Feb 27, 2007

Warm Up
200 Choice
200 IM kick
200 25 Zipper/ 25 swim
200 25 Rt Arm/25 Swim 25 Left Arm/ 25 Swim (Single Arm is breathe away)

Main Set

5 X 200 @ 3:00/ 3:15/ 3:45

1 - Relaxed recovery stroke
2 - Last 50 fast
3 - 2nd & 4th 50 fast
4 - Last 150 Fast
5 - Fast

50 easy

6 x 100 @ 1:50/ 2:00
50 Back/50 Breast
Descend 1-3, 4-6

50 easy

8 x 50 @ :55 Holding Fastest Pace

100 easy

Triatheletes

Main Set

3 x 200 Descend

3 x 50 kick on side with paddles. Focus on front hand slicing through water, not gliding on the surface.

4 x 50 Swim with Paddles. Same focus on front hand

Back from a break

I am going to start posting my workouts here again on a more regular basis.

One of the things that we have been working on is the concept of snapping your hips.

One every stroke, try to get to this position:

1. Head down
2. One arm stretched out front, pausing
3. You are on your side
4. Your recovery hand is at your head.

Concentrate on not pulling your front arm until you get in that position.

Once you reach that position, snap your top hip down and catch the water with your front hand. Crank your hand, then wrist, and keep your elbow high when you catch.

Repeat.

Snap Your Hips

Do not just roll your hips. It is important to snap the top down in order to get your power.

Post Christmas Workout

Warmup:
200 Choice
4 x 100 - 25 zipper/ 25 choice kick/ 25 fist/ 25 choice nonfree swim

6 x 75 @ !:15/ 1:30
odd: dolphin kick on back
even: choice kick underwater


MAIN SET:
2 x 200 @ 2:35/ 2:55/ 3:55 - Negative Split
4 x100 @ 1:20/ 1:35/ 1:55 Descend 1-4
2 x 50 @ :50/ 1:00 - Almost Catch up
4X100 @ 1:20/ 1:35/ 1:55 Fast on the middle 50
6 x 75: Hold same pace for all 6
1 & 2 @ 1:00/ 1:10/ 1:30
3 & 4 @:55/ 1:05/ 1:25
5 & 6 @ 1:05/ 1:10/ 1:35

100 easy

8 x 50: 1-4 @ :45/ 5- 8 @ :55

Pre-Turkey Tuesday

Warm Up
200 Choice
300 Reverse IM - 25 kick/25 drill/25 swim
200 25 fist & fingertip drag/ 25 swim

1st Set
10 x 75 odd - 50 Fly/25 Free 1:05/ 1:20/ 1:35/ Even - free @ 1:00/ 1:10/ 1:25

50 easy

2nd Set
8 x 100 @ 1:15/ 1:25/ 1:35 Descend 1-3/ 4-6

50 Easy

3rd Set
3 x 50 @1:30 - From a Dive
1 x 100 @2:30 free - normal stroke count minus 2

1st set - Fly
2nd Set - Free
3rd Set - Choice

Thursday, November 17, 2005

200 Choice
3x 100 - 25 right arm (breathe away from your working arm)/ 25 swim/25 lft arm/ 25 swim


1st Main Set

10 x 50 @ :55/ 1:10 odd - dolphin kick/ even flutter kick on your side

50 easy

6 x 100 @ 1:20/ 1:30/ 1:45 Hold the same stroke count

50 easy

8 x 75 odd - free @ 1:00/ 1:10/ 1:25 / Even - Fly/back/breast @ 1:10

50 easy

6 x 150 @ 2:05/ 2:20/ 2: 45 descend 1-3, 4-6

1 x 300 Easy - 50 breathe every 5, 50 breathe every 4, 50 breathe every 3, REPEAT

Have a great day!

Freestyle Flip Turns

Unfortunately, many people were never taught proper flip turn technique. Let's review five aspects of a freestyle flip turn.

1. You need some momentum to do a good flip turn. Too many people approach the wall without any speed. It is much harder to flip if you stop right before you get to the wall. So increasing speed as you approach the wall will help you flip.

2. Concentrate on landing your feet on the wall while you are on your back. There is no need to "Land" on your tummy. Therefore, when your feet hit the wall, you will be on your back with your face and chest facing toward the ceiling.

3. Push HARD off the wall.

4. You get to your side by spinning as you push off the wall.

5. You get to your stomach with your first stroke.

Go practice your turns!

Tuesday November 15, 2005

Warmup- 200 choice/ 200 - 25 back/25 breast/ 200 - 50 fingertip drag/50 swim

1st Main Set:
1 x 200 IM (50 fly/50 back/50 breast/ 50 free) or 2 x 100 IM back to back @ 3:40/ 4:00/ 4:15

1 x 150 free @ 2:10/ 2:30/ 3:00 - fast

1 x 100 IM on 1:50/ 2:00/ 2:15

1 x 50 free on 1:00

repeat set

50 easy

2nd SET
4 x 200 free @ 2:50 descend - count your strokes

50 easy

Final SET
2 x 75 free @ 1:00/ 1:10/ 1:25
3 x 50 back descend @ 1:00
2 x 75 free @ 1:00/ 1:10/ 1:25
3 x 50 Breast descend @ 1:00
2 x 75 Free @ 1:00
3 x 50 free @ 1:00 descend