Category Archives: Drills

Breakout

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It’s almost been 2 YEARS since we last posted!  Work, kids, and life just kind of got in the way and this website took a backseat.  We’ll try to do better this year (or what’s left of 2018).

 

Breakout = the breakout is when you surface from being underwater after doing your start or turn.  If you’re doing freestyle, the bottom arm of your streamline should be the arm that begins your stroke.

BEGINNER WORKOUT:

200 easy free (warm-up)

8×25 free kick fast on the :50

8×75 (25 free kick, 25 free fingertip drag drill, 25 free) on the 1:40

10×25 free sprint, RI :20

10×50 free sprint, RI :30

10×25 free sprint, RI :10

10×50 free sprint, RI :20

200 easy choice

12×12.5 free sprints working on breakout, RI :20 – start each one the wall (you can walk or swim in)

200 easy free (cool down)

= 3200

INTERMEDIATE WORKOUT:

200 easy free  (warm-up)

8×25 free kick fast on the :40

8×75 (25 free kick, 25 fingertip drag drill, 25 free) on the 1:30

10×25 free sprint, RI :20

10×50 free sprint, RI :30

10×25 free sprint, RI :10

10×50 free sprint, RI :20

200 easy choice

12×12.5 free sprints working on breakout, RI :20 – start each one the wall (you can walk or swim in)

200 easy free (cool down)

= 3200

ADVANCED WORKOUT:

200 easy free  (warm-up)

8×25 free kick fast on the :30

8×75 (25 free kick, 25 free fingertip drag drill, 25 free) on the 1:20

10×25 free sprint, RI :20

10×50 free sprint, RI :30

10×25 free sprint, RI :10

10×50 free sprint, RI :20

200 easy choice

12×12.5 free sprints working on breakout, RI :20 – start each one the wall (you can walk or swim in)

200 easy free (cool down)

= 3200

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Sprint like you’re in the Olympics

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BEGINNER WORKOUT:

200 easy free (warm-up)

200 free kick

200 free pull

12×25 free on the :50

4×50 free (25 free drill/25 free) on the 1:00

4×25 free sprint, RI :30

4×25 free sprint, RI :30

4×25 free sprint, RI :30

4×25 free sprint, RI :30

4×50 free easy on the 1:00

4×25 free sprint kick, RI :20

200 easy choice (cool down)

= 2000

INTERMEDIATE WORKOUT:

200 easy free (warm-up)

200 free kick

200 free pull

16×25 free on the :40

4×50 free (25 free drill/25 free) on the 1:00

6×25 free sprint, RI :30

6×25 free sprint, RI :30

6×25 free sprint, RI :30

6×25 free sprint, RI :30

4×50 free easy on the 1:00

6×25 free sprint kick, RI :20

200 easy choice (cool down)

= 2350

ADVANCED WORKOUT:

200 easy free (warm-up)

200 free kick

200 free pull

20×25 free on the :30

4×50 free (25 free drill/25 free) on the 1:00

8×25 free sprint, RI :30

8×25 free sprint, RI :30

8×25 free sprint, RI :30

8×25 free sprint, RI :30

4×50 free easy on the 1:00

8×25 free sprint kick, RI :20

200 easy choice (cool down)

= 2700

Practice of champions

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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

We are racing

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we are racing

BEGINNER WORKOUT:

300 easy swim (warm-up)

12×25 free on the :50

6×50 free (25 free drill/25 free) on the 1:20

5x (50 choice, RI: 20, 50 free sprint on 1:10) – so do a 50 choice, rest 20 seconds, do a 50 free sprint on the 1:10 and then repeat this 4 more times

200 free kick

12×25 free sprint on the :50

200 easy swim (cool down)

= 2100

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

16×25 free on the :40

8×50 free (25 free drill/25 free) on the 1:10

5x (75 choice, RI: 10, 50 free sprint on 1:00) – so do a 75 choice, rest 10 seconds, do a 50 free sprint on the 1:00 and then repeat this 4 more times

300 free kick

12×25 free sprint on the :40

200 easy swim (cool down)

= 2625

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 free on the :30

10×50 free (25 free drill/25 free) on the 1:00

5x (100 choice, RI: 10, 50 free sprint on :50) – so do a 100 choice, rest 10 seconds, do a 50 free sprint on the :50 and then repeat this 4 more times

400 free kick

12×25 free sprint on the :30

200 easy swim (cool down)

= 3150

2016

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365 more chances.gif

BEGINNER WORKOUT:

500 easy free (warm-up)

