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Showing posts from July, 2012
**LCM** A: 900 warm up (200 swim/50 kick/50 drill, repeat) 5x200 swim @ 3:20 6x150 @ 3:00 (50 kick/100 swim) 8x100 pull @ 1:25 or 1:30 10x50 swim @ :60 (only 3 breaths per 50m) 200 cool down *4300 Total* B: 900 warm up (200 swim/50 kick/50 drill, repeat) 4x200 swim @ 4:00 4x150 @ 3:45 (50 kick/100 swim) 6x100 pull @ 2:00 6x50 swim @ 1:10 (only 4 breaths per 50m) 200 cool down *3400 Total* C: 600 warm up (200 swim/50 kick/50 drill, repeat) 3x200 swim w/:30 rest 4x150 w/:20 rest (50 kick/100 swim) 4x100 pull w/:15 rest 100 cool down *2300 Total*
Constant Aquathlon The last Friday of the summer months, we offer an Aquathlon workout. This week we did two sets: 10 minute choice swim warm up 3 x [400 swim      2/3 mile run on grass fields      (descend total time 1-3)] 3 x [200 swim      1/3 mile run on grass      (descend total time 1-3] 200 easy swim cool down
**LCM** A: 600 warm up (100 free/50 non-free) 8x50 w/fins @ :55 (25 kick underwater/25 easy swim) 8x100 @ 1:40 (20 strokes FAST off each wall) 8 x [100 easy @ 2:00      50 SPRINT @ :60] 400 IM (kick/drill/swim/free by 25) 5x100 @ 1:50 (50 free/50 non) 200 cool down *4100 Total* B: 600 warm up (100 free/50 non-free) 6x50 w/fins @ 1:05 (25 kick underwater/25 easy swim) 6x100 @ 2:00 (20 strokes FAST off each wall) 6 x [100 easy @ 2:30      50 SPRINT @ :60] 400 (kick/swim/drill/swim by 25) 4x100 w/:10 rest (50 free/50 non) 100 cool down *3300 Total* C: 600 warm up (100 free/50 non-free) 6x50 w/fins w/:20 rest (25 kick underwater/25 easy swim) 4x100 w/:20 rest (20 strokes FAST off each wall) 4 x [100 easy @ 2:30      50 SPRINT @ :60] 400 (kick/swim/drill/swim by 25) 100 cool down *2400 Total*
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Here's an interesting tidbit that Blogger just showed me.... The number of page-views of this website (during the last month) broken down by country! United States 15459 Canada 1228 United Kingdom 472 Australia 239 Germany 141 Egypt 131 Russia 112 Mexico 91 New Zealand 81 Singapore 74
A: 500 choice warm up 6 minute kick (:40 easy, :20 fast, repeat) 50 easy swim 200 IM (drill/swim by 25) w/:30 rest 4x100 IM @ 1:45 300 swim (3/5 breathing pattern by 50) w/:30 rest 4x150 swim @ 2:10 400 pull (75 free/25 backstroke, repeat) w/:30 rest 4x200 swim @ 2:45 300 IM (kick/drill/swim by 25) w/:30 rest 4x125 IM @ 2:00 (free/fly/back/breast/free by 25) 200 cool down *4500 Total* B: 500 choice warm up 6 minute kick (:40 easy, :20 fast, repeat) 50 easy swim 200 free (drill/swim by 25) w/:30 rest 4x100 swim @ 2:00 200 pull (buoy only) w/:30 rest 4x100 swim @ 1:50 200 pull (buoy and paddles) w/:30 rest 4x100 swim @ 1:45 200 swim (non-free/free by 25) w/:30 rest 4x100 swim @ 1:40 400 cool down (50 free/50 non-free, repeat) *3500 Total* C: 400 choice warm up 6 minute kick (:40 easy, :20 fast, repeat) 50 easy swim 200 free (drill/swim by 25) w/:30 rest 3x100 swim w/:15 rest (easy effort) 200 (pull) w/:30 rest 3x100 swim w/:15 rest (medium effort) 20
