Warm Up:
300 Swim
300 Kick
300 Pull
Main Set:
Steady Pace, but not slow
4x: RI :15
75 Free
75 Stroke
75 Back, Breast, Free
75 Kick, No Board
2 Minute Rest
2x:
100 Swim :30
200 Swim 1:00
300 Swim 1:30
Cool Down:
300
Total: 3600
Saturday, February 26, 2011
Thursday, February 24, 2011
Sports Club Spirit Night at Chick Fil-A!!
Get ready for SPIRIT NIGHT at Chick Fil-A!! Here are the details from Sports Clubs director, Wendy Windsor:
The 1st of 2 Chick Fil-A Spirit nights has finally been approved. Please mark your calendars for next Wednesday, March 2nd from 5pm-8pm!! I would like to see 100% participation from all clubs..so we will reward the club who brings in the most members!! I suggest instead of Wednesday practice, you have all your members join us at Chick-Fil-A!! Encourage everyone to wear their club t-shirts, jerseys, hoodies, etc!! All funds will go into our foundation account and will be used as additional funding for YOU!! So start spreading the word.....hope to see all of you there!!
The 1st of 2 Chick Fil-A Spirit nights has finally been approved. Please mark your calendars for next Wednesday, March 2nd from 5pm-8pm!! I would like to see 100% participation from all clubs..so we will reward the club who brings in the most members!! I suggest instead of Wednesday practice, you have all your members join us at Chick-Fil-A!! Encourage everyone to wear their club t-shirts, jerseys, hoodies, etc!! All funds will go into our foundation account and will be used as additional funding for YOU!! So start spreading the word.....hope to see all of you there!!
Wednesday, February 23, 2011
Tuesday, February 22, 2011
Drylands: Week of February 21st
3 x Plank (hold for 30 sec.) RI :20
3 x 10 Pushups RI :20
3 x Wall Sit (hold for 30 Seconds) RI :30
2 x 25 Crunches
3 x 10 Pushups RI :20
3 x Wall Sit (hold for 30 Seconds) RI :30
2 x 25 Crunches
Tuesday 2/22/11: Workout
Warm Up:
200 Swim
200 Kick
100 Swim
100 Kick
100 Pull
Main Set:
(2 Least Favorite Strokes: Same 2 through the rest of the set)
4 x 50 RI :15
2 x 100 Kick
2 x 100 Pull
6 x 50 RI :15
2 x 100 Kick
2 x 100 Pull
4 x 25 Count
2 x 150 Distance Per Stroke
4 x 25 Underwaters
4 x 50 SPRINT
Cool Down: 300
Total: 3200
200 Swim
200 Kick
100 Swim
100 Kick
100 Pull
Main Set:
(2 Least Favorite Strokes: Same 2 through the rest of the set)
4 x 50 RI :15
2 x 100 Kick
2 x 100 Pull
6 x 50 RI :15
2 x 100 Kick
2 x 100 Pull
4 x 25 Count
2 x 150 Distance Per Stroke
4 x 25 Underwaters
4 x 50 SPRINT
Cool Down: 300
Total: 3200
Friday, February 18, 2011
Stroke Drills and Turns by Ryan Lochte
Here's a really good demo of the basic stroke drills and IM turns by Ryan Lochte.
Wednesday, February 16, 2011
Wednesday 2/16/11: Workout
Warm Up:
200 Swim
200 Kick
200 Swim
2 x 100 Kick
200 Swim
4 x 50 Kick
Main Set:
2 x 75 Kick, Drill, Swim
100 Swim, Each 25 Faster
2 x 75 Kick, Drill, Swim
200 Swim, Each 50 Faster
2 x 75 Kick, Drill, Swim
300 Swim, Each 75 Faster
2 x 75 Kick Drill, Swim
200 Swim, Each 50 Faster
2 x 75 Kick, Drill, Swim
100 Swim, Each 25 Faster
Cool Down:
300
Total: 3150 yds.
200 Swim
200 Kick
200 Swim
2 x 100 Kick
200 Swim
4 x 50 Kick
Main Set:
2 x 75 Kick, Drill, Swim
100 Swim, Each 25 Faster
2 x 75 Kick, Drill, Swim
200 Swim, Each 50 Faster
2 x 75 Kick, Drill, Swim
300 Swim, Each 75 Faster
2 x 75 Kick Drill, Swim
200 Swim, Each 50 Faster
2 x 75 Kick, Drill, Swim
100 Swim, Each 25 Faster
Cool Down:
300
Total: 3150 yds.
Tuesday 2/15/11: Workout
Warm Up:
200 Swim
200 IM Kick
200 Swim
200 IM Drill
100 IM Kick
100 IM Drill
200 IM Swim
Main Set:
3 x 100 Stroke
150 Free
100 IM Fast
2 x 100 Stroke
150 Free
100 IM Fast
3 x 100 Stroke
150 Free
100 IM Fast
Cool Down:
300
Total: 3050 yds.
