300 Swim
300 Pull
6 x 50 Kick Down/Drill Back
Sprint Cycle
1 x 400 on 6:00 pace
4 x 100 on 1:30 Descend by time 1 > 4
1 x 300 on 4:30 pace
3 x 100 on 1:30 Descend by time 1 > 3
1 x 200 on 3:00 pace
2 x 100 on 1:30 Descend by time 1 > 2
200 Breast Stroke Kicks - Cool Down
Double Practice - February 2013
Please join us at Kenny's (917 West 55th Street, Countryside, IL) after Thursday's practice to celebrate Coach Marc's 21st Birthday.
Kenny's Thursday Specials:
$3 U-Call-It's *no shots & no rocks*
$4.95 Wraps (Chicken Caesar, or Buffalo Chicken) w/fries or chips
Hope to see you all there!
Kenny's Thursday Specials:
$3 U-Call-It's *no shots & no rocks*
$4.95 Wraps (Chicken Caesar, or Buffalo Chicken) w/fries or chips
Hope to see you all there!
Saturday
400/300 swim
300/200 pull
200/100 kick
Sprint cycle
-----
4 x 100 free on 1:30/1:45/2:00/2:15
30 secs rest
4 x 100 free on 1:25/1:40/1:55/2:10
30 secs rest
4 x 100 free on 1:20/1:35/1:50/2:05
-----
8/6 x 50 kick/swim
-----
200 easy
300/200 pull
200/100 kick
Sprint cycle
-----
4 x 100 free on 1:30/1:45/2:00/2:15
30 secs rest
4 x 100 free on 1:25/1:40/1:55/2:10
30 secs rest
4 x 100 free on 1:20/1:35/1:50/2:05
-----
8/6 x 50 kick/swim
-----
200 easy
Thursday
800/500 swim
200 kick
4 x 50 easy/build
-------
4x25 fly
100 IM
4 x 25 back
100 IM
4 x 25 breast
100 IM
4 x 25 free
100 IM
-------
4 x 75 swim/drill/swim
4 x 50 underwater kick/swim
400 easy
200 kick
4 x 50 easy/build
-------
4x25 fly
100 IM
4 x 25 back
100 IM
4 x 25 breast
100 IM
4 x 25 free
100 IM
-------
4 x 75 swim/drill/swim
4 x 50 underwater kick/swim
400 easy
ILMSA state meet update
It sounds like the distance events are already starting to fill up with the 500 free already full.
Don't delay! Register now!
Don't delay! Register now!
Upcoming Meets
Here are the upcoming meets:
- Naperville Central Masters Meet (Mar 10)
- Elgin Blue Wave Winter Blizzard Meet (Mar 17)
Do people have a preference for which meet we should target? March 10th or March 17th?
----------------
Also, you can now register for the upcoming 2013 ILMSA State meet:
ILMSA State Meet (Apr 25-28)
- Online registration - Opens 2/18, closes 4/11
- Meet information sheet
- Paper meet entry form - online registration is strongly suggested instead of entries sent by postal mail
We already have at least one person registered! Nice job, Mont!
Tuesday
300 swim
6/4 x 150 kick, drill, swim
sprint cycle
------------
6/4 x 125 IM or free (first 25 is FAST)
6/4 x 50 choice
------------
2 x 100 free FAST - record your time - 3:00/3:30 interval
------------
6 x 75 easy/fast/easy
------------
200 EASY
Happy 21st Birthday to Coach Marc!
6/4 x 150 kick, drill, swim
sprint cycle
------------
6/4 x 125 IM or free (first 25 is FAST)
6/4 x 50 choice
------------
2 x 100 free FAST - record your time - 3:00/3:30 interval
------------
6 x 75 easy/fast/easy
------------
200 EASY
Happy 21st Birthday to Coach Marc!
Saturday Practice
500 swim
300 pull
Sprint Cycle
-----
8/6 x 50 kick
8/6 x 50 IMO
200 swim. Record your time.
6/4 x 75 free,IMO,free
6/4 x 75 FAST free
-----
Cool down
300 pull
Sprint Cycle
-----
8/6 x 50 kick
8/6 x 50 IMO
200 swim. Record your time.
