Tuesday, September 27, 2011

PRACTICE ANNOUNCEMENT!


For our regular Wednesday practice on October 5th from 5:00 p.m. until 6:30 p.m., we'll be going to volunteer at the Bleed Blue Blood Drive. That way, we can all go once as a group! Be sure to wear your Blue Wave Raiders t-shirt!

Here are the details:
Bleed Blue Beat WKU Blood Drive

Competition Blood Drive against Western Kentucky University

WHERE: Campus Recreation -- Gym
Monday, Oct. 3: Noon - 6 pm
Tuesday, Oct. 4: 10 am - 4 pm
Wednesday, Oct. 5: 9 am - 7 pm

NOTE: You can DONATE or VOLUNTEER! Both will count as helping out!

Wednesday 9/28: Workout

For those of you unable to get to practice tomorrow, here's the workout a day early!!

Regular:

Warm Up:
200 free
200 fr kick
200 fr pull
100 free

Main Set:
4x50 choice
500 kick
200 choice
500 pull
200 free

Cool Down:
4x25 underwaters
100 choice

Total Yards: 2500

Advanced:

Warm Up:
200 free
200 fr kick
200 fr pull
100 free

Main Set:
6x50 choice
500 kick
200 choice
500 pull
200 free
4x100 IM
4x25 choice SPRINTS

Cool Down:
6x25 underwaters
200 choice

Total Yards: 3100

Saturday, September 24, 2011

Saturday 9/24/11: Workout

Regular:

Warm Up:
200 free
200 free kick
200 free pull
100 free

Main Set:
4x50 breast pull
4x50 breast kick
4x50 breast
200 free
500 choice kick
200 free
6x25 choice SPRINTS
4x50 free SPRINTS
100 easy choice

Cool Down:
6x25 underwaters
200 easy free

Total Yards: 3000

Advanced:

Warm Up:
200 free
200 free kick
200 free pull
100 free

Main Set:
4x50 breast pull
4x50 breast kick
4x50 breast
200 free
500 choice kick
200 free
6x25 choice SPRINTS
4x50 free SPRINTS
100 easy choice
4x100 IM
2x100 IM kick
2x100 IM pull
100 IM

Cool Down:
6x25 underwaters
200 easy free

Total Yards:3200

Thursday, September 22, 2011

Thursday 9/22/11: Workout

Regular Workout:

Warm Up:
200 Swim
200 Kick
200 Pull

Main Set:
5 x 100 IM :15 RI
2 x 75 each stroke :15 RI
200 IM
8 x 50 2 Turn 50's (go to the middle of the pool and start. Turn flips on both ends. Finish back in the middle.)
4 x 150 Choice
4 x 100 Kick IM order

Cool Down:
300 Choice

Total Yards: 3600

Advanced Workout:
300 Swim
300 Kick
300 Pull
2 x 100 each stroke :15 RI
200 IM
10 x 50 2 turns
4 x 150 Choikc
4 x 100 Kick IM order

Cool Down:
300 Choice

Total Yards: 4100

Wednesday, September 21, 2011

Wednesday 9/21/11: Workout

Warm Up:
200 Free
200 Free Kick
200 Free Pull
100 Free

Main Set:
4 x 50 Choice Rest Interval :20 sec.
4 x 50 on 1 minute
200 IM Kick
3 x 100 IM (RI :30)
2 x 100 Free easy
2 x 100 Free Drill (Catch Up)
2 x 100 Free Easy
100 Breast Kick
100 Breast
200 Free Kick

Cool Down:
4 x 25 Underwaters
200 Free

Total Yards: 2900

Saturday, September 17, 2011

Saturday 9/17/11: Workout

We missed those of you who weren't there today!! Hope to see you all on Wednesday at 5:00 p.m

Warm Up:
200 Free
200 Free
200 Free Pull
100 Free

Main Set:
5 x 100 Choice (20 sec. Rest Interval)
5 x 100 Choice Kick (:20 RI)
100 Free

200 IM (use the drill for Butterfly)
100 Free
200 IM (use the drill for Butterfly)
100 Free

4 x 50 Choice SPRINTS! (:20 RI)
4 x 25 Free Kick SPRINTS! (:20 RI)
4 x 25 Free pull SPRINTS! (:20 RI)

