Workout, Sunday, March 18, 2012

20 Minute Warm Up

4 x 100 with fins- 50 tarzan (working on neck strength) 50 swim DPS 2:00-2:30

8 x 50 swimming 3 people deep (maybe 4 with the lanes being so wide)

When last group gets to the wall, the first group will go.

A 1 x 1000 (or 800) put your ego's away! this is not fast!

working on drafting after each 50/100 first person goes to the back of the line.

4 x 200 pull breathing 3-5-7-9 by 25's 3:20-5:00

Total- 2600 meters + Warm Up/Warm Down

Feel For The Water! Advice & Tips to Improve Your Swimming

 To Draft Or Not To Draft?

Swimming Set of the Week - March 9, 2012 - GoSwim!

20 MWU

Swimming Set of the Week - March 9, 2012 - GoSwim!

Some did main set #2, two times through.

1 x 800 pull

Total 1500-2800 yards + warm up

Workout, Tuesday, March 13, 2012

20 MWU

20 x 25 streamline under water to 4th line, swim rest of way easy :30,:35

Main Set Monday - March 12, 2012 - GoSwim!

100 Warm Down

Total 3000 yards

Workout, Sunday, March 11, 2012

20 MWU

12 x 50 1:00,1:05,1:10, 1:30

1. Fast easy by 25's

2. Easy fast by 25's

3. Build

15 x 100 AFAP (as fast as possible)

10 RI

1 x 800 pull breathing 3-5-3-7 by 50's

Total 2900 meters

Swim Sci: Learning to Unlearn

Swim Sci: Learning to Unlearn: “Before you make a pattern, you gotta break a pattern.” -Gray Cook One overlooked aspect of learning movement is how to UN-learn.  New mov...

Swimming Pic - March 8, 2012 - Pushoff! - GoSwim!

Swimming Pic - March 8, 2012 - Pushoff! - GoSwim!

Freestyle - Inner-Elbow Extension - GoSwim!

Freestyle - Inner-Elbow Extension - GoSwim!

Workout, Tuesday, March 6, 2012

20 MWU

12 x 25 Wrist Drag :25, :30, :40

8 x 75 1:15, 1:45, 2:00

Start each 75 by jumping in pool

25 Fast

25 Easy

25 sight

4 x 400 6:00, 6:40, 7:20, 8:00

3 x 300 4:30, 5:00, 5:30, 6:00

2 x 200 3:00, 3:20, 3:40, 4:00

1 x 100 1:30, 1:40, 1:50, 2:00

Total 4200 yards

Swimming Pic of the Week - Balance - 03/02/12 - GoSwim!

Swimming Pic of the Week - Balance - 03/02/12 - GoSwim!

Workout, Sunday, February 4, 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