Friday & Saturday (3/29 & 30)

Last night we had a great sprint workout with lots of faaaaassssttt swimming!

Today we had another impressive Saturday Set with 20 swimmers of all levels and again had to snag another lane from the little ones. OHHH well, if we're there on time we get the lanes! But of course were the mature adults and know how to share, right?

The workout this morning went something like this :

4x(150 swim, 100 IM drill, 50 kick)
8x75 swim with paddles @1:15/1:20/1:30 breathing pattern 3/5/3 by 25

11x150 @ ~:15-20 on hard / ~:30 on mod.
3-hard
1-moderate
3-hard
1-moderate
3-hard

600 "Locomotive" swim/kick (50 s,50 k,100 s, 100 k, 150 s, 150 k)

5 minutes of "whatever"

2 x all out efforts (most did 2 x 100) timed off blocks

Cool down

Around 4,500 was the furthest anyone went today. LOTS of fast swimming folks!

I posted a picture of my mom (Coach Lisa!) and Lynn K. Who joined a majority of the swimmers this morning in the Glacier 10k AFTER doing the workout. You guys are ANIMALS. Yes, especially you Cathy T.

Enjoy the rest of your weekend!

- Coach Jones

FRIDAY AM MASTERS 3.29.13

It was mid-distance Friday with some stroke thrown in for good measure. On the workout if you spot "the note/?" And can answer it, post it:) have a wonderful Spring weekend.

Butterflyyyy!!! 3/27/13

Worked on the body dolphin tonight - some are making giant strides to a perfect butterfly stroke! Yipee.

Friday & Saturday

I'm just gonna give a shout out to all masters who showed up and kicked butt this morning in the water - you guys are freaking ROCKSTARS ! Great Australian chase at the end of it all too ... Have a nice relaxing weekend.

Monday is Sewards day and Jim G. Told me Seward didn't swim so we aren't either! No masters (am or pm) on the 25th. DPAC will have limited hours so if you wanna swim check them out! See you on Wednesday.

-KJ

FRIDAY AM 3.22.13

Reminder NO Practice Monday 3/25 am or pm. Practice Saturday:).

Monday AM 3.11.13

Howdee- it's backstroke week:). Tip of the day: MUST relax the Head back, neck and shoulders to help keep the hips up. Try to breathe naturally-in through mouth, out through nose. Place little finger first, smoothly outside midline of body. Staying relaxed is key! The arms by side kick on back -finding relaxed balance point and then the same kick on back with quarter turn every
3-4 kicks, are two very good drills to repeat for gaining relaxed balanced backstroke. Happy water stroking:)

Monday and Wednesday (3/4 & 3/6)

Monday and Wednesday evening workouts :

I was trying to mix it up this week with the use of new equipment and some new drills! Hope everyone is enjoying them =D

 

 

March 4th, 2013

Masters J 5:30-6:30 PM

 

Warm-up:       200 Swim Choice

                        200 Pull (BAND & BUOY ONLY!)

                        2 x 100 or 200 IM @ :20 SR

                                #1 = Fly / **L.A. / BR / L.A.

                                #2 = ***S.A. / BK / S.A. / FR

** “L.A.” = Long Access Combo = 3 Free strokes/ 4 Back strokes, Freestyle and Backstroke are “Long access strokes”.

***“S.A.” = Short Access Combo = 3 Butterfly strokes / 3 Breaststroke strokes, Butterfly and Breast stroke are “Short access strokes”.

Main Set :       3x through (2^nd time through = pull)

300 cruise @ 5:00/5:15/5:30/:45 SR

                                200 moderate @ 3:00/3:10/3:20/:30 SR

                                100 fast @ 1:40/1:50/2:00/ :20 SR

Cool Down:    100 easy

Total = 2,700 (Max.)

 

March 6th, 2013

Masters J 5:30-6:30 PM

 

Warm-up:       400 Swim Choice

                             300 Pull (BAND & BUOY ONLY!)

                             200 (R-arm only/L-arm only/scull/swim 2x thru)

                             100 I.M. (or non-free) Drill

Main Set :                 4 x 25's Kick @ :20+ seconds rest

                                             2 – kick with band around ankles (w/board)

                                             2 – swim without band

4 x 50's @ :55 / 1:00 / 1:10 / :10 seconds rest     
          Free 85% effort

4 x 75’s @ 1:20 / 1:30 / 1:40 / :15 seconds rest
            2 – “OK” drill (w/ping pong ball)

2 – Fr Swim (focus on “catch” phase)

 

 4 x 100's @ 1:30 / 1:35 / 1:40 / 1:45 / :20 sec.
          2 – moderate

                                              2 – faster

TWO TIMES THROUGH ENTIRE SET

                                                            

Cool Down:    100 easy

Total = 3,100 (Max.)

