I'm not posting the workout for Tuesday. I've heard a rumor that other teams and possibly YOUR nemesis are trying to train just like we are.
It's time to differentiate yourselves from them.
Spring Break is over people.
See you Tuesday
~Coach Steve
Double Practice - March 2013
Please join us at Brixie's (9526 Ogden Avenue, Brookfield, IL) after Thursday's practice for a little social get-together.
No purchase necessary.
Brixie's Thursday Specials:
50 Cent Wings (Dressing & Veggies .50 Each)
$2 PBR Tallboys
$3 Shots of Buffalo Trace Bourbon
No purchase necessary.
Brixie's Thursday Specials:
50 Cent Wings (Dressing & Veggies .50 Each)
$2 PBR Tallboys
$3 Shots of Buffalo Trace Bourbon
Volunteers Needed!
Please contact Keri Schindler at 847-942-6937 or keri@dare2tri.org if you are interest in helping out.
What do you do as a volunteer?
It all depending on your comfort level. Based on the past clinics...
There
are veterans who just wants to get in the water and move around
(similar to water aerobics). As a volunteer, you just hang out with the veterans in the water
and keep them company.
There are veterans who haven't
been in the water in ages so you help them become re-acclimated to the
water (e.g., helping the veteran walk from one end of the pool to another, helping the veteran float on their
backs with the assistance of noodles, helping the veterans become comfortable putting their face in the water, assisting them in
swimming). As a volunteer, you want to make sure the veteran feels safe as they try new things in the water.
There
are veterans who are working to improve their strokes and distances. We
were told many veterans are trying to become scuba certified so they
are practicing to meet the scuba swimming requirement.
Two
volunteers are typically placed with each veteran to help with
stability and making sure the veteran feels safe.
The water can get chilly after awhile, so you might want to bring a wetsuit if you have one.
Tuesday
200 swim
200 pull
200 kick
200 drill
4 x 50 build
------
12/8 x 100 IM
8/6 x 75 free
------
200 cool down
200 pull
200 kick
200 drill
4 x 50 build
------
12/8 x 100 IM
8/6 x 75 free
------
200 cool down
Thursday
Reminder....no Saturday practice this week!
400/300 swim
300/200 pull
200 kick
8 x 25 build
------
8/6 x 200 choice
4 x 50 breast stroke kicks
------
100 cool down
400/300 swim
300/200 pull
200 kick
8 x 25 build
------
8/6 x 200 choice
4 x 50 breast stroke kicks
------
100 cool down
No Saturday Practice
There is no Saturday practice this week due to a water polo tournament that LT is hosting.
Tuesday
It's been a Long Long Time since we had a DEEPEND WORKOUT! Get your game faces on! Ill have the puke buckets on deck.
For the shallow end:
500/400 swim
300/200 pull
4 x 50 kick(no board!)
-----
4 x 300 (middle 100 is STRONG KICK)
4 x 75 IMO
-----
200 cool down
For the shallow end:
500/400 swim
300/200 pull
4 x 50 kick(no board!)
-----
4 x 300 (middle 100 is STRONG KICK)
4 x 75 IMO
-----
200 cool down
Saturday
1000 swim
------
10/8 x 150
Odds are free/choice/free(by50)
Evens are IMO/free(by75)
------
Cool down of choice
------
10/8 x 150
Odds are free/choice/free(by50)
Evens are IMO/free(by75)
------
Cool down of choice
Thursday
600/400 swim
200 kick
4 x 50 drill
-------
10/8 x 100 free
10/8 x 50 choice
10/8 x 25 sprint IMO
-------
Cool down
200 kick
4 x 50 drill
-------
10/8 x 100 free
10/8 x 50 choice
10/8 x 25 sprint IMO
-------
Cool down
Tuesday
300/200 swim
300/200 pull
200 kick
Sprint cycle
------
5/4 rounds of:
25 fly
50 free
75 free/choice/free
100 free
75 IMO
50 choice
25 free
------
100 easy
300/200 pull
200 kick
Sprint cycle
------
5/4 rounds of:
25 fly
50 free
75 free/choice/free
100 free
75 IMO
50 choice
25 free
------
100 easy
Saturday
600/400free
300/200 pull
Sprint cycle
-----
6 x 200 choice
6 x 50 underwater/sprint free
6 x 25 choice
-----
Cool down
Remember, Water Polo starts right at 7am!
300/200 pull
Sprint cycle
-----
6 x 200 choice
6 x 50 underwater/sprint free
6 x 25 choice
-----
Cool down
Remember, Water Polo starts right at 7am!
Saturday am
Enjoy! Water Polo starts at 7am, FYI.
6 x 500
#1 warm up choice strokes
#2 with bouy and paddles
#3 acending (Start fast and bring it down per 100)
#4 swim w/fins @ pace (every 4th 25 drill)
#5 decending with fins and paddles (start slow, end fast)
#6 ez swim/kick/buoy/swim/kick by 100s
6 x 500
#1 warm up choice strokes
#2 with bouy and paddles
#3 acending (Start fast and bring it down per 100)
#4 swim w/fins @ pace (every 4th 25 drill)
#5 decending with fins and paddles (start slow, end fast)
#6 ez swim/kick/buoy/swim/kick by 100s
Big Shoulders 2013
Registration for Big Shoulders 5K and 2.5K is now open.
When: September 7th
Where: Ohio Street Beach
Cost: Entry Fee is $65.00 if received by 4/30/2013
Entry Fee is $80.00 from 5/1/2013 to 6/30/2013
Entry Fee is $90.00 on and after 7/1/2013
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