Cool Down:
4 x 25 Underwaters
100 Free easy

Total yards: 3000

ADVANCED Workout:
300 Free
300 Free Kick
300 Free Pull
200 Free

Main Set:
5 x 150 Choice (10 second Rest Interval)
5 x 150 Choice Kick (:10 RI)
200 Free

400 IM
200 Free
400 IM
200 Free

6 x 50 Choice SPRINTS! (:10 RI)
6 x 50 Free Kick SPRINTS! (:10 RI)
6 X 50 Free Pull SPRINTS! (:10 RI)

Cool Down:
6 x 25 Underwaters
200 Free Easy

Total yards: 5250

Thursday, September 15, 2011

Thursday 9/15/11: Workout

Welcome to all the new members that made it out to practice tonight! We're so glad you came! Today's workout from Coach Katie.

Warm Up:
200 Swim
200 Kick
200 Pull

Main Set:
100 DPS (Distance Per Stroke)
2 x 100 @ 2:00 (Do each 100 in 2 minutes)
100 DPS
3 x 100 @ 1:50 (Do each 100 in 1 minute 50 seconds)
100 DPS
4 x 100 @ 1:45
100 DPS
4 x 100 @ 1:40
100 DPS
3 x 100 @ 1:35
100 DPS

Cool Down:
200 Kick
100 Easy Choice

Total Yards: 3100

Wednesday, September 14, 2011

Tuesday 9/14/11: Workout

We had 10 folks who made it to the first practice, with less than 24 hrs. notice! Way to go guys!! We're looking forward to meeting each and every one of you and swimming with you this year!! Today's workout from Coach Erica.

Warm Up:
200 Swim
200 Kick
200 Pull
100 Swim

Main Set:
400 IM Kick (100 of each)
200 IM Pull (50 of each) For Butterfly do the 3/3/3 drill

5 x 50 Free (R.I. 20 sec.)
5 x 50 Choice (R.I. 20 sec) switch up strokes

3 x 100 free/subs (subs=only breathing between the flags)

400 IM Kick (100 of each)
200 IM Pull (50 of each) Buttefly drill
100 IM (25 of each)

Cool Down:
4 x 25 Underwaters
200 Easy Choice

Total yds: 3100

Tuesday, September 13, 2011

FALL PRACTICE ANNOUNCEMENT!!

Fall practice 2011 will start tomorrow, Wednessday, September 14, 2011 at 5 p.m.

Problem-Solving Swimming - GoSwim!

Problem-Solving Swimming - GoSwim!

An excellent way for us all to approach our upcoming season!

See everyone tonight at the Call Out Meeting!
6 p.m.
Campus Rec Center entrance!

Thursday, September 8, 2011

Fall 2011 Practices


As of now, our Fall 2011 Practices are as follows:

Wednesday: 5:00 p.m. - 6:30 p.m. - Coach Erica
Thursday: 5:00 p.m. - 6:30 p.m. - Coach Katie
Saturdays: 12 Noon - 1:30 p.m. - Coach Erica/Coach Katie

All practices are held at the MTSU Campus Recreation Center



CALL OUT REMINDER:

Our fall team call out meeting is scheduled for Tuesday, September 13th at 6:00 p.m. at the Campus Recreation Center. It's been a busy summer for the officers, so come on by and get caught up! We have lots to talk about. We have 2 home swim meets scheduled for this season. The first is coming up on October 22nd! We're looking for folks who are willing to seek some donors for the meet.

Due to this year's USMS membership price increase, our yearly dues are now $65.00.

Thursday, September 1, 2011

Informal Practice Next Thursday!

There are a few of us getting together for an impromptu practice next Thursday, Sept. 8th, 12 Noon at the Campus Rec. Center. Everyone is invited!

DON'T FORGET:
Our fall team call out meeting is scheduled for Tuesday, September 13th at 6:00 p.m. at the Campus Recreation Center. It's been a busy summer for the officers, so come on by and get caught up! We have lots to talk about. We have 2 home swim meets scheduled for this season. The first is coming up on October 22nd! We're looking for folks who are willing to seek some donors for the meet.

Due to this year's USMS membership price increase, our yearly dues are now $65.00.

Come out and visit with current team members and new team members!