
4x50 every one fast @1:05
*main set courtesy of Monica Byrn
6x100 pull, descend 1-3,4-6 @1:40
8x50 catch up drill with kick exaggeration (see video) @:50
400 breathing 5/7 by 25
200 easy
4200 meters
Great job on the 50s this morning Emily, Mark, John, and Christy - glad it went by fast :)
Friday, October 14, 2011
Friday 5:30-7am DISTANCE workout
300 swim
6x50 kick @:10 rest, descend 1-3,4-6
200 - 25 hip driven/25 swim
400 moderate @:20 rest
50 sprint @:20 rest
400 moderate pull @:15 rest
50 sprint pull @:15 rest
400 moderate @:10 rest
50 sprint @:10 rest
400 moderate pull @:05 rest
50 sprint pull
200 skull
800 build
8x100 free - fast
odds @:05 rest
evens @:30 rest
100 easy
4500 meters
6x50 kick @:10 rest, descend 1-3,4-6
200 - 25 hip driven/25 swim
400 moderate @:20 rest
50 sprint @:20 rest
400 moderate pull @:15 rest
50 sprint pull @:15 rest
400 moderate @:10 rest
50 sprint @:10 rest
400 moderate pull @:05 rest
50 sprint pull
200 skull
800 build
8x100 free - fast
odds @:05 rest
evens @:30 rest
100 easy
4500 meters
Thursday, October 13, 2011
Thursday 8:30-9:45am WORKOUT mid-distance
800 choice
200 build @3:00 (1:30 base)
50 sprint kick @rest :20
*do this 4x through
4x150 free - 25 easy/75 pace/50 build @2:00
4x100 catch up drill @1:45
drills done on intervals are a good thing to integrate, so you're used to swimming fast, correctly
4x50 @:45
400 - 75 free/25 back
3400 meters
200 build @3:00 (1:30 base)
50 sprint kick @rest :20
*do this 4x through
4x150 free - 25 easy/75 pace/50 build @2:00
4x100 catch up drill @1:45
drills done on intervals are a good thing to integrate, so you're used to swimming fast, correctly
4x50 @:45
400 - 75 free/25 back
3400 meters
Tuesday, October 11, 2011
Monday, October 10, 2011
Monday GIVEAWAY
First two people to leave a comment in response to:
What is your favorite drill and why? How does it help you?
Get a Riptide Swim Cap!!!
What is your favorite drill and why? How does it help you?
Get a Riptide Swim Cap!!!
Monday, 5:30am SPRINT workout
300 swim, 300 kick, 300 pull, 300 drill
2x25 sprint @:25/:30
50 build @:50/1:00
75 pace @1:15/1:30
2x25 sprint @:25/:30
100 easy
*2x through
This was a lot of output in a short amount of time, way to stay consistent and on interval Mark, Scott, Dan, Kat, and Christy!
8x100 pull descend 1-4,5-8 @1:45/2:00
12x25 drill
2 scoopers, 1 choice drill, 1 3 stoke/6 kick glide
400 - 75 swim, 25 sprint kick
8x50 free @:45
200 easy
TOTAL 3950 meters
I know 5:30am is hard, but ask our regulars, it's so much better to get here, get it done, then start your day. If you can't make it right at 5:30, we have a few that come in at 6am and get started. The water is 82 degrees and you get to watch the sunrise with a great group of swimmers. Wednesday 5:30am is stroke, think 400 IMs.... :)
2x25 sprint @:25/:30
50 build @:50/1:00
75 pace @1:15/1:30
2x25 sprint @:25/:30
100 easy
*2x through
This was a lot of output in a short amount of time, way to stay consistent and on interval Mark, Scott, Dan, Kat, and Christy!
8x100 pull descend 1-4,5-8 @1:45/2:00
12x25 drill
2 scoopers, 1 choice drill, 1 3 stoke/6 kick glide
400 - 75 swim, 25 sprint kick
8x50 free @:45
200 easy
TOTAL 3950 meters
I know 5:30am is hard, but ask our regulars, it's so much better to get here, get it done, then start your day. If you can't make it right at 5:30, we have a few that come in at 6am and get started. The water is 82 degrees and you get to watch the sunrise with a great group of swimmers. Wednesday 5:30am is stroke, think 400 IMs.... :)
Friday, October 7, 2011
NEW masters swim schedule
SUNDAY - last class is 10/9/2011, after that, we will discontinue Sunday masters
MONDAY/WEDNESDAY/FRIDAY - 5:30am, 12pm
TUESDAY/THURSDAY - 8:30am, 6pm
*Tuesdays pm class is Intro, though all levels are welcome
SATURDAY - 7am, 8:30am Intro
MONDAY/WEDNESDAY/FRIDAY - 5:30am, 12pm
TUESDAY/THURSDAY - 8:30am, 6pm
*Tuesdays pm class is Intro, though all levels are welcome
SATURDAY - 7am, 8:30am Intro
Friday, 5:30-7am Workout DISTANCE
10x100 @ 2:00 warm up
500 free - pace @ :10 rest
100 sprint free @2:00
*do this 3x
8x50 kick @ :10 rest
odds are kick with a board
evens are hip rotation initiation, 10 on back 10 on stomach
(the idea is that you stay in your streamline position while rotating, from your hips, to your back from your stomach, and to your stomach from your back)
200 build free @ rest :15
100 sprint kick @ rest :15
300 pull @rest :15
*do this 2x
100 easy
4500 meters
500 free - pace @ :10 rest
100 sprint free @2:00
*do this 3x
8x50 kick @ :10 rest
odds are kick with a board
evens are hip rotation initiation, 10 on back 10 on stomach
(the idea is that you stay in your streamline position while rotating, from your hips, to your back from your stomach, and to your stomach from your back)
200 build free @ rest :15
100 sprint kick @ rest :15
300 pull @rest :15
*do this 2x
100 easy
4500 meters
Welcome to CAC Boulder Swim!
Welcome to the first CAC Boulder Swim post! We hope this is a great way to communicate with the swimmers of Colorado Athletic Club Boulder. We'll update you with workouts, pool happenings, fun news, and swimmers of the month. If you have any ideas for a post, or want to share a great article, we'd love to hear about it.
Here's the great community of swimmers at CAC Boulder, we are grateful for you!
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