Hey guys,
Swim workouts are going awesome and everyone is improving A LOT! We're still swimming Monday and Wednesday night at 8pm and smaller groups Tuesdays and Thursdays around 7am.
The workout for today is:
Warmup: 250 yards
Drill: Swim 4x25 yard doing the Finger Drag Drill or another drill.
Main Drill: first, swim 4x50 yards, with a 15-second rest between each effort. Focus on your technique. Then either kick or pull for 200 yards. Finally, swim 2x100 yards with a rest of 20-30 seconds between each.
Cooldown: 100-200 yards easy.
Add or subtract distance depending on ability level.
See you tonight!!
Monday, January 31, 2011
Sunday, January 23, 2011
Swimming Workout for Monday!
Hey everybody,
Here's the Workout for Monday, January 23. We'll be meeting at the pool at 8pm so just ask the lifeguards where we're at.
See you then :)
Annette
Warmup:
200 yards any stroke easy
Main set:
400 yards steady swim freestyle
600 yards steady consisting of 100 fist/100 swim x 3
One but no more than two-minute rest in between hundreds
300 yards pull (paddles and buoy)
One but no more than two-minute rest
6 x 50 yards easy down, sprint back.
Cool down:
Swim an easy 100 to 200 yards, choice of stroke
For the first 1/2 hour we will also be doing technique, such as streamlines, flipturns, and strokes. If you feel you could use help with any of these feel free to participate, and workout for the last half hour or just work out the whole time. Whichever you prefer.
Here's the Workout for Monday, January 23. We'll be meeting at the pool at 8pm so just ask the lifeguards where we're at.
See you then :)
Annette
Warmup:
200 yards any stroke easy
Main set:
400 yards steady swim freestyle
600 yards steady consisting of 100 fist/100 swim x 3
One but no more than two-minute rest in between hundreds
300 yards pull (paddles and buoy)
One but no more than two-minute rest
6 x 50 yards easy down, sprint back.
Cool down:
Swim an easy 100 to 200 yards, choice of stroke
For the first 1/2 hour we will also be doing technique, such as streamlines, flipturns, and strokes. If you feel you could use help with any of these feel free to participate, and workout for the last half hour or just work out the whole time. Whichever you prefer.
Friday, January 21, 2011
The Beginning of a New Beginning.
Hey Guys!!! I will be presenting you with a workout plan for the next... tomorrow? (01/22/2011)
I'm planning on doing a mini backwards tri. Something simple to start the season with. We will start with a nice little run- ~2mi. Then, we will be biking- ~5mi. And last but not least, the swim. A simple 200yds. This event will approximately begin at 09:00a.m. Meet in front of the P.E. Building a little early por favor. Thank you much :) For any reason, I assure you, do not feel intimidated to come out and get a little fresh air. I will be adjusting the workout the peoples needs (YOU). This is not a time trial and not a regular Saturday event.
Dress somewhat warm. The weather looks as if it will be semi cloudy, nice day overall. If you need to borrow any equipment, we can always find a way to provide.
I am super excited to be a part of this Club, and am always looking forward to train with new people and see what I can learn from them.
If you need to contact me for any more information, do get a hold of me on my cell (435) 590-3948.
Further workout plans for cycling will come as the season kicks off. Thanks everyone!
I'm planning on doing a mini backwards tri. Something simple to start the season with. We will start with a nice little run- ~2mi. Then, we will be biking- ~5mi. And last but not least, the swim. A simple 200yds. This event will approximately begin at 09:00a.m. Meet in front of the P.E. Building a little early por favor. Thank you much :) For any reason, I assure you, do not feel intimidated to come out and get a little fresh air. I will be adjusting the workout the peoples needs (YOU). This is not a time trial and not a regular Saturday event.
Dress somewhat warm. The weather looks as if it will be semi cloudy, nice day overall. If you need to borrow any equipment, we can always find a way to provide.
I am super excited to be a part of this Club, and am always looking forward to train with new people and see what I can learn from them.
If you need to contact me for any more information, do get a hold of me on my cell (435) 590-3948.
Further workout plans for cycling will come as the season kicks off. Thanks everyone!
Wednesday, January 19, 2011
Swim Workout
Hey everyone,
So tonight from 8-9 is our first swim workout for the semester, or directly after the meeting in the Outdoor Center if we go later.
Hey everyone,
Tonight at 8 will be our first swim workout for the semester, or directly after the meeting in the Outdoor Center of we go later. Following is the workout we'll be doing, so you can do it with us or on your own later if you want. See you there and enjoy!
Annette, swim coordinator
SPEED WORKOUT:
Warm-up: 400 yds, and include a mixed stroke or drill every 3rd length.
MS: 8 x 50 yds as 25 hard, 25 easy on 30” rest between.
6 x 100 yds at steady pace effort so each 100 is within 3-4” of each other, with 45” rest btw
Cool-down: 200 yds easy
Total: 1600
Adjust according to ability. (Some prefer to cut the warm-up and sets in half).
So tonight from 8-9 is our first swim workout for the semester, or directly after the meeting in the Outdoor Center if we go later.
Hey everyone,
Tonight at 8 will be our first swim workout for the semester, or directly after the meeting in the Outdoor Center of we go later. Following is the workout we'll be doing, so you can do it with us or on your own later if you want. See you there and enjoy!
Annette, swim coordinator
SPEED WORKOUT:
Warm-up: 400 yds, and include a mixed stroke or drill every 3rd length.
MS: 8 x 50 yds as 25 hard, 25 easy on 30” rest between.
6 x 100 yds at steady pace effort so each 100 is within 3-4” of each other, with 45” rest btw
Cool-down: 200 yds easy
Total: 1600
Adjust according to ability. (Some prefer to cut the warm-up and sets in half).
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