Friday, July 27

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

Wednesday, July 25

**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*

Tuesday, July 24

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!

Graph of most popular countries among blog viewers

United States
15459
Canada
1228
United Kingdom
472
Australia
239
Germany
141
Egypt
131
Russia
112
Mexico
91
New Zealand
81
Singapore
74

Monday, July 23

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)
200 (non-free/free by 50) w/:30 rest
3x100 swim w/:15 rest (FAST! effort)
400 cool down (50 free/50 non-free, repeat)
*2500 Total*