Thursday, September 11, 2014

Live Hard...Die Free

300 rev IM DKS

3 x {75 Back on 1:30  EN1
      {125 IM (dbl Free) on 2:15  EN1

4 x{3 x 50 FK w/ fins on 1:00  EN2
     {4 x 25 FK Sprint on :45  SP3

4 x 75 Free on 1:15  EN1
3 x 50 Fly FAST on 1:20  EN3+
3 x 75 Free on 1:10  EN2
3 x 50 Back FAST on 1:20  EN3+
2 x 75 Free on 1:05  EN2
3 x 50 Brst FAST on 1:20  EN3+
1 x 75 Free on 1:00  EN2+
rest 1 minute
4 x 75 Free on 2:00  SP1
(hold under BT100 minus 5 seconds)

Recovery bobs in deep H20

Thursday, August 28, 2014

Here, have a cookie

Dryland:
10 x {50 backstroke rows w/ stretchcords
        {30 second push-up plank
        {20 dips
        {50 leg lifts
        {50 crunches

Swimming:

300 rev IM DKS

8 x 75 Bk/Brst/Fr on 1:20  EN1

9 x 25 Sprint Medley on :45  SP3

20 x 50 DK/FK w/ fins SLOB on 1:00/:55/:50/:45

15 x 100 Free  EN1-EN3
The wedge-
1:30, 1:30, 1:30, 1:25
1:30, 1:30, 1:25, 1:20
1:30, 1:25, 1:20, 1:15
rest 1:00
3 x 100 on 1:15

Starts and Turns in deep end

Wednesday, August 27, 2014

That's not my rabbit

Dryland:

7 x {med balls - 20 seated, feet up twists
      {                  20 wall bounces
      {
      {                  30 second plank
      {                  50 jump ropes

Swimming:

300 rev IM DKS

10 x 50 back/breast on 1:00  EN1
focus on breast DPS

10 x 25 back/breast sprints in the deep end  SP3
focus on turns....especially cross over turns

team meeting - water bottles, IMX, nutrition

8 x 75 [25 Back/50 Breast] FAST on 2:30 SP1

10 x 100 FK w/fins on 1:45  EN2

Tuesday, August 26, 2014

Double Tap

300 rev IM DKS

5 x 100 FK w/fins SLOB on 1:45  EN1
5 x 200 Free on 3:20/3:15/3:10/3:05/3:00  EN2-EN2+
5 x 100 DK w/fins SLOB on 1:45  EN1
5 x 200 Back on 3:40/3:35/3:30/3:25/3:20  EN2
5 x 100 FK w/fins on 1:45  EN1

10 x 25 Breast Spring w/ climb outs on :45  SP2ish

Thursday, August 21, 2014

House of Cards

Dryland:

Stretchcordz - 15 x swimmer pulls; 12 rows; 9 chest flys
Med Balls - 10 x smash downs; 4 x lopsided pushups
50 x jumping jacks

Swim Practice:

300 rev IM DKS

5 x {1 x 100 Free on 1:30 EN1
      {1 x 100 IM on 1:30 EN2

10 x 100 FK w/ fins on 1:50
partner pulls encouraged

Backstroke Turn practice (approx 10 minutes)

{200 Fly on 4:00  EN2+
{6 x 25 Breast on :45 EN1
{150 Fly on 3:00  EN2+
{6 x 25 Breast on :40 EN1
{100 Fly on 2:00  EN3
{6 x 25 Breast on :35 EN1
{50 Fly on 1:00  EN3
{6 x 25 Breast on :30 EN1

Wednesday, August 20, 2014

Foleyball

300 rev IM DKS

10 x 100 on 1:30/1:20/1:35  EN1-EN2

10 x 25 Sprint Kick SLOB  SP3

Team Meeting

3 x 300 Back w/ :10 rest  EN1

15 Minutes of Backstroke Turn Practice

Tuesday, August 19, 2014

Buzz look...an alien!

Dryland:

4 x {1 minute wall sit
      {30 second plank
      {5 burpees
      {25 right side crunches
      {25 left side crunches
Max pullups

Practice:

300 rev IM DKS

5 x {1 x 100 Free on 1:30 EN1
      {3 x 25 Sprint Medley on :30 SP3
Team Meeting - Website, Goal Sheets, IMX handout
1 x {12 x 50  DK/FK SLOB w/fins on :55 EN2
      {1 x 400 back or IM on 7:00 EN1
      {8 x 50  DK/FK SLOB w/fins on :50 EN2
      {1 x 400 back or IM on 7:00 EN1
      {4 x 50  DK/FK SLOB w/fins on :45 EN2+

15 x 25 on 1:00 EN2+
in deep end work on turns
for fly,back,free at least 5 DK off each wall.

50 climb outs