Altitude Training
Mike and I hooked up in Steamboat for a mountain bike ride. He has also been swimming with the Masters team here while in town. What have you been doing in the off season??
Carney Canter Pub Run
Mark your calendars for the 4th annual Carney Canter Pub Run on Saturday, August 25th.
Organized by our very own Karin Carney, this pub run will help raise funds for brain cancer research. A $25 donation will entitle you to a Pub Run t-shirt, drink specials, pizza and fun!
Grab your running shoes, rollerblades, or bikes and join us at any time along the route.
2012 Pub Run Schedule (preliminary):
4:30-5:00 - Meet/Drink at Palmer's
5:00-5:30 - Run to Joe's Saloon
5:30-6:00 - Drink at Joe's Saloon
6:00-6:30 - Run to Irish Times
6:30-7:00 - Drink at Irish Times
7:00-7:30 - Run to Brixie's Saloon
7:30- - Pizza and drinks at Brixie's
Please rsvp to kkjbcarney@comcast.net with your t-shirt size. T-shirts are guaranteed to those who rsvp by August 8th.
Please make checks out to Karin Carney and drop off at her house or bring with you the night of the run.
Organized by our very own Karin Carney, this pub run will help raise funds for brain cancer research. A $25 donation will entitle you to a Pub Run t-shirt, drink specials, pizza and fun!
Grab your running shoes, rollerblades, or bikes and join us at any time along the route.
2012 Pub Run Schedule (preliminary):
4:30-5:00 - Meet/Drink at Palmer's
5:00-5:30 - Run to Joe's Saloon
5:30-6:00 - Drink at Joe's Saloon
6:00-6:30 - Run to Irish Times
6:30-7:00 - Drink at Irish Times
7:00-7:30 - Run to Brixie's Saloon
7:30- - Pizza and drinks at Brixie's
Please rsvp to kkjbcarney@comcast.net with your t-shirt size. T-shirts are guaranteed to those who rsvp by August 8th.
Please make checks out to Karin Carney and drop off at her house or bring with you the night of the run.
Please pass on to anyone-the more the merrier!
Our last practice
Great job this year! I've seen some remarkable improvements out of you guys this year and am looking forward to next season!
For our final practice we are going to do a little bit of everything:
500/300 swim
300/200 pull
200/100 catch up drill
4 x 50 kick
----------
200 IM
4 x 50 IMO
500/300 Tennessee Drill
200 choice
4 x 50 choice
Rest and summon the Eye of the Tiger
100 free for time
----------
300 easy
For our final practice we are going to do a little bit of everything:
500/300 swim
300/200 pull
200/100 catch up drill
4 x 50 kick
----------
200 IM
4 x 50 IMO
500/300 Tennessee Drill
200 choice
4 x 50 choice
Rest and summon the Eye of the Tiger
100 free for time
----------
300 easy
Tuesday
Remember, after practice tonight, Karin is hosting our end of the season party. Hope to see you there! For directions, email me or bug her on Facebook.
600/400 swim
300 pull
4 x 50 build
----------
8/6 x 200. 20 seconds max rest between!
----------
4 x 50 nice and easy
Now it's time to party!
600/400 swim
300 pull
4 x 50 build
----------
8/6 x 200. 20 seconds max rest between!
----------
4 x 50 nice and easy
Now it's time to party!
Saturday
800/500 swim
4 x 50 sprint cycle.
----------
30 minute AMRAP
100 IM
5 pushups(optional)
50 free
10 air squats (optional)
50 free from starting block
-------
Your choice cool down.
4 x 50 sprint cycle.
----------
30 minute AMRAP
100 IM
5 pushups(optional)
50 free
10 air squats (optional)
50 free from starting block
-------
Your choice cool down.
Thursday
400/300 swim
300/200 pull
200/100 kick
----------
3 x 300 free
200 IM
10/6 x 50 underwater between the center ladders.
---------
300 easy
300/200 pull
200/100 kick
----------
3 x 300 free
200 IM
10/6 x 50 underwater between the center ladders.
---------
300 easy
End of the Season Party - Next Tuesday (7/17)
Mark your calendars and plan on heading over to Karin's house after practice next Tuesday (7/17) to celebrate the end of the season.
Thanks Karin!
Thanks Karin!
Tuesday
Only 5 more practices left! Last day is July 19th. The south campus pool is being drained on July 20th.
Stay tuned to the website for updates on the new season.
300 swim
200 pull
200 drill
-------------
6/4 x 100 free
6/4 x 100 IM
6/4 x 200 free
-------------
Your choice cool down.
Stay tuned to the website for updates on the new season.
300 swim
200 pull
200 drill
-------------
6/4 x 100 free
6/4 x 100 IM
6/4 x 200 free
-------------
Your choice cool down.
Saturday
2 choices
First choice:
1 hour swim. Record your distance!
Or
Second choice:
Coach Marc's challenge. Can teams of you beat him as an individual?? Let's find out!
First choice:
1 hour swim. Record your distance!
Or
Second choice:
Coach Marc's challenge. Can teams of you beat him as an individual?? Let's find out!
Thursday
1000 swim
300 swim
4 x 100 choice/free
300 swim
4 x 100 kick/free (no equipment)
600/200 DPS
Get ready for coach Marc's challenge on Saturday. Details coming soon!
300 swim
4 x 100 choice/free
300 swim
4 x 100 kick/free (no equipment)
600/200 DPS
Get ready for coach Marc's challenge on Saturday. Details coming soon!
Tuesday
Practice schedule this week is normal.
400/300 swim
300/200 pull
8 x firecracker 50s (rocket jumps at cones)
-----------
8/6 x 200. Odds are IM. Evens are free
-----------
200 easy
400/300 swim
300/200 pull
8 x firecracker 50s (rocket jumps at cones)
-----------
8/6 x 200. Odds are IM. Evens are free
-----------
200 easy