Swimmin' for Beans

Today East High Swimmers and Divers are participating in a fundraiser in which 50% of the money brought in will go to the Bean's Cafe, a local soup kitchen, with the remaining amount going to the team booster club.  Divers will work through a their 11 dive routine while swimmers will put in a 5,000 yd minimum workout.

Equipment - fins, snorkel, cp

20 x 50 DK SLOB w/fins on :55  EN1+

14 x 75 on 1:50  EN1-EN3
Sprint the Breakouts, last 25 is Stroke Sprint

12 x 100 w/snorkels and cp on 1:20  EN2
work connectivity and head stillness

4 x 10 x 25

• 1st round - Fly on :30  EN2
• 2nd round - on :30, :35, :40, :45; breathing 3, 2, 1, 0  HYP
• 3rd round - Fly on :30  EN2
• 4th round - Black Hole Brst FAST on :45  EN3/HYP

6 x 125 IM (dbl Bk) on 2:05  EN2

descend from 85% effort, incrementally, to 100%

6 x 75 brst, free, back breath control on 1:45  HYP

Team Meeting:

• Meet next week
• Coming up on 1st quarter ending.  Check on grades.

Dryland - 

5 x {20 Jump Ropes

      {5 ab rollers

      {10 TRX crunches

      {10 Tricep finishes (overhead)

      {3 med ball keg throws

      {5 battling rope jumping jacks

      {40 yd sprint

These are continuous.  The only rest you get is before the jump ropes.

need two mornings off soon

NLSC - Gold - AM
SCM

12 x 50 IMO/Fr on :55

6 x 75 SKS on 1:30

8 x 75 on 2:00
sprint breakouts and last 25 stroke

100 CH REC

Swimming doesn't build character. It eliminates weak ones.

EHS - Varsity - PM
SCY

Equipment - fins, tempo trainers


5x{1 x 200 on 2:55 Free/Back EN1
    {3 x 50 on :55 Swim/FK SLOB EN1

10 x 50 Free w/fins on :55 Free EN2
  10 kicks on side every 3 hand hits
  really working on staying connected durring the kick

4 x {5 x 100 on 1:25 [75 Free/25 short axis CH] EN2
      {4 x 25 on :45 DK SLOB [under H2O as far as you can go] HYP

20 x {1 x 25 on :30 Fly (or DK SLOB) EN2
        {1 x 25 on :30 Back (7 DK's off wall) EN1

Distance - 

10 x 100 on 1:30  EN2
working with tempo trainer

10 x Texas 50's on :55  EN2
work the turns

 Non-Distance - 

20 x 50 DK SLOB w/fins on 1:05  EN3
BPA

6 x 75 on 1:45  HYP
Brst, Fr, Bk Breath Control 

Tempo Trainer Pro - A great upgrade!

I really enjoyed the old Finis Tempo Trainer.  The digital metronome had two major flaws:

• the battery was not replaceable
• if you were using the trainer for pacing, you could not reset it for the start of a rep.

The newest version addresses both of these flaws, and make the trainer much easier to use, and it increases it's lifespan.

The Tempo Trainer Pro has the familiar two button system below the readout.  The two buttons turn the trainer on/off, and allow you to adjust the metronome.  The top button is a reset button that restarts the metronome cycle.  Why would you want to do this?  For pace work.

My favorite use of the Tempo Trainer Pro is as a pacing device.  If you have a swimmer that needs to be pacing 50's at a :30.2 second pace, you can simply set the metronome at :15.1.  At the start of each 50, the swimmer can tap the reset button.  To stay on pace, the simply need to turn at/before the first tone, and then finish on the second tone.  I think this use is ideal for teaching a swimmer how to pace a middle distance to distance race.

Of course, the Tempo Trainer Pro can be used to work on stroke rates.  Set the metronome down to anything from .01 seconds on up.  The precision is great.

All in all, the upgrade is just what the coach ordered.  The price tag is a bit high at $49.99, but I expect the price will go down once it is available from vendors other than just the manufacturer.  For now, you can order yours at finisinc.com.

Life is a grindstone, and whether it grinds one down or polishes one up depends on the stuff one's made of

EHS - Varsity - PM
SCY

Equipment - fins, cp, snorkel, tempo trainer

3 x 10 x 100
  1st round of 10; Free w/cp and snorkels on 1:30  EN1
  2nd round of 10; Free w/snorkels on 1:25 EN1+
  3rd round of 10; Free on 1:20 EN2
      (Sam, 3rd round back)

Technique Time-

6 x 50 Free on 1:15  EN1

• work on Dives, keeping core connected
• work on breathing, are you exhaling while your face is in the water
• work on keeping core connected during the swim

6 x 25 MOPS Back, Fly, or Free on 1:00  SP3

• work on underwater DK's
• work on kicking through breakout

Distance -

3 x 200 Free w/tempo trainers on 2:45  EN2
  work specific, individual EN2 pace

3 x 200 fk w/fins on 3:15  EN2

6 x 100 Free w/tempo trainers on 1:40  EN3
  work specific, individual EN3 pace

6 x 100 fk w/fins on 1:40 EN2

1 x 500 Free w/tempo trainer on 7:00  EN3

1 x 500 fk w/fins on 7:00 EN2

Mid Distance/Sprint - 


9 x 200 on 2:45  EN1-EN2+
Free to Stroke to Free progressive

7 x {1 x 125 fk or dk w/ fins on 2:00  EN2
      {1 x 25 fk or dk sprint w/ fins on 1:00
      {1 x 25 fk or dk sprint w/ fins on :45

Dryland -

5 x {7 ab rollers
      {25 jump ropes
      {10 atomic push-ups (TRX)
      {15 swimmers pulls (stretch cords)
      {15 quick overhead bounces (med balls)
      {10 jumping waves (battling ropes)
      {10 bar jumps
      {40 yard sprint (timed)

the morning after yesterday

NLSC - Gold - AM
SCM

8 x 125 SKIDS on 2:00 EN1

12 x 50 on :55 EN2/SP3
12.5 breakout sprint
37.5 build to a sprint finish
no breathing the last 12.5

10 x Texas 50's on 1:05

The future depends on what we do in the present

EHS - Varsity - PM
SCY

Equipment - cp, fins

• Team Photo at 2:30p
• Team Meeting
• Service Meet tomorrow
• Warm-ups at 3p
• Meet Starts at 4p
• we are going to try to get in early and get in a light workout at 2:30p
• I will be doing line-up tonight...be ready for anything
• Swimmin 4 Beans
• actual swim will be Friday during practice
• we absolutely need to get out and do some work on this
• contact relatives, neighbors, etc
• bring in money on Friday
• Weights
• 2 week session starts next week
• Tuesdays & Thursdays, 6-6:45a

We have to be in NLT 2:55p

12 x 75 SKS on 1:30  EN1
alt Kick FK and DK

Turn Time -  15 minutes

Work on Free turn progression

• Push off wall, hands at side and flip

• head down, legs straight at beginning of tuck, bend knees and flip

• tumble every 5 strokes in same manner as wall push off

• approach wall w/eyes at bottom of wall target

• pull hands to side, and execute tumble

• for those who are not tumbling correctly, use the dbl kickboard wall approach

12 x 100 Free w/ cp on 1:30, 1:25, 1:20  EN1-EN2

focus on long strokes, early catch, and turns

12 x 200 KKSK w/fins on 3:30  EN2-EN3

explain the importance of 3rd 50 in 200 Free

we are going to make sure we build that third 50

we are going to sprint the 4th 50

Pace, Pace, Build, Race