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 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

BEGINNER WORKOUT:

200 easy free (warm-up)

200 free kick

200 free pull

12×25 free (go as far as you can with your underwater travel and then swim 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 (go as far as you can with your underwater travel and then swim 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 (go as far as you can with your underwater travel and then swim 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

 

Take a BACK road

BEGINNER WORKOUT:

200 easy (warm-up)

6×50 back kick with fins, RI :30

5×100 back with fins on the 2:15

4×50 back sprint, RI :30

4×50 back sprint, RI :30

2×50 back sprint, RI :25

2×50 back sprint, RI :25

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

400 easy (warm-up)

8×50 back kick with fins, RI :20

5×100 back with fins on the 1:50

6×50 back sprint, RI :30

6×50 back sprint, RI :30

4×50 back sprint, RI :25

4×50 back sprint, RI :25

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

600 easy (warm-up)

10×50 back kick with fins, RI :15

5×100 back with fins on the 1:40

8×50 back sprint, RI :30

8×50 back sprint, RI :30

6×50 back sprint, RI :25

6×50 back sprint, RI :25

200 easy swim (cool down)

= 3200

I workout

BEGINNER WORKOUT:

300 easy free (warm-up)

12×25 underwater travel (use fins if you have them) on the :50

8×50 free with a snorkel if you have one on the 1:05

2×50 free on the 1:10

8×25 free on the :50 going at your 200 free pace

2×50 free on the 1:10

2×50 free sprint from the blocks if you have access

200 easy free (cool down)

= 1700

INTERMEDIATE WORKOUT:

400 easy free (warm-up)

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

12×50 free with a snorkel if you have one on the :55

4×50 free on the 1:00

12×25 free on the :40 going at your 200 free pace

4×50 free on the 1:00

3×50 free sprint from the blocks if you have access

200 easy free (cool down)

= 2450

ADVANCED WORKOUT:

500 easy free (warm-up)

20×25 underwater travel (use fins if you have them) on the :30

16×50 free with a snorkel if you have one on the :45

6×50 free on the :50

16×25 free on the :30 going at your 200 free pace

6×50 free on the :50

4×50 free sprint from the blocks if you have access

200 easy free (cool down)

= 3200

IM by set

 

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

BEGINNER WORKOUT:

300 easy free (warm-up)

6×50 free (25 kick/25 free) on the 1:10

12×25 IM order on the :50

4(3×50) IM by set sprint on the 1:20 – swim 3×50 fly, 3×50 back, 3×50 breast, 3×50 free

12×25 underwater travel on the :50 (use fins if you have them)

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy free (warm-up)

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

16×25 IM order on the :40

4(4×50) IM by set sprint on the 1:10 – swim 4×50 fly, 4×50 back, 4×50 breast, 4×50 free

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

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

500 easy free (warm-up)

10×50 free (25 kick/25 free) on the :50

20×25 IM order on the :30

4(5×50) IM by set sprint on the 1:00 – swim 5×50 fly, 5×50 back, 5×50 breast, 5×50 free

20×25 underwater travel on the :30 (use fins if you have them)

200 easy swim (cool down)

= 3200

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

The Way IM

BEGINNER WORKOUT:

300 easy free (warm-up)

300 free kick with fins if you have them

12×25 IM on the :50

2 x (4×50 IM order sprint on the 1:20) – so you would swim a 50 fly sprint on the 1:20, 50 back sprint on the 1:20, 50 breast sprint on the 1:20, 50 free sprint on the 1:20 and then repeat this 1 more time

100 easy free

2 x (4×50 free sprint on the 1:10)

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy free (warm-up)

400 free kick with fins if you have them

16×25 IM on the :40

3 x (4×50 IM order sprint on the 1:10) – – so you would swim a 50 fly sprint on the 1:10, 50 back sprint on the 1:10, 50 breast sprint on the 1:10, 50 free sprint on the 1:10 and then repeat this 2 more times

100 easy free

3 x (4×50 free sprint on the 1:00)

200 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

500 easy free (warm-up)

500 free kick with fins if you have them

20×25 IM on the :30

4 x (4×50 IM order sprint on the 1:00) – so you would swim a 50 fly sprint on the 1:00, 50 back sprint on the 1:00, 50 breast sprint on the 1:00, 50 free sprint on the 1:00 and then repeat this 3 more times

100 easy free

4 x (4×50 free sprint on the :50)

200 easy swim (cool down)

= 3400