TYDE Masters

Frank Clark Meet 2011

2011-03-08T22:58:00.001-05:00

Six swimmers from Tyde Masters participated in our first team meet at the Frank Clark Classic in Greensboro on March 5, 2011. This was the first official Masters meet both for our team and for four of the six swimmers, and we had a great time!

Tyde started the meet strong with a 1-2 finish by Coach Doug and Stu in the Men's 45-49 1000 freestyle. Steve followed up with a personal best of 14:16.13 in the 1000 free, winning the Men's 55-59 division. Steve also had a personal best of 1:20.62 in the 100 IM.

Betsy turned in a personal best of 29.88 in the 50 free, and had strong performances in the 50 back and 50 fly, winning the 25-29 Women's 50 fly with a personal best of 34.46. Coach Jennifer contributed with wins in the 45-49 Women's 50 free, 100 IM and 50 breast. Coach Doug followed his 1000 victory with a win in the 50 fly, and Dan turned in great performances in the 50 and 100 breaststroke in the Men's 45-49 division. Stu won the 45-49 Men's 50 free with a 25.07.

The guys wrapped up the meet with a decisive victory in the Men's 200 Free Relay, taking an early lead and never relinquishing it.

We celebrated afterward at the Old Town Draught House in Greensboro. Great meet, everyone, and let's get ready for States!

You can check out more pictures from the meet on our Facebook page!

Changes to the TYDE Masters Program

2011-01-13T20:47:00.000-05:00

There are some upcoming changes to our program that we wanted to let you know about. TYDE Masters at the Jerry Long YMCA is going merge with the Masters/Tri program at the William G. White YMCA (formerly Central YMCA), and will be run under the auspices of the Northwest NC Riptyde Swim Team. Most of the changes are administrative in nature, and will have little impact on our day-to-day workouts at Jerry Long. The payment system will change from quarterly to monthly, and you will have the option to do a bank draft. TYDE will also sign you up for USMS if you wish to join. Leann Day, the registrar at TYDE, should be contacting you before too long to explain the changes.

Along with the admin changes, you will also have more practice options (you can work out at WGW as well as at Jerry Long). We will also have more access to TYDE resources such as coaches and technology (underwater camera and DVDs), as well as the opportunity to do run/bike brick workouts on the 1st and 3rd Saturdays of each month. More details can be found here: http://www.teamunify.com/TabGeneric.jsp?_tabid_=36829&team=ncwsy

As always, if you have any questions, please don't hesitate to ask.

Happy New Year!

2011-01-01T09:35:00.002-05:00

Happy New Year from TYDE Masters!

2011 is bringing some exciting things to our organization. First and foremost, our affiliation with the Northwest NC Y Riptyde Swim Team will be getting stronger. This will open up new training opportunities, and access to coaching resources, facilities and technology. We are very excited about this, and will have more information for you soon.

What would a New Year be without some New Year's resolutions? Here are a few for TYDE Masters for this year:

1 - A team swim meet. Mark your calendars for March 5, 2011! That is the date for the Frank Clark Masters Open in Greensboro. We want to make this our team meet for the 1st quarter of 2011, and would like for as many swimmers as possible to participate. It is a one-day event, and we can swim some great races and finish the day with a social.

2 - Goals. Set a swimming/fitness goal for 2011. Want to lose 10 pounds? Do an open water swim? Do a triathlon? Qualify for Masters Nationals? Set a goal, write it down and let us help you get there. Remember to make your goals SMART: Specific, Measurable, Action-Oriented, Realistic, and Time-constrained.

3 - More social time. We love to see you guys away from the pool, so we'd like to have a get-together once a month or so. It can be dinner, a ball game, a fun run, or anything fun you can think of. Suggestions are always welcome.

4 - More social networking. We are trying to expand the blog beyond just posting workouts. We also have a Facebook page, so check us out on Facebook, and post comments, links and pics.

Happy New Year and we'll see you at the pool!