1×25 free kick, RI :30

2×25 fly sprint, RI :30

3×25 free pull, RI :30

4×25 breast sprint, RI :30

5×25 free drill, RI :30

6×25 back sprint, RI :30

7×25 free kick, RI :30

8×25 free sprint, RI :30

9×25 fly drill, RI :30

10×25 fly with fins (if you have them), RI :30

11×25 breast drill, RI :30

12×25 IM order, RI :30

13×25 breast kick, RI :30

14×25 (25 fly/25 fly/25 fly/25 free, repeat until you’ve done 14), RI :30

15×25 free pull, RI :30

16×25 IM order sprint, RI :30

200 easy free (cool down)

= 4100

INTERMEDIATE WORKOUT:

500 easy free (warm-up)

1×25 free kick, RI :20

2×25 fly sprint, RI :20

3×25 free pull, RI :20

4×25 breast sprint, RI :20

5×25 free drill, RI :20

6×25 back sprint, RI :20

7×25 free kick, RI :20

8×25 free sprint, RI :20

9×25 fly drill, RI :20

10×25 fly with fins (if you have them), RI :20

11×25 breast drill, RI :20

12×25 IM order, RI :20

13×25 breast kick, RI :20

14×25 (25 fly/25 fly/25 fly/25 free, repeat until you’ve done 14), RI :20

15×25 free pull, RI :20

16×25 IM order sprint, RI :20

200 easy free (cool down)

= 4100

ADVANCED WORKOUT:

500 easy free (warm-up)

1×25 free kick, RI :10

2×25 fly sprint, RI :10

3×25 free pull, RI :10

4×25 breast sprint, RI :10

5×25 free drill, RI :10

6×25 back sprint, RI :10

7×25 free kick, RI :30

8×25 free sprint, RI :10

9×25 fly drill, RI :10

10×25 fly with fins (if you have them), RI :10

11×25 breast drill, RI :10

12×25 IM order, RI :10

13×25 breast kick, RI :10

14×25 (25 fly/25 fly/25 fly/25 free, repeat until you’ve done 14), RI :10

15×25 free pull, RI :10

16×25 IM order sprint, RI :10

200 easy free (cool down)

= 4100

And just because I found this funny and it seems relevant:

slap food

I go BACK

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BEGINNER WORKOUT:

100 free, 200 back, 100 free (warm-up)

12×25 back kick on the :50 (warmup)

20×25 back (alternate 25 back drill/25 back), RI :20 (warmup)

12×25 back sprint, RI :20

400 back kick

12×25 back sprint, RI :20

400 back kick

8×50 back, RI :20

400 back kick

8×50 back, RI :20

400 easy swim (cool down)

= 4200

INTERMEDIATE WORKOUT:

100 free, 200 back, 100 free (warm-up)

16×25 back kick on the :40 (warmup)

20×25 back (alternate 25 back drill/25 back), RI :20 (warmup)

12×25 back sprint, RI :20

400 back kick

12×25 back sprint, RI :20

400 back kick

8×50 back, RI :20

400 back kick

8×50 back, RI :20

400 easy swim (cool down)

= 4300

ADVANCED WORKOUT:

100 free, 200 back, 100 free (warm-up)

20×25 back kick on the :30 (warmup)

20×25 back (alternate 25 back drill/25 back), RI :20 (warmup)

12×25 back sprint, RI :20

400 back kick

12×25 back sprint, RI :20

400 back kick

8×50 back, RI :20

400 back kick

8×50 back, RI :20

400 easy swim (cool down)

= 4400

Simply the BREAST

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BEGINNER WORKOUT:

200 free (warm-up)

500 kick with kick board (alternate 50 free kick/50 breast kick)

6×100 breast kick on the 2:15

200 breast (50 breast/50 choice breast drill) working on technique

2×100 breast on the 2:15

200 breast (50 breast/50 choice breast drill)

2×100 breast on the 2:10

200 breast (50 breast/50 choice breast drill)

2×100 breast sprint on the 2:05

200 easy free (cool down)

= 2700

INTERMEDIATE WORKOUT:

300 free (warm-up)

500 kick with kick board (alternate 50 free kick/50 breast kick)

8×100 breast kick on the 2:00

200 breast (50 breast/50 choice breast drill) working on technique

3×100 breast on the 2:00

200 breast (50 breast/50 choice breast drill)

3×100 breast on the 1:55

200 breast (50 breast/50 choice breast drill)

3×100 breast sprint on the 1:50

200 easy free (cool down)

= 3300

ADVANCED WORKOUT:

500 free (warm-up)

500 kick with kick board (alternate 50 free kick/50 breast kick)

10×100 breast kick on the 1:45

200 breast (50 breast/50 choice breast drill) working on technique

4×100 breast on the 1:45

200 breast (50 breast/50 choice breast drill)

4×100 breast on the 1:40

200 breast (50 breast/50 choice breast drill)

4×100 breast sprint on the 1:35

200 easy free (cool down)

= 4000