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.)