Thursday, 30 December 10

2010-12-30T16:19:00.001-05:00

Warm-up: 400 swim choice/200 kick

4 x 50 drill @ R :15 - 25 six-beat switch/25 catch-up

Main set (w/fins) - Do the following sequence 2 times:

1 x 100 free @ R :20

2 x 75 IM (no breaststroke) @ R :15

3 x 50 @ R :15 - no freestyle

4 x 25 @ R :10 - no breaths

Rest 2:00

4 x 25 sprint on 1:00 - start from the blocks and walk back after each 25

Cool down - easy 100

Total - 2000

Tuesday, 28 December 2010

2010-12-28T16:14:00.000-05:00

Warm-up: 300 swim choice/200 kick

6 x 150 pull @ R :30 Breathe every 3-5-7 by 50. Use buoy/paddles

5 x 100 IM kick @ R :20 No board

4 x 50 drill @ R :15 25 catch-up/25 overkick

Cool down: easy 200

Total - 2300

Workout - Long/short

2010-11-18T18:58:00.000-05:00

Warm-up: 2 x (100 swim/100 kick/50 scull)

Main set:

400 @ 60-70 RPE R :20

50 sprint R :30

300 @ 60-70 RPE R :20

50 sprint R :30

200 @ 60-70 RPE R :20

50 sprint R :30

100 @ 60-70 RPE R :20

50 sprint R :30

50 @ 60-70 R :20

50 sprint

8 x 25 kick FAST @ R :10

Cool down - easy 200

Total - 2200

Workout - Speed

2010-11-16T18:50:00.001-05:00

Warm-up: 200 swim/200 kick/200 pull

4 x 100 free @ R :30 - build through each 100

Main set:

3 Rounds

1 x 100 @ R :30

2 x 75 @ R :20

3 x 50 @ R :15

4 x 25 @ R :10

Rest 2:00

All swims should be high-intensity

12 x 25 on :40 underwater kick with fins

Cool d0wn: easy 200

Total: 2700

Upcoming Events - 2010/2011 Season

2010-11-14T13:21:00.002-05:00

I know that the fall competitive season is well underway, but I wanted to let everyone know what events are still to come. Doug and I have talked about choosing one meet to focus on, maybe sometime in February or March of 2011. This would give everyone time to check/clear their calendars as necessary, and give the group something to focus on doing together.

Two possible events that jump out right away are the Sunbelt Meet in Charlotte on Jan 29-30, and the Frank Clark Meet in Greensboro on Mar 5. Also, the NC State Championships in Hillsborough on April 3-4 might be a good one to shoot for.

Make sure you join US Masters Swimming - you will need to be a registered member to compete in these events. The link to the USMS registration site is here.

Trying this again

2010-11-14T13:00:00.004-05:00

As you can see, I got a little lax in posting workouts. Some of it was due to time constraints, andn't some to just procrastination/laziness. I don't know how many people were actually using the workouts, but I've had enough people tell me they like the postings to try and get it going again.

I'm going to try to change course a little. Instead of posting every workout that we do during the week, I am just going to post one or two workouts per week. They may or may not correspond to what we actually did during the week. I will try to keep it varied, with distance, speed and stroke-centered workouts, and make sure that they are tagged appropriately.

Hopefully these will be helpful to anyone who misses a workout or is traveling and has pool access.

Thanks!

Workout - Pacing

2010-05-21T12:46:00.001-04:00

Warm-up: 3 x (100 swim/100 kick/100 pull)

Repeat the following sequence two times:

100 free

R :30

200 free

R 1:00

300 free

R 2:00

Establish your SPL (strokes per length) on the first 100 and maintain it throughout the set. Try not to vary more than 1-2 SPL.

4 x 150 @ R :30 - hypoxic; breathe 3/5/7 by 50

Cool down - easy 200

Total - 2600

Workout

2010-05-20T12:40:00.002-04:00

Warm-up: 100 breaststroke/100 back/100 free

4 x 75 - scull/head up/swim by 25

1 x 200 - 100 FTD/100 catch-up

300 pull - breathe 3/5/7 by 50

5 x 50 kick no board: odds - anything but free; evens - free

4 x 125 @ R :30 - 50 easy/50 @ 75%/25 fast

Cool down - 4 x 25 w/0, 1, 2, 4 breaths

Total - 1950

Workout - Speed Play

2010-05-17T11:38:00.001-04:00

Warm-up: 200 swim/100 kick/200 pull

4 x 75 @ R :15 - kick on side/6-beat switch/catch-up by 25

8 x 100 free @ R :30 - "Speed Play"