200 Swim
200 IM Kick
200 Swim
200 IM Drill
100 IM Kick
100 IM Drill
200 IM Swim
Main Set:
3 x 100 Stroke
150 Free
100 IM Fast
2 x 100 Stroke
150 Free
100 IM Fast
3 x 100 Stroke
150 Free
100 IM Fast
Cool Down:
300
Total: 3050 yds.
Congratulations Nate!!
Tuesday, February 15, 2011
Auburn Meet Wrap Up
We had a great meet at Auburn this past weekend. We came home with 2 first place finishes, 2 second place finishes, 3 third place finishes, 8 fourth place finishes, 2 fifth place finishes, and 2 sixth place finishes. The combined team score was 125 points. We finished 13th out of 39 teams! Most teams had over 20 swimmers competing; we had 6. Also, the women's team finished 8th overall. Congrats to all of the team members who participated!! GET SOME!!
Saturday, February 12, 2011
Auburn Meet Day 1
Tuesday, February 8, 2011
Tuesday 2/8/11 Workout
The workouts this week are our pre-meet workouts, since we're heading to Auburn University this weekend. Enjoy!
Warm Up:
200 Swim
4 x 25 Count strokes
2 x 100 Distance Per Stroke
3 x 100 Pull w/paddles
2 x 100 Kick on back w/fins
2 x 100 Fly kick on back w/fins
Main set:
3X
2 x 50 Choice QUICK (Stroke for meet)
2 x 100 GOOD FORM!
Work on Turns for strokes
Work on Starts
300 Cool Down
Total: 2400 yds.
Warm Up:
200 Swim
4 x 25 Count strokes
2 x 100 Distance Per Stroke
3 x 100 Pull w/paddles
2 x 100 Kick on back w/fins
2 x 100 Fly kick on back w/fins
Main set:
3X
2 x 50 Choice QUICK (Stroke for meet)
2 x 100 GOOD FORM!
Work on Turns for strokes
Work on Starts
300 Cool Down
Total: 2400 yds.
Saturday, February 5, 2011
Saturday Workout 2/5/11
Today we worked on our starts and turns. Be sure that you are getting all you can out of your streamlines, and clean up your turns.
Warm Up:
200 Swim, Kick, Pull, Swim - Freestyle
200 Swim, Kick, Pull, Swim - Backstroke
100 Breaststroke
100 Breaststroke Kick
4 x 50 Free R.I. 20 sec
4 x 25 Underwaters
250 Cool Down
Total: 2350 yds.
Warm Up:
200 Swim, Kick, Pull, Swim - Freestyle
200 Swim, Kick, Pull, Swim - Backstroke
100 Breaststroke
100 Breaststroke Kick
4 x 50 Free R.I. 20 sec
4 x 25 Underwaters
250 Cool Down
Total: 2350 yds.
Wednesday, February 2, 2011
Wednesday Workout 2/2/11
Another great practice today. Thanks Katie!
This workout focuses on smooth transitions.
Warm Up:
200 Swim
100 IM Kick
100 IM Drill
200 Swim
100 IM Kick
100 IM Drill
200 IM
Main Set:
2 x 100 50 Fly/50 Back
100 Free
2 x 100 50 Breast/50 Free
100 Free
3 x 100 IM FAST
2 x 75 Fly, Back, Breast
150 Free
2 X 75 Back, Breast, Free
150 Free
2 x 200 IM FAST
Cool Down:
300
Total: 3200
This workout focuses on smooth transitions.
Warm Up:
200 Swim
100 IM Kick
100 IM Drill
200 Swim
100 IM Kick
100 IM Drill
200 IM
Main Set:
2 x 100 50 Fly/50 Back
100 Free
2 x 100 50 Breast/50 Free
100 Free
3 x 100 IM FAST
2 x 75 Fly, Back, Breast
150 Free
2 X 75 Back, Breast, Free
150 Free
2 x 200 IM FAST
Cool Down:
300
Total: 3200
Tuesday, February 1, 2011
Tuesday 2/1/11: Workout
Warmup:
200 Swim
100 DPS
100 Kick
100 Pull
3 X 100 IM
2X:
2 x 50 Kick Descending
2 X 150 Fly, Free; Back, Free; Breast, Free
2 X 100 Kick No Board/Swim
200 Stroke
2 Minutes Rest
3X:
50 Kick/Drill
50 Stroke
50 Least Favorite
50 FAST
300 Cool Down
Total: 3300 yds.
200 Swim
100 DPS
100 Kick
100 Pull
3 X 100 IM
2X:
2 x 50 Kick Descending
2 X 150 Fly, Free; Back, Free; Breast, Free
2 X 100 Kick No Board/Swim
200 Stroke
2 Minutes Rest
3X:
50 Kick/Drill
50 Stroke
50 Least Favorite
50 FAST
300 Cool Down
Total: 3300 yds.
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