Carpool Karaoke

The USA Olympic Swim Team always seems to be having a lot of fun.

In 2012, it was Call Me Maybe.

And this year, they did their own version of carpool karaoke.

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Rio 2016

rio

Is anyone else as excited as we are for the summer Olympics to start?

My favorite part is the opening ceremonies, which starts tonight at 6:30pm CST.

HERE’S the full schedule of swimming events.

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