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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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

 

We are racing

we are racing

BEGINNER WORKOUT:

300 easy swim (warm-up)

12×25 underwater travel 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 underwater travel 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 underwater travel 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

 

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 underwater travel 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 underwater travel 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 underwater travel 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

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

I go BACK

Reminder:  Underwater Travel = streamlined underwater butterfly kick

BEGINNER WORKOUT:

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

12×25 back kick with underwater travel off the walls 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 with underwater travel off the walls 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 with underwater travel off the walls 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