I hope everyone is enjoying the Holiday Season, I have missed seeing a lot of you at the evening swims... hopefully you will all be rejoining us after the New Year. I have a couple annoucments about upcoming practices:
Regular practices except the following days over the holidays:
- December 24 - No DPAC evening practice
- December 25 - no practices
- December 31 - No DPAC evening pratice
- January 1 - no practice
On December 29th will be having a special SATURDAY morning practice from 7:00-9:00 at DPAC, all master swimmers are invited to attend. The focus will be on practicing a "mock meet". This is a great chance for those of you who are hesitant about competing to find out how a meet is run. It will be very low key, with a team warm-up, overview of what to expect at a swim meet, your choice of events, and a warm-down. If you have questions you can email me at kjjones907@gmail.com or speak to any of the masters coaches at practice. We hope to have a good turn-out!
Lastly, here are last Friday and Mondays workouts.. have a great day!
KJ
December 14th, 2012
Masters 5:30-6:30 PM
Warm-up:
5 x 200
1-swim
2-pull
3-swim
4-kick
5-swim
Main Set ‘A’: 4
x { 100 kick @ :15 rest
150 pull } @ :15 rest
8 x 25 Build, Blast,
Easy, Fast x 2 @ :40/:45
125 easy
1
- 2 x 100% effort (with a dive off the
blocks if you know how!)
Cool Down: varies
depending on time left…
December 17th, 2012
Masters 5:30-6:30 PM
Warm-up:
300 Swim Choice
300
Pull
9
x 50 @ :55 / 1:00 / 1:05 / 1:10
#1
– Kick/Drill
#2
– Drill/Swim
#3
– All Swim
(repeat
3 times)
Drill work: Will work on STARTS with anybody that is
interested !
Main Set ‘A’: “Ladder”
@ :10 seconds rest per 100
100 –
Easy (50 freestyle / 50 backstroke)
200
– Cruise (freestyle)
300
– Build (100 freestyle / 100 non-freestyle / 100 freestyle)
400
– Threshold (freestyle)
300
– Build (100 freestyle / 100 non-freestyle / 100 freestyle)
200
– Cruise (freestyle)
100
– Easy (50 freestyle / 50 backstroke)
Total yards = 2,600
