Negative split distance

Negative split = The second half of the distance is faster than the first half.

Ex:  2×1000 free negative split by 500 = the 2nd 500 of each 1000 would be faster than the first 500

 

BEGINNER WORKOUT:

200 easy choice (warm-up)

5×100 free kick, RI :15

3×500 free negative split by 250, RI 1:00

200 easy choice (cool down)

= 2400

INTERMEDIATE WORKOUT:

400 easy choice (warm-up)

8×100 free kick, RI :15

3×1000 free negative split by 500, RI 2:00

200 easy choice (cool down)

= 4400

ADVANCED WORKOUT:

600 easy choice (warm-up)

10×100 free kick, RI :15

3×2000 free negative split by 500, RI 3:00

200 easy choice (cool down)

= 7800

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Practice of champions

KC’s baseball season starts in 4 days and we cannot wait!  We’re still the champs until October.  Here’s a practice to remember our champions:)

 

BEGINNER WORKOUT:

#2 Escobar – 2×200 easy free (warm up)

#18 Zobrist – 18×25 free (25 free drill/25 free, repeat) on the :30

#6 Cain – 6×100 free descending in time on the 2:30

#35 Hosmer – 35×25 IM order on the :50

#25 Morales – 25×12.5 free sprints, RI :15 (sprint to middle of the pool, rest :15 seconds, sprint back to wall)

#8 Moose – 8×50 free on the 1:00

#13 Perez – 13×25 free sprint on the :40

#4 Gordon – 4×75 IM order (25 kick/25 drill/25 swim) on the 1:50

#15 Rios – practice flip turns 15 times

#30 Ventura – 30×25 (first 20 are IM order, last 10 are easy free) on the :50

= 4425

INTERMEDIATE WORKOUT:

#2 Escobar – 2×200 easy free (warm up)

#18 Zobrist – 18×25 free (25 free drill/25 free, repeat) on the :30

#6 Cain – 6×100 free descending in time on the 2:00

#35 Hosmer – 35×25 IM order on the :40

#25 Morales – 25×12.5 free sprints, RI :15 (sprint to middle of the pool, rest :15 seconds, sprint back to wall and practice finish)

#8 Moose – 8×50 free on the 1:00

#13 Perez – 13×25 free sprint on the :35

#4 Gordon – 4×75 IM order (25 kick/25 drill/25 swim) on the 1:40

#15 Rios – practice flip turns 15 times

#30 Ventura – 30×25 (first 20 are IM order, last 10 easy free) on the :40

= 4425

ADVANCED WORKOUT:

#2 Escobar – 2×200 easy free (warm up)

#18 Zobrist – 18×25 free (25 free drill/25 free, repeat) on the :30

#6 Cain – 6×100 free descending in time on the 1:30

#35 Hosmer – 35×25 IM order on the :30

#25 Morales – 25×12.5 free sprints, RI :15 (sprint to middle of the pool, rest :15 seconds, sprint back to wall and practice finish)

#8 Moose – 8×50 free on the 1:00

#13 Perez – 13×25 free sprint on the :25

#4 Gordon – 4×75 IM order (25 kick/25 drill/25 swim) on the 1:30

#15 Rios – practice flip turns 15 times

#30 Ventura – 30×25 (first 20 are IM order, last 10 are easy free) on the :30

= 4425

Breaking the DISTANCE

BEGINNER WORKOUT:

500 easy free (warm-up)

500 choice kick

6×300 free on the 6:00

6×50 easy choice, RI :30 (cool down)

= 3100

INTERMEDIATE WORKOUT:

500 easy free (warm-up)

500 choice kick

6×400 free on the 7:00

6×50 easy choice, RI :30 (cool down)

= 3700

ADVANCED WORKOUT:

500 easy free (warm-up)

500 choice kick

6×500 free on the 7:00

6×50 easy choice, RI :30 (cool down)

= 4300

Descending distance

BEGINNER WORKOUT:

2×400 free (1st 400 easy, 2nd 400 fast), RI :20

2×300 free (1st 300 easy, 2nd 300 fast), RI :20

2×200 free (1st 200 easy, 2nd 200 fast), RI :20

2×100 free (1st 100 easy, 2nd 100 fast), RI :15

2×50 free (1st 50 easy, 2nd 50 fast), RI :10

200 easy choice (cool down)

= 2300

INTERMEDIATE WORKOUT:

2×600 free (1st 600 easy, 2nd 600 fast), RI :20

2×500 free (1st 500 easy, 2nd 500 fast), RI :20

2×400 free (1st 400 easy, 2nd 400 fast), RI :20

2×300 free (1st 300 easy, 2nd 300 fast), RI :15

2×200 free (1st 200 easy, 2nd 200 fast), RI :10

200 easy choice (cool down)

= 4200

ADVANCED WORKOUT:

2×1000 free (1st 1000 easy, 2nd 1000 fast), RI :20

2×800 free (1st 800 easy, 2nd 800 fast), RI :20

2×600 free (1st 600 easy, 2nd 600 fast), RI :20

2×400 free (1st 400 easy, 2nd 400 fast), RI :15

2×200 free (1st 200 easy, 2nd 200 fast), RI :10

200 easy choice (cool down)

= 6200

No DISTANCE left to run

BEGINNER WORKOUT:

400 easy swim (warm-up)

400 free pull

400 free kick

3×200 free, RI :30

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

5×300 free, RI :15

200 easy swim (cool down)

= 3200

ADVANCED WORKOUT:

1000 easy swim (warm-up)

1000 free kick

500 free pull

4×500 free, RI :20

500 easy swim (cool down)

= 5000