Friday, July 31

Fun Day at the Pool!

300 (swim)
300 (kick/swim by 50)
300 drill/swim by 50)
5 minutes: Vertical Kick (30 sec easy w/ hands below water, 30 sec HARD w/hands out of water)
5x50 w/Tennessee Tumbler Turns (go underwater @ the flags, turn underwater, try to kick out to flags before coming up for air)
5x100 Suicides (swim 15m, flip, come back to wall, swim 20 meters, flip, come back to wall, swim 25 meters, flip, come back to wall; rest :60)
3x100 (#1: Head-Up/swim by 50, #2: Doggy-Paddle/swim by 50, #3:Cork-Screw/swim by 50)
5x25 Underwaters...try to kick as far as you can underwater; rest :60
RELAYS!! Even Coach Sara got in the pool today...to make the relay team #s even:)
1: freestyle
2: IM (each person does a different stroke)
3: pull buoy (must pass off buoy like a baton)
4: Add-A-Person (gain a relay-mate every turn)
200 cool down

*Enjoy a fun day at the pool...play and race with your friends, family, teammates:)

Wednesday, July 29

**Long Course Meters**

A:
600 warm up
6x100 IM (2 kick @ 2:20, 2 drill @ 1:55, 2 swim @ 1:45)
3x200 IM swim @ 3:30
10 minute kick (:60 easy kick, :30 FAST kick)
4x150 pull @ 2:15
2x300 pull @ 4:30
10 minute kick (:45 easy, :45 FAST kick)
100 easy
6x50 @ 1:20 (1 ALL OUT, 1 easy recovery)
200 cool down
*4400 Total (estimate)*

B:
600 warm up
6x100 (2 kick @ 2:40, 2 drill @ 2:20, 2 swim @ 2:00)
2x200 swim @ 4:00
10 minute kick (:60 easy kick, :30 FAST kick)
4x100 pull @ 2:00
2x200 pull @ 4:00
10 minute kick (:45 easy, :45 FAST kick)
100 easy
4x50 @ 1:30 (1 ALL OUT, 1 easy recovery)
200 cool down
*3500 Total (estimate)*

C:
400 warm up
4x100 w/:40 rest (2 kick, 2 drill)
2x150 swim w/:60 rest
10 minute kick (:60 easy kick, :30 FAST kick)
3x100 pull w/:30 rest
2x150 pull w/:50 rest
10 minute kick (:45 easy, :45 FAST kick)
100 easy
4x50 w/:45 rest (1 ALL OUT, 1 easy recovery)
100 cool down
*2600 Total (estimate)*

Monday, July 27

**Long Course Meters**

A:
10x50 @ 1:10 (descend stroke count 1-5, 6-10)
1x300 pull smooth
3x100 @ 1:45 (descend 1-3)
8x50 @ 1:05 (descend stroke count 1-4, 5-8)
2x300 pull @ 4:40
3x100 @ 1:40 (descend 1-3)
6x50 @ 1:00 (descend stroke count 1-6)
3x200 pull @ 3:10
3x100 @ 1:35 (descend 1-3)
4x50 @ :55 (descend stroke count 1-4)
2x200 pull @ 3:10
3x100 @ 1:30 (descend 1-3)
200 cool down
*4700 Total*

B:
10x50 @ 1:20 (descend stroke count 1-5, 6-10)
1x300 pull smooth
3x100 @ 2:00 (descend 1-3)
8x50 @ 1:15 (descend stroke count 1-4, 5-8)
2x300 pull w/:40 sec rest
3x100 @ 2:00 (descend 1-3)
6x50 @ 1:15 (descend stroke count 1-6)
3x200 pull @ 4:00
3x100 @ 1:55 (descend 1-3)
200 cool down
*3800 Total*

C:
8x50 w/:30 sec rest (descend stroke count 1-4, 5-8)
1x300 pull smooth
3x100 w/:60 rest (descend 1-3)
6x50 w/:30 rest (descend stroke count 1-6)
1x300 pull smooth
3x100 w/:60 rest (descend 1-3)
4x50 w/:30 rest (descend stroke count 1-6)
200 cool down
*2300 Total*