Tuesday, March 29, 2011
Swimmer's Choice
Coach Katie is taking a lifeguard certification course this week. So this week's workouts will be swimmer's choice. Have fun!!
Thursday, March 24, 2011
CORRECTED: Meet Results and Splits
The meet results have been corrected and posted at SwimPhone.com.
Wednesday, March 23, 2011
Wednesday 3/23/11: Workout
Warm Up:
200 Swim
200 Pull
200 Kick
2 x 100 Swim
4 x 50 Kick (even fast, odd moderate)
4 x 25 Count
Main Set:
PACE
3 x 100 :20
Swim as fast as you can while maintaining speed and time. Each 100 should be within a few seconds of each other. Record your time. The times averaged together is your Pace.
10 x 2 Turn 50 Work on flips and streamlines.
100 Back rotation drill
4 x 25 underwater (fly kick on back)
100 Breast glide drill
4 x 25 underwater (breast kick)
4 x 25 underwater Fly kick
100 Free your choice drill
4 x 2 turn 50 (work on gliding)
Cool Down:
300
Total: 3100
200 Swim
200 Pull
200 Kick
2 x 100 Swim
4 x 50 Kick (even fast, odd moderate)
4 x 25 Count
Main Set:
PACE
3 x 100 :20
Swim as fast as you can while maintaining speed and time. Each 100 should be within a few seconds of each other. Record your time. The times averaged together is your Pace.
10 x 2 Turn 50 Work on flips and streamlines.
100 Back rotation drill
4 x 25 underwater (fly kick on back)
100 Breast glide drill
4 x 25 underwater (breast kick)
4 x 25 underwater Fly kick
100 Free your choice drill
4 x 2 turn 50 (work on gliding)
Cool Down:
300
Total: 3100
Tuesday 3/22/11: Workout
Warm Up:
200 Swim
200 Kick
200 Pull
100 Swim
2 x 100 Kick
Main Set:
3x:
2 x 150 Swim Moderate
150 Pull
2x:
2 x 150 Pull Moderate
150 Swim
Cool Down:
200
Total: 3350
200 Swim
200 Kick
200 Pull
100 Swim
2 x 100 Kick
Main Set:
3x:
2 x 150 Swim Moderate
150 Pull
2x:
2 x 150 Pull Moderate
150 Swim
Cool Down:
200
Total: 3350
Tuesday, March 22, 2011
2011 Blue Wave Raider SCY Invitational Meet Results
Here is are our Meet Results.
Also, a BIG Congratulations to Lisa Hardwick and Katie Henderson. They both qualified for Spring Nationals in Mesa, Arizona.
Lisa qualified in:
50 Breaststroke
Her time was 37.18 Qualifying time was: 37.66
100 Breaststroke
Her time was 1:20.50 Qualifying time was: 1:22.17
200 Breaststroke
Her time was 2:50.81 Qualifying time was 2:54.17
Katie qualified in:
100 Individual Medley
Her time was: 1:11.74 Qualifying time was 1:11.80
Congratulations to the whole team on a terrific meet!!
Also, a BIG Congratulations to Lisa Hardwick and Katie Henderson. They both qualified for Spring Nationals in Mesa, Arizona.
Lisa qualified in:
50 Breaststroke
Her time was 37.18 Qualifying time was: 37.66
100 Breaststroke
Her time was 1:20.50 Qualifying time was: 1:22.17
200 Breaststroke
Her time was 2:50.81 Qualifying time was 2:54.17
Katie qualified in:
100 Individual Medley
Her time was: 1:11.74 Qualifying time was 1:11.80
Congratulations to the whole team on a terrific meet!!
Friday, March 18, 2011
The MTSU Blue Wave Raiders Invitational 3/19/11
We're so busy getting ready for our first home swim meet tomorrow. We've been planning for over six months, and had NO idea how many details there were!! We're lucky to have so much participation from other area Masters Teams. We've got lots of good eats and goodies for all participants!!
We'd like to thank all of our WONDERFUL sponsors that helped to make this meet possible.
Karin at ClubAssistant.com
TomahawkTshirts.com
Blue Raider Bookstore
Great Harvest Bread Company
Alfonso's Mexican Restaurant
And to all the hard working team members and volunteers!! Thanks for all your help! See everyone tomorrow!
We'd like to thank all of our WONDERFUL sponsors that helped to make this meet possible.
Karin at ClubAssistant.com
TomahawkTshirts.com
Blue Raider Bookstore
Great Harvest Bread Company
Alfonso's Mexican Restaurant
And to all the hard working team members and volunteers!! Thanks for all your help! See everyone tomorrow!