6/4 x 75 free,IMO,free
6/4 x 75 FAST free
-----
Cool down
Thursday
300/200 swim
200 pull
8/6 x 50 kick, drill
------
20 min AMRAP
50 free
5 push ups (optional)
50 stroke
10 air squats (optional)
25 free
10 seconds rest
25 fly
20 second plank (optional)
------
Bonus set if time
------
300 cool down
200 pull
8/6 x 50 kick, drill
------
20 min AMRAP
50 free
5 push ups (optional)
50 stroke
10 air squats (optional)
25 free
10 seconds rest
25 fly
20 second plank (optional)
------
Bonus set if time
------
300 cool down
Tuesday
I can't take credit for this workout, I just liked it and thought we should do it.
Enjoy!
Enjoy!
This week’s swim workout comes from Atlanta-based coach Andrew Shanks, who is pursuing his Masters in Exercise Science at George State and works for Dynamo Multisport. Dynamomultisport.com Shanks gave two options for swimmers of different speeds.
Jacob’s Ladder: 2600 swim workout
Warmup
200 swim
200 streamline kick w/ fins
200 pull
2×50 drill of choice
200 swim
200 streamline kick w/ fins
200 pull
2×50 drill of choice
Main Set
Do three rounds of the following, with 10 secs rest between each interval, 40 secs between each round. All freestyle (minus the noted 100 kick at the end of each round) with a hard but clean effort.
Do three rounds of the following, with 10 secs rest between each interval, 40 secs between each round. All freestyle (minus the noted 100 kick at the end of each round) with a hard but clean effort.
25 / 50 / 75 / 100 / 100 / 75 / 50 / 25 / 100 kick
Cooldown
100 easy
100 easy
OR
Jacob’s Ladder extended: 3100 swim
Warmup
200 swim
12×75 w/ fins as 50 drill/25 swim
#1-4: Fly kick with freestyle stroke
#5-8: Straight Arm Recovery
#9-12: Single Arm by 25s
200 swim
12×75 w/ fins as 50 drill/25 swim
#1-4: Fly kick with freestyle stroke
#5-8: Straight Arm Recovery
#9-12: Single Arm by 25s
Main Set
3×300 pull w/ 30 sec rest. Push every third 25, otherwise steady effort.
3×300 pull w/ 30 sec rest. Push every third 25, otherwise steady effort.
Two rounds of the following, with 10 sec rest between interval and 40 sec rest between rounds. All freestyle with a hard but clean effort.
25 / 50 / 75 / 100 / 100 / 75 / 50 / 25
Cooldown
100 choice
100 choice
source: http://triathlon.competitor.com/2013/02/training/one-hour-workout-jacobs-ladder-swim-workout_70101
Thursday
Remember....no Saturday practice this week
Thursday
300 swim
200 pull
200 kick
6 x 50 build
-----------
8 x 100 choice
-deep lanes 3-6 are from a dive
-extra rest! And EXTRA FAST!
Bonus set based on time
------------
Cool down
Thursday
300 swim
200 pull
200 kick
6 x 50 build
-----------
8 x 100 choice
-deep lanes 3-6 are from a dive
-extra rest! And EXTRA FAST!
Bonus set based on time
------------
Cool down
No Saturday Practice This Week
There is an Age Group swim meet here this weekend. We do not have practice on Saturday am.
Tuesday
Great Job to everyone who competed in St Charles! What a fun meet with some great swims!
For Tuesday
500/400 swim
300/200 pull
200/100 kick
Sprint cycle
-------
8/7 x 200 choice
-------
Choice cool down
For Tuesday
500/400 swim
300/200 pull
200/100 kick
Sprint cycle
-------
8/7 x 200 choice
-------
Choice cool down
Saturday
500/400 swim
300 pull
4x75 kick,drill,swim
-------
10 x 100 free
& a bonus set based on time left
Or
St Charles Meet prep(one day taper)
300 pull
4x75 kick,drill,swim
-------
10 x 100 free
& a bonus set based on time left
Or
St Charles Meet prep(one day taper)
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