December 4, 2009

Dang, I missed all of November. Just too busy. If you are reading this, make sure to come try out the Olympus Master's team. I have been swimming with them on and off for the last couple of months and I really like it.

1x400 warm up

4x150's kick/drill/swim by 50; @ 3:15 (3:30, 3:40)

12x100's IM order (by 100, that means 100 fly, 100 back, etc.); @ 2:00 (2:30, 2:45)

10x50's kick down/ swim back--your choice of stroke/kick; @:55 (1:00, 1:10)

8x25's SPRINT--IM order; @ :30 (:40, :50)

2x200's pull, 1 backstroke/1 freestyle; rest :30

4x100's cool down--your choice

Total yardage: 3,700

October 21, 2009

WORKOUT!

1x400 Warm up

4x200's 1-50 Back/50 Free; 2-100 Back/100 Free; 3-Back; 4-Free

8x25's kick, streamline position; @ :30 (:40, :45)

6x100's odds IM, evens easy Free

8x50's odds sprint, evens easy, your choice of stroke; @1:00 (1:10, 1:20)

1x300 Cool down

Total yardage: 2,700

September 21, 2009

Time for another workout. I am pretty excited for this one!

Warm Up:
1x200 Backstroke
1x300 Freestyle
1x400 100 Backstroke/100 Freestyle

6x50's sprint; @:50 (1:00, 1:10)

12x25's IM order kick; @:30 (:40, :45)

Main Set:
2x50's Fly
4x75's Backstroke
6x50's Breaststroke
8x100's Freestyle
***all: odds easy, evens fast (plan for about :15-:25 rest after each individual part (50, 50, 75 etc.)

4x100's cool down, 50 Freestyle/50 Backstroke; @1:50 (2:00, 2:15)

Total yardage: 3,400

September 10, 2009

Twice in one month, and it is not even halfway over yet!!!

1x400 Warmup

8x75's 25 kick/25 drill/ 25 swim; @1:20 (1:30, 1:45)

2x200's IM drill; @ :30 rest

12x25's 1-skull, 2-underwater recovery, 3-3/4 catchup stroke (all free); @ :30 (:35, :45)

8x50's ALL-OUT-SPRINT!!!; @1:30 (1:45, 2:00) (you should be getting at least :45-1:00 rest)

1x500 recovery, distance per stroke

8x25's ALL-OUT-SPRINT!!!; @1:00 (1:15, 1:25) (you should get at least :30-:45 rest)

1x300 recover & cooldown

Total yardage: 3,100

September 2, 2009--Part 2

Another Random Tip:

Breastroke is constantly changing. If you watch the top athletes nowadays you will notice that they do not pull or kick very wide. The new trend is to smaller, faster stroke and kick turn over. So whip those arms through. The kick has changed from up, out, and around...to...upoutround!

I love working on new techniques and ways of swimming!

September 2, 2009

I finally remembered to post another workout. Hopefully this is a good trend but I am not holding my breath!

1x400 Warm Up

(4x)4x25's kick/drill/free/choice; @:30 (:40, :45, :50)

10x50's holding 500 pace; @:45 (:50, 1:00, 1:10)

(3x)
25 sprint; @:30 (:40, :45)
25 easy; @:30 (:40, :45)
50 fast; @:50 (1:00, 1:10)
50 easy; @:50 (1:00, 1:10)
100 hard; @1:50 (2:00, 2:10)
100 easy; @1:50 (2:00, 2:10)
***choose a stroke per round (for the hard ones--all easy are free)

1x200 recovery (nice and easy like)

4x100's kick, one of each stroke, with or without a board; @1:50 (2:00, 2:15, 2:30)

6x50's all out sprint, with fins and paddles; @1:00 (1:10, 1:20, 1:30--you should get ~:20-:30 rest)

4x100's cool down, 1-backstroke, 2-freestyle, 3-backstroke, 4-choice

Total yardage: 3,450

Hopefully this is a good sprint workout for you. It might be a little more than an hour. You can always modify it. Happy swimming!

August 27, 2009

It seems that I have not gotten a hang of this blogging thing. I think you are supposed to do it more often than once a month. But at least it is something, right? So let's just do a small, easy workout since we have not been together for a whole month.

