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:)

Also, we’re now AdvoCare distributors.  They have products to help with weight loss, energy, performance and wellness.  We’re huge fans of Spark.  You just add it to your water.  It’s so good.  If you live in the US, are 18 or older and want to purchase any products, here’s our link.  We’ll occasionally talk about the different products on here.  If you’re not interested, just ignore that part and skip down to the workouts.

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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

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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

Walk the DISTANCE

DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

500 easy swim (warm-up)

2×200 free kick, RI :20

2×400 free, RI :15

300 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

800 easy swim (warm-up)

400 free kick

3×200 free pull on the 4:00

2×500 free negative split by 100 on the 8:30

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

1000 easy swim (warm-up)

500 free kick

4×200 free pull on the 2:45

4×500 free negative split by 100 on the 7:00

20×25 (odd 25s free kick/even 25s free) on the :40

200 easy swim (cool down)

= 5000