1 - Sprint 1st 25

2 - Sprint 2nd 25

3 - Sprint 3rd 25

4 - Sprint 4th 25

5 - Sprint 1st 50

6 - Sprint middle 50

7 - Sprint last 50

8 - Sprint 100

Cool down - easy 200

Total - 1800

Workout - X-training

2010-05-11T11:29:00.000-04:00

Warm-up: 300 swim choice/drill by 50

4 x 75 - 50 pt to pt/25 double-arm backstroke

Do the following sequence twice:

:30 vertical kick

100 free steady

:30 scull

100 free steady

On-deck exercise - coach's choice*

200 pull negative split

Cool down - 4 x 25

*If on your own, choose one of the following:

Pushups

Deep-end muscle-ups

Dips on the block

Workout - Timed swims for distance

2010-05-10T11:00:00.001-04:00

Warm-up: 200 swim/100 scull/200 pull

8 x 50 kick @ R :15 - odds free/evens anything but free

5:00 swim
Rest 2:30
6:00 swim
Rest 3:00
7:00 swim

Goal is to cover the maximum distance possible during the time allotted. Record your distances for each time.

Cool down - easy 200

Workout - IM, Kick

2010-05-06T10:45:00.000-04:00

Warm-up: 3 x 100 free @ R: 15/3 x 100 back @ R:15

2 x 200 IM w/10 dips at the deep end

8 minute kick sequence:
3 x (1:00 easy/:30 hard/:30 easy)
3 x (:20 hard/:20 easy)

Easy 100

3 x 100 broken:
--50 build, R :15
--25 fast, R :15
--25 fast, R :45

1 x 200 pull - alternate breathing every 3/every 5 by 50.

Cool down - 100 easy

Total - 1700 + kicking

Workout

2010-05-04T10:38:00.001-04:00

Warm-up: 200 choice/100 kick/100 pull

4 x 100 - 25 kick on side/50 overkick/25 swim choice

6 x 75 - 50 gator/25 pt to pt

8 x 50:
odds - no free
evens - golf

6 x 25 - blast, turn, all-out

Cool down - easy 100

Total - 2100

Workout - CF style

2010-05-03T10:16:00.001-04:00

Warm-up: 3 x (100 swim/50 kick/50 pull)

10 x 25 @ R :15 - Shark fin*

Do the following sequence 5 times:

25 freestyle kick w/board

:20 graveyard kick (vertical kick w/board held overhead)

50 head-up freestyle

10 pushups on the deck

50 sprint

10 deep end muscle-ups

25 freestyle kick

Rest 1:00

Cool down - easy 200 breaststroke

Total - 1800

*Shark fin is a drill where the kickboard is used a pull buoy. The round end of the kickboard is out of the water, resembling a shark fin. The swimmer will reach back and touch the kickboard at the completion of the armpull, before the recovery.

Workout - Speed

2010-04-30T10:08:00.000-04:00

Warm-up: 2 x (100 swim/50 kick/50 scull)

8 x 25 kick @ R :15 - FAST

6 x 75 on 1:45 (2:00 for slower lane) - 50 pace/25 sprint

8 x 50:

1 - 4 on 1:00 (1:10 for slower lane)

5 - 8 on :50 (1:00)

10 x 25 on :30 - SPRINT

1 x 100 free for time

Cool down - easy 200

Total - 2000

State Meet!

2010-04-27T11:02:00.003-04:00

Just a reminder - the NC Masters State Meet is this weekend! The initial entry deadline has passed, but you can still register with a late fee. Click here to sign up!

If we have at least 4 swimmers, we can participate in the mixed relay events. The meet info and order of events can be found here.

Remember, you must be a member of US Masters Swimming to participate. Click on the "Join USMS" link on the right side of the webpage to go to the USMS online registration. Our club for USMS is North Carolina Masters Swimming (NCMS). TYDE is a workout group within NCMS, and that will be our team at the meet this weekend.

Let us know if you have any questions!

