Tuesday 1-2pm AGB

Weekend of May 24th...

Hello! I just wanted to give everyone a heads up - I decided to make a last minute venture to Skagway this weekend so Josh Anderson will be coaching Friday evening and Saturday morning. I've left workouts for him to use...

I will be coaching at agb next week during the 1-2 pm T/Th workouts and will coach (my) last workout on Saturday the 1st. I've decided to give you guys a really fun, relaxing, easy set for that day called "The Mammoth Man" buahahaha. No need to rest or mentally prepare for it - it'll be a breeze!

Ill save my good byes until after that set, when everyone is in a splendid, non-exhausted mood! 

Have a great weekend, get outside, get in the lake or pool or any body of water really - and get some quality swimmin in! 

- Kristin

5/13 & 5/15/13 workouts

We DO have Saturday practice this Saturday at DPAC at 7am. 

Enjoy these two workouts! The 'anti paddles' are roughly equivalent to swimming with fists (although the folks who used em might not think so...).

Hope you all enjoyed the article in the sports section of the Empire today... Thanks again for the support!

MONDAY 5.13.13AM

Awesome swimming this morn. It was stroke focus day. It is ok, even good to do some of the fly- drill- one arm, breathing to side is helpful for improving body roll. Can do 2-3 fly pulls on one side then 2-3 on other side, then 2-3 both arms. Variations of this drill also are good, important to emphasize body roll! Happy swimming.

Wednesday morning (5/8/12)

IM / stroke work ... FUN

Friday morning (5/10/13)

Great workout! Enjoy the weekend, see ya back at DPAC on Monday :-)

MONDAY 5.6.13AM

3400 and not all freestyle! Kristin coaching W, Fr. Valley pool swimmers come join us- there's room:) remember this week and next Lunch Bunch moved to 2-3. See you downtown:)

Saturday AM

Holy Moly! Inspiring workout this morning... Way to kick you-know-what!

Friedreich's Ataxia Research Alliance (FARA)

Hello, as mentioned at practice this morning… here is the link to my fundraising page:

http://fara.kintera.org/faf/donorReg/donorPledge.asp?ievent=1021537&supId=363654211

Thank you all… a large majority of the contributions so far have been from this wonderful group! We are truly blessed to have such a phenomenal group of SWIMMERS!

Kristin

Monday and Wednesday (4/29 & 5/1)

Announcements/Updates:

- Next week (5/6-5/12) DPAC will be CLOSED please do not show up for evening masters... the doors will be LOCKED. You may decide to swim downtown either at 5:30-6:30am MWF OR at 2-3 pm on T/Th (note the different time). Myself and my mom (Coach Lisa) will be splitting the coaching between those two workouts. Please don't hesitate to email with questions about time and/or coaching schedule next week. There will be Saturday morning practice tomorrow at DPAC at 7.


Here are Monday and Wednesday workouts from the evening swims. Monday was an IM/Aerobic focus with some drills and a mixture of swimming stuff... Wednesday was Threshold focus (my favorite!).

It's meant to be challenging...

-Coach Kristin

April 29^th, 2013

Masters 5:30-6:30 PM

THERE IS SATURDAY PRACTICE 5/4 at 7 – 9 am

Warm-up: 600 (200 Free / 50 non-free / 50 kick X2)

8-12 x 50  w/fins!! @ :15-20 seconds rest

        1 (or 2) drill and 1 swim of each stroke (IM Order)

                   FLY: 25 hand-lead body dolphin

                             25 3 body dolphin w/ 1 stroke

                   BACK: 25 Right arm only

                                 25 Left arm only

                                          BREAST: 50 Body dolphin w/ BR pull

 

                   FREE: 25 “Aqua-man” (underwater strokes)

                                25 “Tarzan” (head up swim)

                            

Main Set:        8-12 x 100 (go through pattern 2 or 3 times)

                                      @ :20-30 seconds rest

#1 – Free

                             #2 – IM or Non-Free

                             #3 – Kick

                             #4 – Pull

                             3 x 200 Pull Build within each 200

                                      @ :30 seconds rest

Total (Max.) = 3,000 yards

 

May 1^st, 2013

Masters 5:30-6:30 PM

 

Warm-up: 500 Swim Choice

                   100 Kick Choice

                   4 x 25 Kick (2 with band around ankles / 2 without)

                             @ :15 seconds rest

                   4 x 25  @ :15 seconds rest

                             Odds= balance drill

                             Evens = swim

Main Set:   2 or 3 times through entire set…

                             100 @ 1:45 / 2:00 / :30 Sec. Rest

                             200 @ 2:45 / 3:00 / 3:15 / :20 sec. rest

                             300 @ 3:45 / 4:30 / 4:45 / :10 sec. rest

                             50 easy , gather land together if needed

                                  100  EASY

                  

Total (Max.) = 2,900 yards

Trevor was here muahahahah kristin sux

FRIDAY 5.3.13AM

3,700 /HR. focus on freestyle with breath control/conditioning. There IS Saturday practice tomorrow 5/4-7-9am. Have a great weekend. GSC end of year banquet Sunday 3 pm at TMHS- come join your team of all ages!