1x400 Warm Up

12x25's IM order, drill; @ :40 (:30, :45)

8x50's Odds kick/swim, evens swim/kick; @1:15 (1:00, 1:30)

6x100's Odds IM, evens easy free @1:45 (2:00, 2:15, 2:20)

1x300 Pull, working on distance per stroke

1x200 Pull, backstroke (with or without paddles), working on whole body rotation

1x400 Cool down

Total yardage: 2600

Thanks for joining me. It is funny that I don't write anything while I am on vacation, but I do when I start back in school...

July 28, 2009

1x400 Warm up

16x25's kick, drill by 25's; @ :30 (:45, 1:00)

4x200's reverse build (start easy and end fast on each one); @ 2:30 (3:00, 3:20)

Main Set:
1x500 100 back/100 free;@ :30 rest
1x400 100 breast/100 free; @ :30 rest
1x300 50 fly/50 free; @ 1:00 rest
1x200 25 IM/25 free

4x75's 25 drill/25 swim/25 drill COOL DOWN; @ 1:30 (1:45, 2:00)

Total yardage: 2,900

June 30, 2009

1x400 Warm-up

8x100's IM order, drill (2x100's of each stroke); @2:30 (2:45/3:00)

Main Set: Ladder

100 IM
100 Easy
200 IM
100 Easy
300 IM
100 Easy
400 IM
100 Easy

*IM's on 2:00 (2:20/2:40/3:00)/100 yds pace
*Free's on 1:45 (2:00/2:15)

12x25's kick, choice; @:30 (:40/:50)

1x300 Cool-down

Total yardage: 3,200

June 24, 2009

Class was canceled today so I just thought I would post another workout.

1x400 Warm-up

4x200's @2:40 (3:20/4:00); descend 1-4 (by 200)

12x100's @1:30 (1:50/2:00/2:15); every 3rd ALL OUT

8x25's @:30 (:45/:50); kick, sprint down/easy back

1x300 Cool-down

Total Yardage: 2,900

June 23, 2009

It has been a long time since I last posted a workout. I am sure it is not an issue since I do not really think anyone reads this. I have been super-busy with school but I will try again to make an effort to post more frequently...

1x400 Warm-up

10x50's @:45 (1:00, 1:15); hold a steady pace (all 50's within 1-3 seconds)

Main Set: @:30-:45 rest per section
100 Fly
100 Fly + 200 (100 Fly/100 Back)
100 Fly + 200 (100 Fly/100 Back) + 300 (100 Fly/100 Back/100 Breast)
100 Fly + 200 (100 Fly/100 Back) + 300 (100 Fly/100 Back/100 Breast) + 400 IM

***This could also be done for the 200 IM (50 Fly, 50 Fly +100 (50 Fly/50 Back.....)

1x400 Cool Down

Total Yards: 3,300

If you have time you can also go down the ladder:

400 IM + 300 (100 Back/100 Breast/100 Free) + 200 (100 Back/100 Breast) + 100 Free
300 (100 Back/100 Breast/100 Free) + 200 (100 Breast/100 Free) + 100 Free
200 (100 Breast/100 Free) + 100 Free
100 Free

Total Yardage: 4,300

May 18, 2009

Hopefully everyone had a chance to swim this weekend! Today I have two workouts since I know that not everyone loves distance.

IM WORKOUT:

1x400 Warm Up

8x75's kick/drill/swim by 25; @ 1:40 (1:50, 2:00)

6x150's IM/Free by 25; @2:30 (2:45, 3:00)

12x25's odds no breath (swimming), evens easy; @ :40 (:45)

5x50's kick; @ :55 (1:00, 1:15, 1:30)

1x200 Cool Down

TOTAL YARDAGE: 2,650


DISTANCE WORKOUT:

1x400 Warm Up

8x50's drill/swim by 25; @ :55 (1:00, 1:10, 1:20)

1x200 @ 3:00 (3:30, 3:45)
1x400 @ 6:20 (6:45, 7:00)
1x600 pull

4x200's 150 Fast, 50 Easy; @3:15 (3:30, 3:45)

1x200 Cool Down

TOTAL YARDAGE: 3,000

This should be a fun one, hope you enjoy it!!!

May 15,2009--Part 2

Now is the time when you all usually ask me to increase yardage. So I will try to post some workouts with more substance.

