Sunday Fins and Paddles
Coach Meg
Warm up (Black): 900yds
Kick w/ Fins (Blue): 1100yds
Pull (Black): 700yds (2 times through)
Swim (Black): 800 (2 times through)
400IM
Total yardage: 3900yds
Monday, April 30, 2012
4/28/12- Coaches Choice
Saturday Mixer
Coach Lizzy
Warm up (Green): 1000yds
Main Set (Black): 2600yds
Kick Set (Brown): 400yds
Total yardage: 4000yds
4/27/12- Sprint Day
Morning Practice
Coach Joel
"Hup Hup"
Distance depends on amount of yards you can accomplish following the interval and pattern.
The photo is one version you can make up your own variation.
Noon Practice
Coach Eric
Will be posted soon!
4/26/12- Distance Day
Morning and Evening Practice
Coach Lizzy
Warm up (Green): 600yds
Main Set (Red): 2400yds
Total yardage: 3000yds
Noon Practice
Coach Joel
Warm up (Purple): 850yds
Main Set (Green &Blue): 1900yds
Total yardage: 2750yds
Thursday, April 26, 2012
4/25/12- IM Day
Morning Practice
Coach Lizzy
Warm up (Green): 1000yds
Main Set (Red): 2000yds
Total yardage: 3000yds
Evening Practice
Coach Monica
Warm up (Blue): 1000yds
Main Set (Green): 2000yds
Warm Down: 200yds
Total yardage: 3200yds
*Sorry Noon practice will be posted at another time.
4/24/12-Tuesday Sprint Day
Morning Practice
Coach Lizzy
Warm Up (Red): 900yds
Main Set (Brown): 2100yds
Kick/Pull Set (Red): 1000yds
Total yardage: 4000yds
*Focus on 100s Fast!
Noon Practice
Sub Coach Kelly
Warm Up (Brown): 1000yds
Main Set: 2000yds
Total yardage: 3000yds
*Focus on 50's Push!
Evening Practice
Coach Monica
Warm Up (Blue): 1000yds
Main Set (Red): 2000yds
Total yardage: 3000yds
*Mixing fast swimming throughout
Tuesday, April 24, 2012
4/23/12- Monday Distance
Morning Practice
Sub Coach Lizzy
Warm Up (Brown): 1000yds
Main Set: 2000yds
Total yardage: 3000yds
Noon Practice
Coach Eric
Warm Up: 900yds
Main Set: 1800yds
150yds
Kick Set: 350yds
Pull Set: 600yds
Total yardage: 3800yds
Evening Practice
Sub Coach Kelly
Warm Up (Black): 1200yds
Main Set (Green): 1800yds
Total yardage: 3000yds
4/22/12- Sunday Earth Day
Sunday Practice
Fins & Paddles Day
Sub Coach Kelly
Warm Up (Green): 1000yds
Main Set (Black): 2000yds
Bonus Set (Brown): 600yds
Total Yardage 3600yds
Saturday, April 21, 2012
4/21/12- Saturday Mixer
Saturday Practice
Coach Lizzy
Warm Up (Green): 1000yds
Main Set (Black ): 2000yds
Pull/Kick Set (Brown): 1000yds
Total yardage: 4000yds
4/20/12-Sprint Day
Morning Practice
Sub Coach Lizzy
Warm Up (Green): 1000yds
Main Set (Black): 2000yds
Total yardage: 3000yds
Noon Practice
Coach Eric
Warm Up: 1250yds
Main Set: 1400yds
Total yardage: 2650yds
3/19/12- Mid-Distance Practice
Morning Practice
Coach Lizzy
Warm Up (Green): 1000yds
Main Set (Black): 2000yds
Total yardage: 3000yds
Noon Practice
Sub Coach Kelly
Warm Up: 1100yds
Main Set: 2100yds
Total yardage: 3200yds
Evening Practice
Coach Lizzy
Warm Up (Green): 1000yds
Main Set (Black): 2000yds
Total yardage: 3000yds
Thursday, April 19, 2012
4/18/12- IM
Morning Practice
Coach Lizzy
Warm up (Green): 1000yds
Main Set (Black): 2000yds
Total yardage: 3000yds
Noon Practice
Coach Eric
Warm Up: 900yds
Main Set: 1650yds
150 ez
Kick Set: 450yds
Pull Set: 600yds
Total yardage: 3750yds
Evening Practice
Coach Monica
Warm Up (Green): 1000yds
Main Set (Red): 2000yds
Total yardage: 3000yds
Wednesday, April 18, 2012
4/17/12- Sprint
Morning Practice
Coach Lizzy
Warm Up(Brown): 1000yds
Main Set (Black): 2000yds
Kick Set (Brown): 500yds
Total yardage: 3500yds
Focus on the 3*50s!