 

 

 

Wednesday AM 3.6.13

First all freestyle practice in my 5ish years coaching masters. Maybe that could be stepped up to once a year:) could be done sore shoulders with all the pulling.

Friday PM 3/1 & Saturday 3/2

Saturdays workout was another one for the books! In Kim R.'s words... "Every Saturday I think - 'ok THAT was the hardest one' and it just keeps going!"

The warmup was pretty standard: 400-300-200-100

Then right into the main set: ____ x 100 @ 2:01

We started on the :20 past the minute, the goal was to always come in before the "top" so the first one needed to be faster than 1:40, then 1:39, then 1:38, etc. some people did other strokes, some used fins but the goal was to just keep going until we stopped! Ended up doing about 25 for most people. Followed by some easy swimming, and turn work.

Max yardage = 4,500

Nice work Masters!!

Don't forget about the time trial on Sunday March 10th! Warmups start at 7:15 (reminder about daylight savings time that day! Don't forget!)

-Kristin

Time Trial - Sunday March 10th, 2013

Masters - The GSC Time Trial on March 10th is open to Master swimmers who would like to compete! Please see our website for registration form and Masters Waiver form which must be signed at every meet.

http://www.gsc-swim.org/EventShow.jsp?id=232250&team=azgsc

Warm-ups begin at 7:15am and the Time Trial begins at 8:00am. There will be no relays, and the order of events is as shown on registration form. You are allowed to sign up for three events. Deadline to sign up is MONDAY March 4th, 2013.

If you have any problems signing up, or are unsure of something - please don't hesitate to ask any of the coaches, we're happy to help!

-Kristin

Saturday AM, Monday PM, Wednesday PM

Here are the workouts from the past week or so...

Saturday: POW Workouts! (Pool Open Water Workout)...

• We swim in circles for awhile in one direction, then turned around and swim for awhile in the other direction...
• Practiced turning without pushing off the wall (flipping or swivel turns) 3 x 200
• Swam with heads up out of the water (Tarzan)
• Swam with no goggles on, practiced putting them on quickly and resuming swim -- also tried swimming without a cap (for those with long hair).
• Practiced swimming close to each other, touching toes, moving around or passing people.
• Practiced drafting off of each other ("friendship" set - turns leading "lane" with lanemates swimming directly behind you) 6 x 100
• "Deck-ups" 8 x 50 from deep end, changing from swimming to standing quickly

 Really fun practice - 19 swimmers in the water.

February 25th, 2013

Masters & Triathletes J 5:30-6:30 PM

 

Warm-up:  500 [200 swim / 50 kick / 200 swim / 50 kick]  

 Main Set 1:     3 x [ 4 x 50 Pull @ :15 rest

                                2 x 100 (50 drill / 50 swim) @ :20 rest

                                1 x 200 Swim @ 1 minute rest]

                  

                                                OR

               

Main Set 2:     4 x 50 Pull @ :55 / 1:00 / 1:10 / :15 rest

                        2 x 100 Negative Split @1:30/1:40/1:50/:20

                        1 x 200 Faster middle 100 @ Rest 1 minute

 

                        4 x 75 Pull @ 1:15 / 1:30 / 1:45 / :15 rest

                        2 x 150 Neg. Split @ 2:15/2:30/2:45/:20

                        1 x 300 Faster middle 150 @ Rest 1 minute

 

                        *4 x 100 Pull @ 1:40 / 1:50 / 2:00 / :20 rest

                        2 x 200 Negative split @ 3:00/3:15/3:30/:30

                        1 x 400 Faster middle 200

 

*If not started before 6:10, do 4 x 75, 2 x 150, 1 x 300 again instead of 4 x 100, 2 x 200, 1 x 400.

Cool Down: 100 easy

 Total = 3,300 (Max.)

 

 

 

February 27th, 2013

Masters & Triathletes J 5:30-6:30 PM

Warm-up:        400 Swim Choice

                                    6 x 50 Kick (odds – fast  @ :15 sec rest

                                                                  evens – easy)        

                                    4 x 75 I.M. Order (by 75) kick/drill/swim

                                                @ :20 sec rest

       

Main Set :        6 x 150 with FINS @ :20-:30 sec rest

                                                (50 kick/50 swim/50 swim w/overkick)

                                                Free OR Back (mix it up)

                                    600 “Loco” (3-4 hard kicks off every wall)!!

                                                (50 swim / 50 kick

                                                100 swim / 100 kick

                                                150 swim / 150 kick)

                                    *all continuous, all your choice*

If extra time à Vertical  kick à :40 seconds on / :20 rest

Cool Down: 100 easy

 Total = 2,600 (Max.)