Friday AM and PM workout (4/26/13) AND Saturday (4/27)

Hey! I will post the workouts from earlier last week tomorrow. For now see the Friday and Saturday workouts... Hope you all enjoyed the spring snowstorm(s)!

Saturday workout was a bit different depending on the lane you were in... Lane 5 did the most yards. Here's what they did:

400 swim (75 free / 25 non free)
200 (50 kick / 50 swim)
400 pull (breath every 3/5)
200 (R arm / L arm / scull / build)

8 x 25 @ :10 seconds rest
Odds = balance drill
Evens = "easy fly" (fly until it falls apart... Then switch to freestyle)

"Broken Mile"

400 cruise @ base
300 build @ base
200 threshold @ base + :5
6 x 100 best average @ b + :15
3 x 50 @ 1:00 or 1:10

2 x 75 (k / d / s)

15 x 100
5 @ base + :05
5 @ base
5 @ base - :05

600 locomotive ( swim / kick )
(50 swim / 50 kick / 100 swim / 100 kick / 150 swim / 150 kick)

Total = 5,300 yards (maximum)

WEDNESDAY AM4.24.13

Kicking mixed in with strokes and fast free was the general focus for this workout. Kristin will be coaching Friday am as well as her pm practice. Saturday practice is back! See email/website for details. Fifty six age group swimmers from GSC are headed to Anchorage for state championship:) Have a great weekend:)

MondayAM 4.22.13

Hey y'all butterfliers- one arm fly, breathing every other stroke, these drills improve body dolphin(roll) which is crucial for smooth butterfly. Enjoy the drills!

Wednesday PM Workout (4/17/13), Updates, and Article

Here is Wednesday's evening workout - the focus is threshold and breaststroke; work on keeping your heart rate up for about 30 minutes :-) Enjoy.

UPDATE ON SATURDAY WORKOUTS:  They will resume starting April 27th . We had to push for this so we need attendence to remain high! Tell your friends :-)

Also, look for updates on a pre-summer / end of winter BBQ coming up towards the end of May!

The GSC End of Year Banquet is May 5th, Masters are invited to attend although the focus will be on the kids (sorry guys!).

Finally, check out this swimming article I stumbled across, I think most of you would benefit from reading it (hint hint!).

http://www.swimsmooth.com/contentious.html

-Coach Kristin

April 17, 2013

Masters 5:30-6:30 PM

 

Warm-up:

400 Swim (75 Free / 25 Breaststroke)

·       Breath every 3^rd stroke for Free!

200 (50 Swim Choice / 50 Kick Breast on Back)

 

8 x 50 (25 Breaststroke / 25 Freestyle)

                -Focus on Pull out and Turns

@ 1:00 / 1:10 / :20 rest

               

Main Set:       

6-10 x 200 @ 3:00 / 3:15 /3:30/3:45/:20 Sec. Rest

                               #1 – build

                               #2 thru 4 – threshold

                               #5 – easy / build

                               #6 thru 8 – threshold

Cool Down: 200 choice

Total (Max.) = 3,200 yards

Workouts from last Friday (4/12/13) and Monday (4/15/13)...

The 50 set on Friday was great! Started off pretty relaxed and "flowing" then started to get those heart rates up towards the end! The key is to stay consistent throughout - even with less and less rest as the set goes on.

The Monday workout is meant to be pretty aerobic - nothing too crazy. Mix up your strokes with the emphasis on breaststroke - if you want to try putting a pull bouy inbetween your legs like you normally would for pulling, and do breaststroke kick it's a great way to train your body to keep your knees together longer as well as working on the finish or "whip" part of the kick. Enjoy!

-Coach Kristin

 

April 12, 2013

Masters 5:30-6:30 PM

 Warm-up: 400   or   500 Swim choice

                6 x 75 or 50   (50 Back Drill / 25 Back Swim)

@ :20 Sec rest

                        **Drill options:  -false lift

                                               -6K switch

                                               - L.A. combo (3 free / 4 back)

                                               - any others you know

                5 x 50 Kick @ 1:05 / 1:10 / 1:15 / :20 sec rest

                        Odds = on side face out of water

                        Evens = choice

Main Set : 24 x 50 (1-12: steady  / 13-18: desc. / 19-24: finish!!)