1x400 Warm Up

10x50's Pace, 70-80% effort; @ :50 (1:00, 1:15)

4x150's 25 Fast Stroke/25 Easy Free; @ 2:50 (3:00, 3:45, 4:00)

6x75's odds: kick/swim/kick evens: swim/kick/swim; @ 1:30 (1:45, 2:00, 2:10)

7x100's last 25 of each SPRINT! @ 1:40 (1:55, 2:10, 2:20)

1x100 easy

8x25's odds: no breath (above or below water) evens: recovery; @ :40 (:45)

1x200 Cool Down

TOTAL YARDAGE: 2,650
(for a shorter workout, omit the 6x75's or the 8x25's)

May 15,2009

Since I have been so neglegent with my posting, I will post again today.

Another Random Tip:

An efficient kick is absolutely crucial to efficient swimming. Kicking, in freestyle and backstroke, keeps your body in position and stream-lined. Dolphin kick helps with your recovery and to maintain the fluid flow of the stroke. Breastroke, well, breastroke is 85% kick so you have to have a strong kick!

The way to have a powerful, efficient kick is to make sure you are pushing water. Don't just kick your legs to have them do something. Make that effort count! Don't forget the up AND down part of each kick.

May 14,2009

Here is a random tip:

Make sure when you are pulling that you are trying to catch water. It does you no good to just slide your arms through the water. Try to think of pulling your body forward with every pull, not pulling your arms through the water. That part of the stroke is called the "catch" because you should be catching water.

April 30, 2009

Don't be too shocked, I am actually posting two days in a row! This was last nights practice:

1x400 Warm-Up

8x75's Kick/Drill/Swim by 25; @:10 rest

5x200's Negative Split (the 2nd 100 is faster than the 1st) @:20-:25 rest; ***Pulling optional

8x50's Middle 25 Sprint; @:50 (1:00 or 1:20)

1x200 Cool-Down

TOTAL YARDAGE: 2,600

April 29, 2009

It has been a while since I last posted a workout. Sorry for the delay. I will try to be better.

1x400 Warm-Up

16x25's IMO (drill if you want) @:40

4x [50 Sprint
100 Recovery
25 Sprint
50 Recovery]

12x25's 1: Sprint
2: Underwater
3: Recovery

1x200 Cool-Down

TOTAL YARDAGE: 1,800

This was the workout from Monday night. I will really try hard to post tonight's workout tomorrow!!!

April 10, 2009

I kind of made this main set confusing. So don't worry too much about times. Just try to make sure to do all parts and remember where you are at. You can add some pulling for the longer parts if you would like.

1x400 Warm Up

8x75's 50 drill/25 swim; choice stroke @1:40

Main Set:
Ladder: start at 25 and go to 300 by 25's (don't go back down)
example:
25, 50, 75, 100, 125, 150...etc
**either do the 50's/100's IM or strong Free, the 25's/75's are recovery (you can go up to 200 for the IM option or add up to 400 if you have time on Free)

1x200 Cool Down

TOTAL YARDAGE: 3,150

April 7, 2009

It was quite the crazy day on Monday night. It was great to get new swimmers but it is always challenging when I have 18 people to watch. But everyone had fun, right?

1x400 Warm Up

6x75's kick/drill/swim by 25 @:10-:15 rest

Main Set:
5x[5x50's] (or 4x[4x50's]) holding the exact same times each 50; drop 1 second each round
example:
round 1 you hold :45 on all 5
round 2 you hold :44 on all 5
round 3 you hold :43 on all 5 etc.

Times: lanes 1-2 1:15, lane 3 1:10, lane 4 1:00, lane 5 :55

2x300's Pull, breath every 3/5 by 50

1x200 Cool Down

TOTAL YARDAGE: 2,900

April 1, 2009

We have a long workout planned for us today. So lets just get straight to it!

1x400 Warm Up

20x50's pace; first 10 85% effort, second 10 90% effort @:45/1:00/1:15

6x100's kick, middle 50 sprint @ 2:15/2:30/3:00

25x100's descend 1-5, drop :10 every group of 5

12x25's 1st-underwater; 2nd-sprint; 3rd-easy @:40

3x300's Pull, breath every 3,5 by 50; @ :15-:30 rest

TOTAL YARDAGE: 5,700




APRIL FOOLS!!!!!

I am such a joker, you could do that workout if you wanted but I know that I wouldn't. Here is what we did on Monday since I forgot to post it yesterday:

1x400 Warm Up

16x25's 1/2 fast-1/2easy; 1/2 easy-1/2 fast; all fast; all easy

5x150's (or 5x250's) Odd 50's fast; evens easy @ :20 rest

6x50's kick; odds sprint-evens easy

1x400 pull; breathing 3,5,7 either by 25 or 50

1x200 Cool Down

TOTAL YARDAGE: 2,450 (or 2,950)

Have a wonderful Snowy April Day!!!