Noon Practice
Sub Coach Kelly
Warm Up: 1000yds
Main Set: 1600yds
Pull/Kick Set: 800yds
Total yardage: 3400yds
Long rest but Push the PUSH!
Evening Practice
Coach Monica
Warm Up (Blue): 1000yds
Main Set (Green): 2000yds
Total yardage: 3000yds
Get It!
Tuesday, April 17, 2012
4/16/12- Distance
Morning Practice
Coach Joel
Warm Up: 900yds
Purple Set: 900yds
Brown Set: 900yds
Red Set: 900yds
Total yardage: 3600yds
Tough IM/Distance Mixer
Noon Practice
Coach Eric
Warm Up: 1050yds
Main Set: 2100yds
Ez: 150yds
Kick Set: 500yds
Pull Set: 400yds
Total yardage: 3200yds
Tough IM/Distance Mixer
Evening Practice
Coach Meg
Warm Up: 1000yds
Main Set: 1000yds
Kick Set: 900yds
Total yardage: 2900yds
Working those legs!
Saturday, April 14, 2012
4/14/12- Saturday Mixer
Nothing like a chill Saturday Mixer.
Warm Up (Purple): 1000yds
4*25 are RIMO by Round (ie Round 1 is all Free, Round 2 is all Breast...)
Main Set (Blue): 2000yds
Pull Set (Black): 1000yds
Total yardage: 4000yds
Friday, April 13, 2012
4/12/12- Thursday: Distance Makes the Heart Grow Fonder
I asked the masters to go the distances this morning. While there were a few groans, most people enjoyed mixing it up in the first round and then getting into a groove on the second round.
Warm Up (Purple): 1000yds
Main Set (Black): 2000yds
Total yardage: 3000yds
Wednesday, April 11, 2012
5/11 Wednesday- IM awesome!
Today we had a solid mix of continuous IM.
I recommend attempting all the strokes but sometimes as they just don't all work so modify as necessary.
Warm Up (Purple): 1000yds
Main Set (Black): 2000yds
Total yardage: 3000yds
Make the it count! Woot
4/10 Tuesday- Sensational Sprint
Lately I have been asking our Tuesday morning swimming to push their sprinting abilities.
Todays workout includes both 100s and 200s Push (aka sprint).
Todays montra.... When the going gets tough, the tough get going!
Warm Up (Blue): 1000yds
Main Set (Black): 2000yds
Total yardage: 3000yds
4/5 Thurs- Dizzy Distance
We haven't work with 250s for a while.
Hope this is a good distance work out to help with training for those awesome 500s :)
Warm Up (Green): 1000yds
Main Set (Black): 2000yds
Total yardage: 3000yds
4/4 Wed IM Charmer
Love the IM
Warm Up (Purple): 1000yds
Main Set (Black): 2000yds
Total yardage: 3000yds
Tuesday, April 3, 2012
4/3/12- Mid Distance Sprit Day
Today I wanted to challenge the masters group to extend their speed work. The main set focused on building up to a fast 150 followed by some fast 25s at the end of each round.
Warm Up: 1000yds
Main Set: 2000yds (ea. round 1000yds)
Enjoy :)
Monday, April 2, 2012
4/1/12- Sunday April Fools- Fins and Paddles
Meg could not coach this morning so I covered. She did ask me to make sure that I included
Sunday Tradition... 400 IM
Warm-Up is 1000yds
Fins: Purple Set is 1000yds
Paddles: Black Set is 900yds
Tradition: Blue Set is 500yds
Pretty Mellow group and set today. Perfect for a Sunday swim.
Cheers :)
3/31/12- Saturday Coaches Mixer
Saturday was a fairly heavy IM mixer.
Each color is a 1000yds.
The warm up has lots of kick.
Each of the Main set have a focus on one of the strokes.
1: Purple: Fly
2: Green: Back
3: Black: Breast
Enjoy :)
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