                                   1-3 @ 1:20 / 1:30 / :45 rest

                                   4-6 @ 1:15 / 1:25 / :40 rest

7-9 @ 1:10 / 1:20 / :35 rest

10-12 @ 1:05 / 1:15 / :30 rest

13-15 @ 1:00 / 1:10 / :25 rest

16-18 @ :55 / 1:05 / :20 rest

19-21 @ :50 / 1:00 / :15 rest

22-24 @ :45 / :55 / :10 rest                          

Cool Down:    200 easy

Total = 2,600 (Max.)

 

April 15, 2013

Masters 5:30-6:30 PM

 

Warm-up:       200 choice swim

200 easy kick

200 stroke other than freestyle

 

8 X 25 @ :40 / :50 / :10 rest

2 x [2 ½ fast 1 easy, 1 fast]

 

Main Set:                        **twice through**

                        200 swim choice @3:20 / 3:30 / 3:40 / :30 rest

3 x 100 swim choice @ 1:40 / 1:45 /1:50/:20 rest
6 x 50 @ 1:10 / 1:15 / 1:20 / :10 rest

Odds = breaststroke kick

Evens = breaststroke swim

200 drill [50 separation drill / 50 swim / 50 1Pull/3kicks / 50 swim]

 

Cool Down: 200 choice

Total yards: 3,000

Saturday 4/6/13

I wasn't here for this one ... But from what I heard Josh led a great workout! Thanks Josh!

Monday and Wednesday PM 4/8 & 4/10

Here are the workouts from earlier this week... Wednesday was a great evening workout and from what everyone said last night - so was Monday!

The new summer schedule is posted on the GSC website, and you should've received it in your inboxes already - as well as the flier I handed out last night at the pool... those will be available to grab for anyone that would like a hard copy. The new schedule starts May 28th.
 
There will be NO SATURDAY PRACTICE this coming saturday 4/13 (so you can expect a wonderfully torturous workout the following week...). The tri-group will be doing a practice tri downtown at agb and the GSC kids will be utilizing the DPAC facility... if you are participating in the triathlon GOOD LUCK!

I hope you are all enjoying this beautiful spring weather!

-Coach K

 

April 8, 2013

Masters 5:30-6:30 PM

Warm-up: 200  Swim / Drill by 50

                   100 Kick

                   200 Pull

                   100 Kick

                   200 I.M. Drill / Swim by 25    

Main Set : 4 x (1 x 400  @ :15 – 20 sec rest

                             1 x 100 easy @ :45 – 1:00 rest)

                   #1: Steady Free

#2: 50 NF Mod / 300 steady free / 50 NF faster

                   #3: 100 NF Mod / 200 Steady free / 100 NF faster

                   #4: 150 NF Mod / 100 steady free / 150 NF faster

** you may also do ALL FREE with the same speed pattern**

 

Cool Down:        100 easy

Total = 2,900 (Max.)

 

April 10, 2013

Masters 5:30-6:30 PM

 

Warm-up: 200 or 300   Swim

                   100 or 200   Kick

                   200 or 300   Pull

                   100 (25 6Kswitch / 25 Shark fin pause / 25 kick on bk /                                                 25 build swim)

                   8 x 25   ALL BACK  @ :40 or :15 sec rest

                             Odds = easy

                             Evens = fast

Main Set :  1-3x thru entire set: BK or FR

 

 (300 swim or pull

 @ 5:00 / 5:15 / 5:30 / :30 sec rest

                               200 swim build by 50(last 100 should be pushed)

                                      @ 3:20 / 3:30 / 3:40 / :20 sec rest

                               100 swim FAST

                                      @ 2:00 / 2:10 / 2:20 /2:30 / :45 sec rest)

  Cool Down:        100 easy

 Total = 3,000 (Max.)

 

 

 

FRIDAY AM MASTERS 4.5.13

From observation this am practice, I believe this group, for the majority, has moved to mostly interval training for the level of workout to be challenging. Getting that heart rate up is key:) Next week is backstroke- backstroke on intervals.... hm??we'll see. Have a wonderful weekend. There is Saturday am practice 7-9.

MONDAY AM4.1.13

Great Monday am blast! Notice a little bit more yardage than usual- go for it! Kristin will be coaching for me Wednesday am and I (Lisa) in pm. Have a great week.