Workout - Freestyle stroke/pace

2010-04-27T10:01:00.001-04:00

Warm-up: 250 swim/200 pull/150 kick

4 x 75 - 25 scull/25 head up/25 overkick

6 x 50:

1-3 - choice, steady pace

4-6 - descend

8 x 25:

odds - blast

evens - no free

500 pull - bilateral breathing/steady pace

4 x 25 underwater kick w/fins, streamline

Cool down: easy 100 choice

Total - 2100

Workout - Back/Free

2010-04-26T16:32:00.002-04:00

Warm-up: 300 swim choice

12 x 25 kick @ R :15 - IM order, no board

6 x 50 drill @ R :20
--Odds - 1-arm backstroke
--Evens - 1-arm freestyle

6 x 50 drill @ R :20
--Odds - backstroke "signal flag"
--Evens - freestyle "double-dip"

6 x 50 swim @ R :15
--Odds - backstroke
--Evens - freestyle

Cool down - easy 100 choice

Total - 1600

Workout - Distance

2010-04-23T16:25:00.000-04:00

Warm-up: 2 x (100 swim/100 kick/100 drill)

Pace/Speed mix:
--Rest :30 between swims
--Pace swims should be ~60% RPE

400 pace
50 fast
200 pace
50 fast
100 pace
50 fast
50 pace
50 fast
100 pace
50 fast
200 pace
50 fast
400 pace

Cool down - easy 200 choice

Total - 2550

Workout - Grab bag

2010-04-22T08:40:00.001-04:00

Warm-up: 100 free/100 back/100 free

3 x 50 kick w/fins @ R :10 - FAST

200 - 50 free/50 BR or Fly/50 free/50 BR or fly

100 - (25 scull fast/25 easy free) x 2

6 x 100 @ R :30 - 75 free steady/15 squats/25 free fast with a block start

6 x 25 @ R :30
--odds - SDK, no breathing
--evens - freestyle, 1 breath

4 x 100 - 50 free/50 back

1 x 200 pull w/paddles - breathe every 5

4 x 25 w/fins on :30 or :40 - 1 breath

Cool down - easy 100 breaststroke

Total - 2300

Workout - Stroke

2010-04-20T08:31:00.000-04:00

Warm-up: 200 swim choice/200 pull/100 kick/100 drill

8 x 50 drill @ R :15 - 25 FTD/25 zipper

500 SALO set:
4 x 25 @ R :15
3 x 50 @ R :15
2 x 75 @ R :15
1 x 100

3 x 200 pull (descend) @ R :30

8 x 50 choice
--Descend 1 - 4 on 1:00
--Descend 5 - 8 on :50

8 x 25 @ R :10
--Breathing 4/3/2/1 x 2
--5 bobs during RI

Cool down - easy 100 back

Total - 2700

Workout - Speed

2010-04-19T14:29:00.000-04:00

Warm-up: 3 x (50 swim/50 kick/50 pull)

8 x 50 kick @ R :15
--odds - backstroke kick "fashion show" - emphasize the shoulder roll as if you were swimming
--evens - freestyle kick on side, face in the water, roll the body to breathe

Main Set:
3 x 100 @ R :30 Descend
4 x 75 @ R :20 Descend
6 x 50 @ R :15 Descend

4 x 25 free @ R :30 No breathing!

Cool down - easy 200 choice

Total - 2050

Workout - Circuit style

2010-04-16T14:21:00.002-04:00

Warm-up: 200 swim choice/100 kick/200 pull

Repeat the following sequence 2 times:

100 free
10 x 4-count flutter kicks (on the deck)
75 free
10 x muscle-up on the wall
50 free
10 x free squats (on the deck)
25 sprint free
Rest 1:00

6 x 50 free @ R :15
--Get out at both ends of the pool, touch the wall of the pool area and re-enter the water

6 x 25 @ R :15
--25 underwater/25 corkscrew

Cool down - easy 100 backstroke

Total - 1550

Workout - Freestyle Stroke

2010-04-15T14:09:00.002-04:00

Warm-up: 2 x (100 swim choice/100 kick)

8 x 25 @ R :15
---One-arm free - focus on keeping the wrist locked and "pressing" the water after the hand entry. Keep the elbow above the wrist and press back past your hip.

8 x 25 @ R :15
---Fingertip drag drill - high elbow recovery, drag the fingertips along the surface of the water. Continue to focus on pressing the water as in the previous set

8 x 25 @ R :15
---Swim free; continue to focus on pressing the water and a high-elbow recovery. Try to take a few strokes as possible for each 25.

5 x 200 free @ R :30
---Maintain the SPL you established in the last set of 25s.

Cool down - easy 100 backstroke.

Total - 2000

Workout Schedule Change Reminder

2010-04-12T08:39:00.003-04:00

Hello TYDE Masters Swimmers! Just a quick reminder that this week begins our new schedule. We will now practice Monday, Tuesday, Thursday, Friday @ the same time 6am-7am. For those of you who are doing cross-training hopefully this will help having Wednesday off for other training or a much needed "rest day". See you in the pool!

