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