Swim/kick

Fast = 90% effort (not a full-out sprint)

BEGINNER WORKOUT:

100 free, 100 choice, 100 choice kick (warm-up)

4×25 fast free kick on the :50

2×50 easy free on the 1:10

4×50 fast free on the 1:05

4×50 easy free on the 1:10

2×100 free on the 2:00

4×50 free on the 1:10

10 flip turns

200 easy choice (cool down)

= 1500

INTERMEDIATE WORKOUT:

200 free, 200 choice, 200 choice kick (warm-up)

8×25 fast free kick on the :40

4×50 easy free on the 1:00

6×50 fast free on the :55

6×50 easy free on the 1:00

4×100 free on the 1:50

6×50 free on the 1:00

10 flip turns

200 easy choice (cool down)

= 2500

ADVANCED WORKOUT:

300 free, 300 choice, 300 choice kick (warm-up)

12×25 fast free kick on the :30

6×50 easy free on the :50

8×50 fast free on the :45

8×50 easy free on the :50

6×100 free on the 1:40

8×50 free on the :50

10 flip turns

200 easy choice (cool down)

= 3500

 

 

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Breakout

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

1738

royals

We’re from Kansas City and we are so, so, so proud of our Royals. They are just a lot of fun to watch, partially because you can tell that they like each other and they are genuinely having fun.

One of the things the players did this year was to use “1738” in their interviews.  If they didn’t, they fined each other.  You can read why in these two articles:

1. http://www.foxsports.com/kansas-city/story/royals-fetty-wap-and-how-1738-is-taking-over-the-kc-clubhouse-072915

2. http://sports.yahoo.com/blogs/mlb-big-league-stew/the-royals-are-saying–1738–in-interviews-because-they-love-fetty-wap-211924083.html

We have a new member in our family, Cain (named after Lorenzo Cain), aka 1738.
IMG_3864

Here’s our 1738 workout (the cool down would be a 125 plus 1/2 a pool length):

Underwater travel = streamlined underwater butterfly kick, coming up for air as needed.

Descending in time = swim progressively faster for each set.  In this workout, the first 100 would be your slowest, the second, third and forth would get progressively faster and the fifth 100 would be your fastest.

BEGINNER WORKOUT:

200 easy free (warm-up)

16×25 fly kick with underwater travel (use fins if you have them) on the :50

10×50 free on the 1:30 (2 fast 50s and then 1 slow 50, repeat until you’ve done 10 50s)

5×100 free descending in time on the 2:00

138 easy (cool down)

= 1738

INTERMEDIATE WORKOUT:

200 easy free (warm-up)

16×25 fly kick with underwater travel (use fins if you have them) on the :40

10×50 free on the 1:15 (2 fast 50s and then 1 slow 50, repeat until you’ve done 10 50s)

5×100 free descending in time on the 1:45

138 easy (cool down)

= 1738

ADVANCED WORKOUT:

200 easy free (warm-up)

16×25 fly kick with underwater travel (use fins if you have them) on the :30

10×50 free on the 1:00 (2 fast 50s and then 1 slow 50, repeat until you’ve done 10 50s)

5×100 free descending in time on the 1:30

138 easy (cool down)

= 1738

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

5×100 choice descending in time

I promise that we will get caught up:)

DRYLAND

Run (or walk) 2 miles, 20 push ups, 10 chin ups, 20 bench dips, 20 squat jumps

SWIMMING

BEGINNER WORKOUT:

4×50 easy swim, RI :20 (warm-up)

16×25 free kick (odd 25s easy/even 25s fast) on the 1:10

5×100 choice descending in time on the 3:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

8×50 (odd 50s easy free/even 50s easy choice) on the 1:30 (warm-up)

16×25 free kick (odd 25s easy/even 25s fast) on the 1:00

5×100 choice descending in time on the 2:00

5×100 choice descending in time on the 2:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

20×50 easy swim (10 on the 1:00, 10 on the :45) (warm-up)

20×25 free kick on the :40

5×100 choice descending in time on the 1:40

5×100 choice descending in time on the 1:40

5×100 choice descending in time on the 1:40

5×100 choice descending in time on the 1:40

200 easy swim (cool down)

= 3700

50 free

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 2 times:

Rest :20 between each exercise.

:40 push ups, :40 bench dips, :40 wall balls, :40 lunges, :40 pull ups

SWIMMING

BEGINNER WORKOUT:

6×50 easy swim on the 2:00 (warm-up)

50 choice, 100 choice, 50 choice, 200 choice, RI :20

300 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

8×50 easy swim on the 1:30 (warm-up)

50 free sprint, 100 free, 50 free sprint, 200 free, 50 free sprint, 300 free, 50 free sprint, RI :20

10×50 free pull on the 1:00

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

10×50 easy swim on the 1:00 (warm-up)

50 fast free, 100 free, 50 fast free, 200 free, 50 fast free, 300 free, 50 fast free, 400 free, 50 fast free, 500 free, 50 fast free, RI :20

10×50 free pull on the :50

200 easy swim (cool down)

= 3000

Free breathing every 5th stroke

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times.

20 push ups, 10 chin ups, 20 squat jumps, 20 bench dips, 10 wall balls

SWIMMING

BEGINNER WORKOUT:

6×50 easy swim, RI :10 (warm-up)

300 free breathing every 5th stroke

2×200 free (75 fast/50 easy/75 fast), RI :30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

10×50 easy swim on the 1:30 (warm-up)

500 free breathing every 5th stroke

4×200 free (75 fast/50 easy/75 fast) on the 4:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

30×50 easy swim (10 on the 1:00, 10 on the :50, 10 on the :45) (warm-up)

1000 free breathing every 5th stroke

5×200 free (75 fast/50 easy/75 fast) on the 3:00

200 easy swim (cool down)

=  3700