March 27, 2009

Wednesday's practice was divided so I will post two main sets and you can decide which you would rather do. Or you could do both if you are feeling that ambitious!!!

1x400 Warm Up

16x50's (or 20 if you have time) choose a time that is :25-:30 seconds faster than you normally swim a 50 in. Use that time for the first 3x50's. Then drop :05 each round of 3x50's. The last round you should be getting between :05-:10 rest and working pretty hard.

Main Set Option #1:
12x100's @1:30 (1:50/2:00/2:15 Depending which lane you swim in) 3 strong free/1 easy not free.

Main Set Option #2:
9x100's @2:00 (2:15/2:30) 2 IM/1 easy free

6x75's @:10-:15 rest; IM order kick (only 1 flutter kick)

**That is as far as I remember. So do this next part in addition if you have time.**

12x25's @:40; 2 sprint/1 easy, your choice of stroke

1x200 Cool Down

TOTAL YARDAGE: 3,350 (or 3,050)

Have a fabulous workout!!!

March 24, 2009

This workout is a little distanced with sprinting to finish it off.

1x400 Warm Up

5x100's build from 75% to 85% effort (set times on :10-:15 rest)

5x200's Pull; odds all out, evens recovery (set times on :10-:15 rest)

8x50's IM Sprint down, easy Free back @1:00/1:15/1:30

4x50's :15 vertical flutter kick, go straight into 50 sprint free @1:30/2:30

1x200 Cool Down

TOTAL YARDAGE: 2,700

March 20, 2009

Today is the first official day of Spring!! And what a beautiful day it is starting out. Blue skies and warm temperatures.

This workout is the one from Wednesday, sorry I am two days behind, I meant to post this yesterday morning.

1x400 Warm Up

2x100's
2x200's
2x300's
2x400's
2x500's
This is the main set and very long. If you go all the way to 500, pull the 200's and 400's. If you go to the 300's or 400's pull the 100's and 300's. The goal is to make the second one of each about :10 faster than the first. Base the times either off 2:10, 2:00, 1:45 or 1:30 per 100.

6x50's Underwater down/EASY coming back

1x200 Cool Down

TOTAL YARDAGE: 3,900

This was a tough one but everyone who came on Wednesday did a fabulous job on it and they all seemed to enjoy it!

March 17, 2009

HAPPY ST. PATRICK'S DAY!!

I love March and spring, everything is so green and warm! Here is the workout from last night, it was a little short because of a water polo game but we got in a little early too.

1x400 Warm-Up

12x25's Sprint kick down, easy kick back

1x100 easy

8x50's SPRINT @1:15 (this was the King of the Lane game, very fun but you have to have a group of at least 3, similar speed to play)

3x200's :15 rest, 85% effort working on beautiful strokes

TOTAL YARDAGE: 1,800

That is about it for today, short but fun!

March 14, 2009

How about a first Saturday workout! We haven't really done that before.


1x400 WarmUp

10x50's @1:00, try to hold the same pace, within 2 seconds

5x200's Broken with :05-:10 rest between "breaks" and :20-:30 between 200's
1-broken @ 25
2-broken @ 50
3-broken @ 100
4-broken @ 50
5-broken @ 25

12x25's @:30 IM order

6x50's @:10-:15 rest; kick, fast in the middle, easy between the flags & the walls

1x200 Cool-Down

TOTAL YARDAGE: 2,700

Hope this is a good workout for you! Have a great weekend.

March 13, 2009

Happy Friday the 13th!!!

I am not sure how often I am planning to post workouts but today is a start for me. This workout is the one from Wednesday night's practice. So if you missed it you can make it up now!

1x400 Warm-Up

20x50's

1 fast, 1 recovery, 2 fast, 1 recovery, 3 fast, 1 recovery, 4 fast, 1recovery, 5 fast, 1 recovery

(add :10 seconds to your fast time and use that for the fast ones; add :20-:25 seconds to your fast time for the recovery ones)

16x25's
1: 12.5 fast/12.5 easy
2: 12.5 easy/12.5 fast
3: all fast
4: all easy
(your choice of stroke; on :30 seconds)

1x600 Pull; breath every 3,5,7 by 25

1x200 Cool-Down (make sure your heartrate goes down)

TOTAL YARDAGE: 2,600