Wednesday, March 16, 2011
Tuesday 3/15/11: Workout
Warm Up:
200 Swim
200 Kick
200 Pull
150 Breathe every 5
150 Breathe every 7
Main Set:
2X
200 Negative Split
100 Negative Split
50 FAST
100 Negative Split
4 X 50 FAST
50 Negative Split
100 Easy
6 x 50 FAST
Cool Down:
300
Total:3350
200 Swim
200 Kick
200 Pull
150 Breathe every 5
150 Breathe every 7
Main Set:
2X
200 Negative Split
100 Negative Split
50 FAST
100 Negative Split
4 X 50 FAST
50 Negative Split
100 Easy
6 x 50 FAST
Cool Down:
300
Total:3350
Friday, March 11, 2011
Thursday 3/10/11: Workout
Warm Up:
200 Swim
200 Kick
200 Pull
Main Set:
4X
50 Build
50 Drill
50 DPS
50 Sprint
50 Easy One time through for each stroke
2 x 150 Fly Kick no board. (Your abs should hurt after this)
2 x 150 Pull with Paddles
2 x 100 Quick
200 Moderate
200 Quick
200 Moderate
4 x 25 Underwaters
Cool Down: 300
Total: 3400
200 Swim
200 Kick
200 Pull
Main Set:
4X
50 Build
50 Drill
50 DPS
50 Sprint
50 Easy One time through for each stroke
2 x 150 Fly Kick no board. (Your abs should hurt after this)
2 x 150 Pull with Paddles
2 x 100 Quick
200 Moderate
200 Quick
200 Moderate
4 x 25 Underwaters
Cool Down: 300
Total: 3400
Wednesday 3/9/11: Workout
Warm Up:
200 Swim
4 x 50 :15
4 x 50 DPS
4 x 50 Breathe every 3
4 x 50 Breathe every 4
4 x 50 Breathe ever 5
Main Set:
3 x 100 Moderate
3 x 100 Quick
200 Moderate
2 x 150 Quick
200 Quick
Bonus Rest
2 x 25 Build
4 x 25 SP
4 x 25 Sp
4 x 25 Breathe every 4
4 x 25 Easy
Cool Down:
200
Total: 3400
200 Swim
4 x 50 :15
4 x 50 DPS
4 x 50 Breathe every 3
4 x 50 Breathe every 4
4 x 50 Breathe ever 5
Main Set:
3 x 100 Moderate
3 x 100 Quick
200 Moderate
2 x 150 Quick
200 Quick
Bonus Rest
2 x 25 Build
4 x 25 SP
4 x 25 Sp
4 x 25 Breathe every 4
4 x 25 Easy
Cool Down:
200
Total: 3400
Friday, March 4, 2011
Wednesday 3/2/11: Swim Workout
Warm Up:
200 Swim
100 IM Kick
200 Pull
Main Set:
100 Swim
100 IM
200 Swim
200 IM
150 Swim
3 x 100 IM
4 x 50 Kick FAST
4 x 25 Underwaters
Cool Down:
250
Total: 2100
200 Swim
100 IM Kick
200 Pull
Main Set:
100 Swim
100 IM
200 Swim
200 IM
150 Swim
3 x 100 IM
4 x 50 Kick FAST
4 x 25 Underwaters
Cool Down:
250
Total: 2100
Wednesday, March 2, 2011
REMINDER: Chick Fil-A Spirit Night TONIGHT!!
Tonight is Sports Club Spirit Night as Chick Fil-A. 10% of all proceeds go to the sports clubs. We are holding a short practice tonight and heading over for dinner. JOIN US!!
Tuesday 3/1/11 : Combined Dryland and Swim Workout
Warm Up:
200 Swim
200 Kick
200 Pull
Main Set:
When finished first time through, reverse order and repeat.
100 Swim
25 crunches
150 Swim
10 Pushups
200 Swim
25 Crunches
250 Swim
Wall Sit hold for :30
300 Swim
Plank hold for :30
Reverse order
16 x 25 IM Order
2 x 25 Underwaters
Cool Down:
300
Total: 2450
200 Swim
200 Kick
200 Pull
Main Set:
When finished first time through, reverse order and repeat.
100 Swim
25 crunches
150 Swim
10 Pushups
200 Swim
25 Crunches
250 Swim
Wall Sit hold for :30
300 Swim
Plank hold for :30
Reverse order
16 x 25 IM Order
2 x 25 Underwaters
Cool Down:
300
Total: 2450
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