2012 Mileage!

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 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

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

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

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

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!

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!

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

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

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.

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

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!!

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

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

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)

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!!!