March Practice Schedule

Friday, March 2, 5:00-6:30am

Sunday, March 4, 3:30-5:00pm

Tuesday, March 6, 5:00-6:30am

Wednesday, March 7, 6:30-8:00pm

Friday, March 9, 5:00-6:30am

Sunday, March 11, 3:30-5:00pm

Tuesday, March 13, 5:00-6:30am

Wednesday, March 14, 6:30-8:00pm

Friday, March 16, 5:00-6:30am

Sunday, March 18, 3:30-5:00pm

Tuesday, March 20, 5:00-6:30am

Wednesday, March 21, 6:30-8:00pm

Friday, March 23, 5:00-6:30am

Sunday, March 25, 3:30-5:00pm

Tuesday, March 27, 5:00-6:30am

Wednesday, March 28, 6:30-8:00pm

Friday, March 30, 5:00-6:30am

Masters have practice:

Monday- Wednesday 5:00-6:30am

Monday-Wednesday-Friday 8:30-10:00am

Coach Steven runs these practices.

Go Swim Picture of the Week

Distance swimmer in the middle of a FAST set. Look at his front quadrant swimming and EVF!!!!

Workout, Tuesday, February 21, 2012

20 MWU

8 x 75 or 100 or 125 on 1:30

All distance done the same- 25 fly kick, 25 swim free

2 x 200 with fins

1. 25 sprint swim to first line, 25 sprint to second line, 25 sprint to 3rd line,

25 sprint to 4th line, 25 sprint to 5th line, 25 sprint to 6th line, 25 sprint to 7th line, 25 sprint to 8th line. When you are not sprinting, you are swimming easy. Our 25 yard pool is broken into 8 lines, so the last 25 you are essential sprint 25 yards.

2. Is reverse of #1. 25 sprint 8 lines, 25 sprint 7 lines, 25 sprint 6 lines, 25 sprint 6 lines, 25 sprint 5 lines, 25 sprint 4 lines, 25 sprint 3 lines, 25 sprint 2 lines, 25 sprint 1 line.

Next set done 3-4 times:

3 x 100 tight descend

30 seconds rest

1 x 200 pull

Interval groups:

1:15, 2:45

1:30, 3:00

1:40, 3:30

2:00, 4:15

2:10, 4:30

Total 2500-3800 yards

Workout, Wednesday, February 15, 2012

Main Set Thursday - February 2, 2012 - Groundhog Practice - GoSwim!

Pic of the Week - Freestyle - GoSwim!

Pic of the Week - Freestyle - GoSwim!

Freestyle - Narrow Your Shoulders - GoSwim!

Freestyle - Narrow Your Shoulders - GoSwim!

Workout, Tuesday, February 14, 2012

20 MWU

8 x 75 fins 1:20, 1:30

25 right arm, 25 swim, 25 left arm

10 x 100 Start and finish each 100 at the flags.

You can use the walls for your turns.

Resting under flags becomes active recovery when you are treading water or vertical kicking

20 x 50 :50, 1:00, 1:10

Start from middle of pool.

Work on streamlining 3-4 lines under water off every wall

200 easy warm down

Total 2800 yards + Warm Up

Freestyle - Ankle Pull Buoy - GoSwim!

Freestyle - Ankle Pull Buoy - GoSwim!

Workout, Sunda, February 12, 2012

20 MWU

8 x 50 (25 drill- tarzan, flip, 25 swim- DPS) 1:00, 1:10, 1:20, 2:00

Lanes 1 and 2 used fins
6 x 100’s fins 1:30, 1:40, 1:50, 2:15
50 kick on back (fly or free) 50 swim free

Lanes 1-3 used fins
4 x 200 3:00, 4:00, 4:20, (Lanes 1 did 5 x 100 on 2:30)

Hold stroke count and descend your time

2 x 400 pull 6:40, 7:20, 8:00, 10:00

Total 2600 Meters + Warm Up

Updated GoSwim iPhone / Android App 4.4 - GoSwim!

Updated GoSwim iPhone / Android App 4.4 - GoSwim!

Freestyle Flip Turn - Far-Hands Flip Turn - GoSwim!

Freestyle Flip Turn - Far-Hands Flip Turn - GoSwim!

Feel For The Water! Advice & Tips to Improve Your Swimming.: Getting In Some Weekly Discomfort

Feel For The Water! Advice & Tips to Improve Your Swimming.: Getting In Some Weekly Discomfort

Workout, Wednesday, February 8, 2012

Group A

1000

800

600

400

200

Minute rest between each distance.

Goal of set A. Keep an eye on your pace each 100. B. Descend your pace by 2-5 seconds on each distance.

Example: If you held 2:00 on 1000, hold 1:55 on 800, 1:50 on 600, 1:45 on 400 and as fast as you can on 200.

Group B

600

500

400

300

200

100

Minute rest between each distance.

Goal of set A. Keep an eye on your pace each 100. B. Descend your pace by 2-5 seconds on each distance.

Group C

500

400

300

200

100

Minute rest between each distance.

Goal of set A. Keep an eye on your pace each 100. B. Descend your pace by 2-5 seconds on each distance.

Totals: 3000 - 2100- 1500yards

Workout, Tuesday, February 7, 2012

20 MWU

10 x 100 Descending interval

1. 1:35, 1:40, 1:45

2. 1:30, 1:35, 1:40

3. 1:25, 1:30, 1:35

4. 1:20, 1:25, 1:30

5. 1:15, 1:20, 1:25

4 x 50 1:00

25 Wrist Drag, 25 Swim

2 x 75 1:20, 1:30

K-D-S

4 x 125 1:45, 2:00

50 Build, 25 Wrist Drag, 50 Fast

4 x 75 Under Water Turns

3 x 200 Pull Descend 1-3

The Daily News of Open Water Swimming: Ten Things To Consider About Hydration In The Open...

The Daily News of Open Water Swimming: Ten Things To Consider About Hydration In The Open...: When considering how much fluid to take during open water swims, several parameters must be considered by open water swimmers and their coac...