- 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 29th, 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 1st, 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
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