Monday AM 2.25.13

Wednesday and Friday (2/20 & 2/22)

February 20th, 2013

Masters 5:30-6:30 PM

 

Warm-up:  100 “SKRIMPS”(Swim, Kick, REVERSE                        I.M.[free, breast, back, fly], Pull, Swim… do 100                        of each different thing)

Breaststroke:  3 x (4 x 25) @ :15 sec rest

                                Round 1: BR Kick – board or back

                                Round 2: BR Drill–pull àglide à kick

                                Round 3: BR Swim à work pullouts!

                       

                        200 (50 Back / 50 Br / 50 Back / 50 Br)

Main Set:

4 x 150 Swim with Paddles @ 2:30/2:45/:10-15

                4 x 100 I.M. “Work the 25’s” @:15-20 sec rest

                        #1: 1^st 25 fast

                        #2: 2^nd 25 fast

                        #3: 3^rd 25 fast

                        #4: 4^th 25 fast

                4 x 50 Choice desc. 1-4 @ 1:00 / 1:10 / :20 rest

                4 x 25 BR (odds – ez     evens – fast) @ :40 / :45

Cool Down: 100 easy

 

Total = 2,400 (Max.)

 

February 22nd, 2013

Masters 5:30-6:30 PM

Warm-up:  200 – 400 Swim Choice

                  2 – 4 x 100 Swim with Paddles @ :15 rest

                  2 – 4 x 50 drill/swim by 25 Choice @ :15 rest

**You may go right into main set OR work Breaststroke starts/turns/pullouts with me… your choice!

Main Set:   5 x 300   @ :30 rest

1 – Swim Free

2 – w/ FINS (100 kick / 50 swim x2)

3 – I.M. (kick/drill/swim by 25)

4 – Pull (breathing pattern = 3/5 by 50)

5 – 50 fr/50 fly/50 fr/50 bk/50 fr/50 br

Cool Down: 100 easy

Total = 2,600 (Max.)

 

 

 

FRIDAY AM 2.22.13

Pool open water workout- Saturday 7-9 at valley pool. 3/10 time trial open to masters-check website for details.

Wednesday AM 2.20.13

Breaststroke tip- getting to the streamline glide position as quickly as possible is very important. Keep head in line with spine especially when breathing. Scoop hands around under chin and shoot forward without any hesitation. Legs should be squeezing together as hands are going forward.

Announcement!

This Saturday (2/23) I will be coaching a POW! Workout…  7-9 am @ DPAC.

Masters will have the whole pool (yay!) and we will remove all the lane lines so we can get ready for OPEN WATER SEASON! So what if it's only February, the lake is almost thawed right? We will swim around the perimeter of the pool, do some draft simulation drills, some pace work, some turn work, some race work and other various (helpful!) open water drill work.

Please be patient as this will be the first Pool Open Water workout I have run, basically i'm asking you all to bare with me if you decide to come… I promise at the very least that it'll be fun!

-Kristin

Saturday 2/16/13

Holy Moly Masters! What a great workout across the board this morning - two solid hours and (roughly) 4200 yards of swimming!

Here it is...

5 x 200 (or 150) Swim, IM Drill, Kick, Pull, Swim

4 x 125 (or 100) IM Order (one each stroke)
50 Kick/50 Drill/ 25 Swim

5 x 200 @ 4:30
Desc. 1-5 (#5 is faster than fast!)
*remember times, espcially 3, 4, and 5*

150 easy

6 x 100 (or 75) @ 2:00/2:15
#1: build
#2-3: At #3 (from above 200's) pace
#4: build
#5-6: At #3 pace

150 easy

6 x 50 @ 1:15
#1: build
#2-3: At #5 (from above 200's) pace
#4: build
#5-6: At #5 pace

150 easy

4 x 25's One-arm swimming drill
4 x 25's underwater recovery drill
2 x 25's tarzan drill

100 (R-arm / L-arm / underwater recovery / tarzan)

Total = 4,200 yards

I'd like to commend everyone for excellent clock work and math skillz this morning - not too shabby for early on a saturday, rest your brain and your body now.

Have a fantastic weekend,

Kristin

Friday AM 2.15.13

Backstroke Tip- Relax the neck into the water; let the water hold up the head. Breathe in through the mouth and out through the nose. Take time to focus on how relaxed the body is while swimming- it is time well spent.

Wednesday AM 2/13/13

Backstroke drills- on one arm back, leave other hand by side; 6-6 back drill kicking on side, eyes should be up and still; on "Y" back hands should enter water on outside mid line of body
Happy Swimming:)

Tuesday 3.12.13

Monday 2/11/13 "Keeping up with the Joneses"

Mondays have been really low attendance the past few weeks, Nancy Jones has gotten two on one work more than once! (Me AND Sara) I know many of you are doing Tracy's Tri Camp, but I was hoping to see more of you tonight ...

Here's the workout - made special for my momma - "keeping up with the Joneses" :-)

Enjoy and embrace that backstroke!

Friday and Saturday (2/8 & 2/9)

Both workouts were attended by groups ready to get a bit faster, great way to spend the beginning if the weekend! Saturday was a pretty killer set... "Mammoth Man" (the whole set is 6,400!) masters had the option of a 4,800 yard set or the 3,200 yard condensed version:

4 x (4x75/50 IM order by round
300/200 free pull
4x75/50 free swim desc by round
300/200 IM )
2 minutes rest in between sets

Doesn't seem too bad right?? ;-)


Fridays workout is pictured below... Hope everyone had a fantastic Monday.

