Hello, 2014

One of our 2014 resolutions is to start posting on here some more.  Our goal is to get out three practices a week and a dry land here and there.  We’re focusing on building up endurance this month.

BEGINNER WORKOUT:

Warm up

200 free, 8 x 25 kick (r.i. :20)

Main Set

5 x 100 free (r.i. :30), 200 kick on back

Warm Down

4 x 50 easy free (r.i. :40)

= 1,400

INTERMEDIATE WORKOUT:

Warm Up

400 free, 6 x 50 free kick @ 1:40, 3 x 100 free descend 1-3 @ 2:00

Main Set

5 x 200 free @ 4:00 breathe every 5 strokes

Cool Down

8 x 50 easy free @ 1:10

= 2,400

ADVANCED WORKOUT:

Warm Up

500 free, 500 free kick with boards, 500 free pull

Main Set

5x 200 free @ 3:00

5 x 100 free @ 1:40

Cool Down

10 x 50 free @ :50 drill 25/swim 25 easy

= 3,500

This is the final stretch! SPRINT!!

BEGINNER WORKOUT:

400 easy swim (warm-up)

200 free kick

4×50 free build by 25, RI :20

4×50 free sprint, RI :30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

600 easy swim (warm-up)

400 free kick

4×50 free build by 25, RI :20

8×50 free pull on the 1:00

4×50 free sprint on 1:30

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

1000 easy swim (warm-up)

400 free kick

12×50 free pull on the 1:00

8×50 reverse IM (25 choice drill/25 swim) on the 1:00

8×50 IM on the 1:10

200 easy swim (cool down)

= 3000

Let FREEdom ring

Happy 4th of July

BEGINNER WORKOUT:

400 easy swim (warm-up)

4×50 free kick, RI :20

6×50 free sprint, RI :50

400 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

600 easy swim (warm-up)

8×50 free kick on the 1:30

6×50 free sprint on the 5:00

10×50 free pull on the 1:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

800 easy swim (warm-up)

10×50 free kick on the 1:10

6×50 free sprint on the 5:00

10×50 free pull on the :50

5×100 choice on the 1:40

400 easy swim (cool down)

= 3000

The truth will set you FREE

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 pull ups, :40 push ups, :40 sit ups, :40 bench dips, :40 lunges

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

4×100 free, RI :20

200 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×50 (25 rotation free drill/25 free) on the 1:00

200 free kick

3×200 free on the 4:00

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

400 easy swim (warm-up)

8×50 (25 rotation free drill/25 free) on the :55

200 free kick

400 free

12×50 free pull descending in time for #1-4, #5-8 and #9-12 on the :50

400 free kick

400 IM (50 fly kick/50 fly/50 back kick/50 back/50 breast kick/50 breast/50 free kick/50 free)

200 easy swim (cool down)

= 3000

4×50 free sprint

BEGINNER WORKOUT:

200 easy swim (warm-up)

12×25 free kick, RI :20

4×50 free sprint, RI :40

4×50 free sprint, RI :40

200 easy swim (cool down)

= 1100

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

20×25 free kick on the :45

4×50 free sprint, RI :40

4×50 free sprint, RI :40

4×50 free sprint, RI :40

6×50 free pull on the 1:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

20×25 free kick on the :30

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

10×50 free pull on the :50

200 easy swim (cool down)

= 3000

BUILDing blocks

BEGINNER WORKOUT:

400 easy swim (warm-up)

100 free kick

2×200 free on the 5:00

2×100 free on the 3:00

2×50 free on the 2:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

200 free kick

3×300 free on the 6:00

3×200 free on the 4:00

3×100 free on the 2:00

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

400 easy swim (warm-up)

400 free kick

4×50 free build

3×400 free on the 6:00

3×200 free on the 3:00

3×100 free on the 1:30

200 easy swim (cool down)

= 3300

400 IM kick

DRYLAND

Run (or walk) 2 miles

SWIMMING

BEGINNER WORKOUT:

4×50 easy swim, RI :30

4×50 easy swim, RI :30 (warm-up)

400 IM kick

25 free sprint, 50 free kick, 25 free sprint, RI :10

200 easy swim (cool down)

= 1100

INTERMEDIATE WORKOUT:

4×50 easy IM order, RI :20

4×50 easy IM order, RI :20

4×50 easy IM order, RI :20

4×50 easy IM order, RI :20 (warm-up)

400 IM kick

4×100 (25 free sprint, 50 free kick, 25 free sprint) on the 3:00

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

4×50 IM order on the 1:00

4×50 IM order on the 1:00

4×50 IM order on the 1:00

4×50 IM order on the 1:00

400 IM kick

5×100 (25 free sprint, 50 free kick, 50 free sprint) on the 2:00

500 easy swim (cool down)

= 2700