A: 10 minute choice warm up 10x50 kick @ :55lcm/:45scy (w/fins) (25 FAST!, 25 easy) 10x50 IM order @ 1:05lcm/:55scy (25 drill/25 swim) 10x50 swim @ :55lcm/:45scy (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez) 3x100, 2x150, 2x300...all pull (base: 1:30lcm/1:20scy) 1x300, 2x150, 3x100...all swim (base: 1:40lcm/1:30scy) 200 cool down *4400 total*  B: 10 minute choice warm up 8x50 kick @ 1:05 w/fins (25 FAST!/25 easy) 8x50 @ 1:15 (25 drill/25 swim) 8x50 swim @ 1:10 (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez) 4x50 @ 1:00, 2x100 @ 2:00, 1x200 @ 3:45, 1x400 w/:30 rest...all pull 1x200 @ 4:00, 2x100 @ 2:00, 4x50 @ 1:00...all swim 200 cool down *3500 total*  C: 10 minute choice warm up 6x50 kick w/:15 rest w/fins (25 FAST!/25 easy) 6x50 w/:15 rest (25 drill/25 swim) 6x50 swim w/:15 rest (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez) 4x50 w/:10 rest, 2x100 w/:15 rest, 1x200 w/:30 rest...all pull 1x200 w/:30 rest, 2x100 w/:15 rest, 4x50 w/:10 rest...all swim 100 cool down
A: 600 warm up (200fr, 100bk, 200fr, 100IM) 6x100 @ 2:00 (25 kick/25 drill/50 swim) 12x25 @ :40 (odds: easy, evens: FAST!) 50, 100, 150, 200, 150, 100, 50...@ :40/scy or :45/lcm per 50 (swim) 4x200 pull @ 2:45/scy or 3:00/lcm 50, 100, 150, 200, 150, 100, 50...@ :40/scy or :45/lcm per 50 (swim) 200 cool down *4100 Total*  B: 600 warm up (200fr, 100 non-free, repeat) 5x100 @ 2:00 (25 kick/25 drill/50 swim) 8x25 @:45 (odds: easy, evens: FAST!) 50, 100, 150, 100, 50... @ :50/scy or :60/lcm per 50 (swim) 4x200 pull @ 3:30/scy or 4:00/lcm 50, 100, 150, 100, 50... @ :50/scy or :60/lcm per 50 (swim) 200 cool down *3200 Total*  C: 600 warm up (200fr, 100 non-free, repeat) 4x100 w/:20 rest (25 kick/25 drill/50 swim) 8x25 w/:10 rest (odds: easy, evens: FAST!) 50, 100, 150, 100, 50...w/:15 rest (swim) 3x200 pull w/:20 rest 100 cool down *2300 Total*
A: 800 warm up (200 swim/200 kick/200 pull/200 swim) 2x400 w/:20 rest (100 IM, 100 free, repeat) 3x300 pull @ 4:30lcm/4:00scy (descend 1-3) 4x200 swim @ 3:15lcm/2:50scy (descend 1-4) 8x100 swim (odds IM @ 2:00/1:45, evens free @ 1:40/1:25) 200 cool down *4300 Total* B: 800 warm up (200 swim/200 kick/200 pull/200 swim) 2x300 w/:30 rest (50 kick, 100 swim) 3x200 pull @ 4:00lcm/3:45scy (descend 1-3) 4x150 swim @ 3:00lcm/2:50scy (descend 1-4) 6x100 @ 2:00lcm/1:55scy (3/5 breathing pattern by 50) 200 cool down *3400 Total*  C: 600 warm up (200 swim/200 kick/200 pull) 2x300 w/:30 rest (50 kick, 100 swim) 3x200 pull w/:20 rest (descend 1-3) 4x150 swim w/:20 rest (descend 1-4) 100 cool down *2500 Total*