** please remember the pool closure this week (2/13-15) so NO EVENING PRACTICE WEDNESDAY OR FRIDAY. I believe we'll be have practice at DPAC Saturday morning at 7. No practice (valley or downtown) on Monday - AGB will be closed, DPAC will be open 12-6.

Friday 2.8.13

Catching up on posting workouts- Friday 2/8. Sorry no Wednesday 2/6. Upcoming week is backstroke. Tip-relaxing into water very important. Pull up gently on belly button and push gently on "chest button" while keeping nose pointed to ceiling. All done with body relaxed. Drills with relaxed head , neck and breath will be done this week. Happy backstroking!

Lunch Bunch, February 5 & 7, 2013

Tuesday (Endurance Day)

Warm up:

• 300 swim
• 4 x 150 (50 drill/50 kick/50 swim), reverse IM order

Free Technique

• 3 x 50's pull w/paddles, pull buoy and band
• 2 x 50's pull with paddles and band (no pull buoy), work on body position

Main Set

• 3 x 200/150/100 @ 3:20, descend 1-3
• 50 easy
• 3 x 200/150/100 @ 3:10, descend 1-3
• 50 easy
• 3 x 100/75 @ 1:30, descend 1-3
• 100 easy

Thursday (speed/pace day)

Warm Up:

• 400 - 600 (1/2 free, 1/2 ABF)
• 4 x 75, 50 fist/25 swim, rest :10
• 4 x 50 free w/band
• 4 x 25 kick, build

Main Set #1

• 1 x 100, 75 long/rest :10/25 fast, rest :40
• 1 x 100, 50 long/rest :10/50 fast, rest :50
• 1 x 100, 25 long/rest :10/75 fast, rest :60
• 1 x 100, all fast
• 4 x 50 pull, rest :10

Main Set #2

• 1 x 150, 50 race pace/rest :10/100 FAST (same time as fast 100), rest :60
• 1 x 150, 50 race pace/rest :10/100 FAST, rest 1:30
• 1 x 150, 50 race pace/rest :10/100 FAST, rest 2:00
• 1 x 150, 50 race pace/rest :05/100 FAST
• 4 x 50 pull, rest :10
• 12 x 25 kick (1 ez, 2 fast)
• 100 cool down

Wednesday 2/6/13 PM

Everyone was working really hard tonight! The 10 x 50 seem pretty easy at first, but by the end if the set when they're on :50 it's another story...

Have fun with it, best to have at least one other person to have some fun with you while you're swimming this set.

As a reminder - DPAC will be closed Feb 13-15. No evening masters. AGB is open on regular schedule. Ill post workouts on here for you to do downtown in the evenings, or you can swim in the mornings/afternoons on those days.

Have a great Thursday
!

Kristin

Monday AM 2.4.13

Freestyle week- flutter kicking focus practice. Kick starts at hips, knees soft with legs long- little bend in knee, ankles relaxed, small quick up and down with feet.
From last week fly focus-breathing every other stroke is visibly improving body dolphin and timing. Swimmers are encouraged to perform at least one cycle of "breathe every other stroke" per length
Then more per length after one feels comfortable.

Friday PM (2/1) and Saturday AM (2/2)

Here are the workouts from Friday evening and Saturday morning… had a nice crowd of 11 this morning… and we had the ENTIRE POOL! Seems like such a luxury these days …

SATURDAY MORNING 7:00-8:30 AM 

400 Swim Choice

300 Swim or Pull with Paddles

200 Drill/Swim by 25

100 Kick

6-8 x 50 @ 1:00 / 1:05

4 - SWOLF

3-FLOW

1-FAST

50 ez

4-5 x 100 @ 1:30 / 2:00

1,3,5 Flow pace

2,4 Easy

50 ez

3 x 150 @ 2:30

desc. 1-3 (#3 = Flow)

100 easy

3 x 200 @ 3:30

desc. 1-3 (#3 = Flow)

600 LOCO (50,50,100,100,150,150)

-Alt. Swim / Kick

Total = 3,900 yards

Great workout ! After cool-down my mom showed up to do some video work with a couple swimmers, we learned a lot about their flip-turns and rotation :-) Also how to work the iPad…. Enjoy the weekend! See you Monday.

-Kristin

LUNCH BUNCH WORKOUTS for the week of January 28.

Tuesday, January 29.  Some good butterfly work and some hard core distance per stroke set.  Doesn't look to bad, right?  Give it a shot.  3000 yards total.

Warm up:

300 swim

6 x 75 pull

4 x 50 s/f kick

Butterfly drills:

9 x 50 fly @ 1:10 (50 1-arm, scooter, fly kick SLOB or hold board out)

OR

Fly drills - Hand lead, 1-arm, scooter

Main Set:

8 x 25 @ :30, long, count strokes per lenght

7 x 50 @ :55, hold same stroke count

6 x 75 @ 1:15, hold same stroke count every length

5 x 100 @ 1:30, you got it...same stroke count

100 cool down

Thursday, January 31.  Pace work...pick it up!  3200 yards plus any cool down.

Warm up:

1 x 400 @ (base 100 + :05) x 4

2 x 300 @ (base) x 3

3 x 200 @ (base - :05) x 2

4 x 100 @ base - :10

Main Set:

3x

4 x 25 @ :45 dolphin kick

4 x 75 @ 1:30, descend 1-3, #4 easy