Workout - Kick Day!

2010-04-08T21:24:00.002-04:00

Warm-up: 100 choice

Fin/Kick set w/ board - 8:00 total
--2 x (:60 EZ/:30 fast/:40 EZ/:30 fast/:20 EZ)
--6 x (:10 fast/:10 EZ)

100 easy kick - choice

Vertical kick set - 5:00
--Start in the middle of the pool.
--Vertical kick - :30
--Sprint to the wall/turn/sprint back to the middle
--Repeat as many times as possible in 5:00

100 easy - choice

Wall kick - 5:00
--Hold onto the wall and kick hard - :20
--25 sprint
--Repeat as many times as possible in 5:00

100 easy - choice

Partner kick - :20 on/:30 off for 5:00

100 easy - choice

20 x 25 kick w/fins
--1 fast on :30
--1 easy on :45
--2 fast on :30
--1 easy on :45
--3 fast on :30
--1 easy on :45
--4 fast on :30
--1 easy on :45
--5 fast on :30
--1 easy on :45

Cool down - easy 100 choice

Workout - 7 April 2010

2010-04-07T16:39:00.003-04:00

Warm-up: 200 swim/200 kick choice

4 x 75 w/ pull buoy @ R :15 - 25 scull/25 catch-up/25 swim
4 x 75 @ R :15 - 25 catch-up/25 free spinning/25 free overkick

Sprint set:
1 x 100 @ R :20
2 x 75 @ R :15
3 x 50 @ R :10
4 x 25 @ R :05

8 x 25 from starting blocks, RPE @ 95+ %; rest is the time is takes you to walk back to the blocks.

Cool down - easy 200

Total - 1900

Workout - 6 April 2010

2010-04-07T16:33:00.002-04:00

Warm-up: 200 swim/100 kick/200 drill (choice)

Focus on glide/streamline:
6 x 25 streamline pushoff/glide to wall
3 x 150 Pt to Pt (75 swim/75 Pt to Pt)

Main set:
4 x 100 3/4 catch-up
3 x 50 fast kick
1 x 200 pull
2 x 50 Golf (SPL + time; lowest score wins)

Cool down - 4 x 25 free

Total - 2050

Workout - 5 April 2010 - Open water style

2010-04-05T18:47:00.003-04:00

Warm-up: 3 x (100 swim/100 kick/100 pull)

6 x 75 @ R :20

--kick on back/feet first drill/backstroke by 25

6 x 150 open water @ R:20

--No walls on the turns

--Tread water during rest intervals

6 x 50 @ R :15

--Climb out and touch the wall of the pool area at each end of the pool. Re-enter the water feet-first.

Cool down - easy 100

Total - 2550

Upcoming Events

2010-04-03T22:41:00.004-04:00

Here are some of the swimming events coming up in the next few weeks:

--May 1 & 2, 2010 - North Carolina Short Course Yards Championship, Hillsborough, NC

Click here for more information and to register online. You must be a 2010 member of US Masters Swimming to participate. Click here to join USMS. Meet registration deadline is April 25, 2010.

--May 20 - 23, 2010 - US Masters Short Course Nationals, Georgia Tech Aquatic Center, Atlanta, GA

Click here for meet information. Online registration is here. You may swim up to three events without having achieved a Nationals qualifying time. Registration deadline is April 15, 2010.

--May 29, 2010 - USMS One Mile Open Water Championship, Huntersville, NC

Click here for more information and online registration.

--June 20, 2010 - 36 North Sprint Triathlon, Tanglewood Park, Clemmons, NC

Click here for more information and online registration.

Workout - 1 April 2010

2010-04-01T22:32:00.000-04:00

Warm-up: 400 choice - alternate 50 kick/50 swim

Repeat the following sequence 2 times. The first time through is stroke, the second time through is free.