A: 800 warm up (200 swim/200 kick/200 pull/200 swim) 2 x [6x50 @ :45 (descend stroke count 1-6)      4x75 @ 1:15 (back/breast/free by 25)      3x100 @ 1:30 (25 sprint!, 75 smooth)] 2 x [50 "frog-on-a-lily-pad", 250 swim "no walls" w/:30 rest      3x100 pull @ 1:20] 2 x [50 @ :60, 100 @ 1:40, 150 @ 2:30 (kick first 25 of each)] 200 cool down *4600 Total* B: 600 warm up (200 swim/200 kick/200 pull) 2 x [6x50 @ :60 (descend stroke count 1-6)      4x75 @ 1:30 (free/non-free/free by 25)      3x100 @ 1:55 (25 sprint!, 75 smooth)] 2 x [50 "frog-on-a-lily-pad", 250 swim "no walls" w/:30 rest      3x100 pull @ 1:50] 100 cool down *3700 Total* C: 600 warm up (200 swim/200 kick/200 pull) 2 x [6x50 w/:10 rest (descend stroke count 1-6)      4x75 w/:15 rest (free/non-free/free by 25)      3x100 w/:20 rest (25 sprint!, 75 smooth)] 100 cool down *2500 Total*
A: 800 warm up (200 swim/200 kick/200 pull/200 swim) 8x50 @ :55 (IM Switch) 8x100 swim @ 1:25 (rotating FAST 25) 4x200 pull @ 2:40 4x200 swim @ 2:50 8x100 pull @ 1:25 (rotating FAST 25) 8x25 @ :30 (ascending time 1-8) *4600 Total* B: 800 warm up (200 swim/200 kick/200 pull/200 swim) 6x50 @ 1:05 (non-free/free by 25) 6x100 swim @ 1:55 (descend 1-3, 4-6) 3x200 pull @ 3:45 (negative split) 3x200 swim @ 3:55 (3/5/7/3 breathing pattern by 50) 6x75 pull @ 1:20 (rotating FAST 25) 8x25 @ :40 (ascending time 1-8) *3500 Total* C: 600 warm up (200 swim/200 kick/200 pull) 6x50 w/:15 rest (non-free/free by 25) 6x100 swim w/:15 rest (descend 1-3, 4-6) 3x200 pull w/:20 rest (negative split) 6x75 pull w/:15 rest (rotating FAST 25) 100 cool down *2600 Total*
A: 600 warm up (100 swim/50 kick, repeat) 12x50 @ :50 (1 drill, 2 build, 1 FAST!, repeat) 4 x [75 (Dive & Sprint!) @ :60      2x75 (moderate effort) @ :60      1x25 (easy recovery) @ :60] 4x150 pull @ 2:10 (3/5/7 breathing pattern by 50) 4 x [75 (Dive & Sprint!) @ :60      3x50 (moderate effort) @ :40      1x25 (easy recovery) @ :60] 4x125 @ 2:00 (free/fly/back/breast/free by 25) 200 cool down *4500 Total* B: 600 warm up (100 swim/50 kick, repeat) 12x50 @ :60 (1 drill, 2 build, 1 FAST!, repeat) 4 x [75 (Dive & Sprint!) @ 1:20      2x75 (moderate effort) @ 1:20      1x25 (easy recovery) @ 1:20] 4x150 pull @ 2:45 (3/5/7 breathing pattern by 50) 6x75 @ 1:30 (free/non-free/free by 25) 200 cool down *3500 Total* C: 600 warm up (100 swim/50 kick, repeat) 12x50 w/:15 rest (1 drill, 2 build, 1 FAST!, repeat) 3 x [75 (Dive & Sprint!) w/:15 rest      2x75 (moderate effort) w/:15 rest      1x25 (easy recovery) w/:60 rest ] 5x100 pull w/:15 rest (3/
Warm-up: 400 Choice Swim 200 Choice Kick Main Set: 4 x 50 Swim (on 1:00-1:20) 1 ez/1 Fast 4 x 75 Swim (on 1:20-1:40) 1 ez/1 Fast 4 x 100 Swim (on 1:40-2:15) 1 ez/1 Fast 4 x 150 Pull (on 2:30-3:10) 1 ez/1 Fast 4 x 200 Pull (on 3:10-3:30) 1 ez/1 Fast 1 Pushup/25 Swim 2 Pushups/25 Swim 3 Pushups/25 Swim etc… up to 10 pushups/25 Swim 100 Choice ez
Warm-up: 600 choice 16 x 25 (on :30-:50) 1-4 ez 5-8 mod 9-12 strong 13-16 FAST! Main Set: 4x [200 Fast from Dive/2 x 50 Swim ez on 1:00] Or 4x [100 Fast from Dive/2 x 50 swim ez on 1:10-1:20] 400 Pull -Build each 200 Warm-down: 200 choice