Saturday, February 26, 2011

Saturday 2/26/11: Workout

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

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!!

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

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

Friday, February 18, 2011

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.

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.

Congratulations Nate!!

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Everyone please congratulate Blue Wave Raiders team member Nate Callendar. He qualified for the Short Course Nationals in Mesa, Arizona in the 50 yard Backstroke at the Auburn meet this past weekend! Nate's time was 29.43. The qualifying time is 29.58.

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

Good first day at the Auburn meet for the Blue Wave Raiders! Overall the team is in 11th place out of 39 teams! The women hold it in the 8th spot, and Nate Callendar is holding the 19th place in the men's all by himself!!

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Nate

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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.

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.

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

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.