1 x 100 drill

R :15

4 x 50 build @ R :15

1 x 150 @ RPE 75%

R :30

1 x 50 sprint

R :30

8 x 25 underwater kick with fins, on 1:00

Cool down - easy 200 choice

Total - 1800

Workout - 31 March 2010

2010-03-31T22:25:00.000-04:00

Warm-up: 2 x (100 kick/100 kick/100 drill)

Ladder - establish pace on 1st 100 and maintain +/- 3 seconds per 100 for remainder of set:

100 free

R :30

200 Free

R 1:00

400 free

R 2:00

400 free

R 2:00

200 free

R 1:00

100 free

Cool down - easy 200

Total - 2200

Workout - 29 March 2010

2010-03-29T22:15:00.000-04:00

Warm-up: 200 swim/100 kick/200 pull

4 x 150 @ R :30

-- 50 scull/50 stroke/50 free - overkick

8 x 25 @ R:10

-- odds - breaststroke; evens - free

6 x 75 butterfly w/fins @ R :30

-- 25 kick, no board/25 one-arm drill/25 swim

4 x 100 pull @ R :15 - focus on DPS

Flip turn work - Two-turn 25s

Cool down - easy 100

Total - 2250

Workout - 25 March 2010

2010-03-25T22:09:00.001-04:00

Warm-up: 400 swim choice/400 kick with fins

Repeat the following sequence 4 times. Establish your SPL on the first 50 and maintain it throughout the set.

50 free

R :30

100 free

R 1:00

200 free

R 2:00

Cool down - easy 200 back

Total - 2400

Workout - 23 March 2010

2010-03-23T21:52:00.001-04:00

Warm-up: 200 swim/100 kick/200 pull

Breaststroke Day

8 x 50 breaststroke kick w/board @ R :15

--Focus on keeping knees close and "snapping" the feet together at the finish of the kick

8 x 50 w/buoy @ R :20 - 25 scull/25 breaststroke pull

--Scull is out front, concentrate on "feeling" the water

8 x 50 breaststroke swim @ R :20 - work SPL, exaggerate the glide

Cool down - easy 100 choice

Total - 1800

Workout - 22 March 2010

2010-03-22T21:34:00.001-04:00

Warm-up: 3 x 200, alternate 50 kick/50 swim

Open Water Day

Do the following sequence 2 times. Start and finish in the deep end, and tread water between swims. On the second time through, do not touch the walls on turns.

250 @ R :10

200 @ R :10

150 @ R :10

100 @ R :10

50 @ R :10

8 x 25 free @ R :10

--Odds - no breaths

--Evens - 2 breaths

Cool down - easy 100 back

Total - 2300

Workout - 17 March 2010

2010-03-17T21:18:00.001-04:00

Warm-up: 200 choice/200 kick/200 swim

16 x 50 drill @ R :20

1 - 4: Butterfly drill - one arm fly (25 rt arm/25 left arm)
5 - 8: Backstroke drill - one arm back (25 rt arm/25 left arm)
9 - 12: Breaststroke drill - double kick
13 - 16: Freestyle drill - catch-up

8 x 25 sprint, IM order @ R :20

Cool down - easy 100 choice

Total - 1700

Workout - 15 March 10

2010-03-15T21:11:00.001-04:00

Warm-up: 400 swim choice/400 kick with fins

8 x 200 build @ R :30

4 x 150 @ R :30 - hypoxic, breathe every 3rd stroke/5th stroke/7th stroke by 50

Cool down - easy 100

Total - 3100

Workout - 11 March 2010

2010-03-11T21:02:00.000-05:00

Warm-up: 300 swim choice/100 kick

Drill set:

6 x 25 - work streamline push off

6 x 25 kickboard pull - use the board as a pull buoy, keep it still

6 x 25 pull w/buoy - feet together, heels up

Main set:

4 x 100 IM @ R :30

3 x 100 pull @ R :30 - descend

16 x 25

--Odds - IM order

--Evens - free, breathe every 5th stroke

Cool down - easy 100 choice

Total - 2050

Workout - 10 March 2010

2010-03-10T20:56:00.001-05:00

Warm-up: 8 x 75 choice - kick/drill/swim by 25

20 x 50 on 1:00 or 1:15

--Odds - sprint between the flags

--Evens - sprint from the flags into the wall and back to the flags

16 x 25 on :45

--Work SDK off the walls; try to do at least 4-5 SDKs before breakout

Cool down - easy 200

Total - 2200

Workout - 9 March 2010

2010-03-09T20:46:00.001-05:00

Warm-up: 200 swim/100 kick/200 pull

6 x 100 @ R :15 - 25 scull/50 catch-up drill/25 swim

3 x 200 pull @ R :30 - Descend

SALO set:

4 x 25 @ R :10

3 x 50 @ R :10

2 x 75 @ R :10

1 x 100

6 x 25 free; 5 breaths/4 breaths/3 breaths/2 breaths/1 breaths/0 breaths

Cool down - easy 100

Total - 2450

Workout - 8 March 2010

2010-03-08T20:22:00.000-05:00

Warm-up: 200 swim/200 kick

4 x 100 kick w/board @ R :15

4 x 25 sprint kick @ R :15

2 x 200 kick w/fins, no board @ R :20

2 x 50 sprint kick w/fins and board on 1:00

4 x 200 free w/fins on 3:00 (interval can be scaled to 3:30 or 4:00 depending on ability)

Cool down - easy 100 swim

Total - 2300

Workout - 4 March 2010

2010-03-04T20:03:00.001-05:00

Warm-up: 400 choice, alternate 100 pull/100 swim

Repeat the following sequence 2 times. The first time through is freestyle; the second time is stroke of choice, but you must do the same stroke for the entire sequence.

1 x 100 drill

R :15

4 x 50 build @ R :15

1 x 150 @ RPE 75%

R :30

1 x 50 sprint

R :30

2 x 200 free @ R :15 and RPE 90%

Cool down - easy 200

Total - 2000

Workout - 3 March 2010

2010-03-03T19:54:00.001-05:00

Warm-up: 200 kick/200 swim/200 pull

4 x 500 free @ R 2:00

1st - kick w/board and fins

2nd - pull

3rd - swim w/fins

4th - swim

Cool down - easy 200

Total - 2800

Workout - 24 Feb 2010

2010-02-24T19:27:00.000-05:00

Warm-up: 4 x (50 swim/50 kick/50 scull)

Do the following sequence three times:

100 swim

10 push-outs on the wall

75 swim

Vertical kicking - 30 seconds

50 swim

10 muscle-ups on the wall

25 sprint

Rest 2:00

Cool down - easy 100 kick

22 Feb 2010

2010-02-22T19:15:00.002-05:00

Warm-up: 200 swim choice/200 kick/200 pull

10 x 100 @ R 1:00

--Odds - freestyle

--Evens - stroke (must do same stroke for the entire 100)

--Negative split all 100s

20 x 25 on :45 - underwater kick w/fins

--Odds - dolphin kick

--Evens - freestyle kick

Cool down - easy 200

Total - 2300

17 Feb 2010

2010-02-17T19:20:00.003-05:00

Warm-up: 300 swim choice/200 kick/200 pull

16 x 50 @ R :15

--4 x 50 kick on back w/board

--4 x 50 kick on side, no board

--4 x 50 drill: 6-beat switch

--4 x 50 drill: 25 zipper/25 catch-up

Cool down - easy 100

Total - 1200

16 Feb 2010

2010-02-16T18:56:00.002-05:00

Warm-up: 3 x (100 swim choice/100 kick/100 pull)

8 x 100 free @ R :30 - "Speed Play" - sprint the designated distance, easy for the remainder

1st - Sprint first 25

2nd - Sprint second 25

3rd - Sprint third 25

4th - Sprint fourth 25

5th - Sprint first 50

6th - Sprint middle 50

7th - Sprint last 50

8th - Sprint 100

12 x 25 free with fins on :30

Cool down - easy 200

Total - 2200

10 Feb 2010

2010-02-10T17:31:00.001-05:00

Warm-up: 200 swim choice/200 kick/200 pull with buoy

8 x 50 freestyle drill @ R :15

---25 thumb drag/25 catch-up

16 x 50 @ R :20

---Odds - freestyle

---Evens - anything but freestyle

Tabata* kicking w/kickboard - 4:00

*Tabata intervals are 20 seconds of work followed by 10 seconds of rest, repeated for the specified duration. For a 4-minute Tabata drill, you will repeat the work/rest cycle 8 times. The work intervals should be all-out, and the rest intervals should be complete rest.

Cool down - easy 200 choice

Total - 2000 + distance covered on Tabata kicking

8 Feb 2010

2010-02-08T17:26:00.000-05:00

Warm-up: 200 swim choice/200 kick

4 x 75 free @ R :30 - 25 kick on side/25 drill (6-beat switch)/25 swim

8 x 100 free @ R :30 Build through each 100 - start smooth, finish strong

4 x 25 sprint free @ R :15

Cool down - easy 200 choice

Total - 1800