WARM UP: 600
600 choice (50 scull / 50 drill / 50 MDPS)
MAIN SET: 1900
400 FR pull
300 IM (50 4-4-4/12 / 25 fast)
200 choice kick
300FR swim w/paddles
200 IM (25 4-4-4/12 / 25 fast)
150 choice kick
200 FR swim w/fins
100 IM (fast)
50 choice kick
Thursday 1/30
WARM UP: [skip and go straight to main set for short work out]
15 min choice swim w/fins (no stopping)
MAIN SET: 2000
500 FR pull w/paddles
5 x 100 IM (descend 1-5)
10 x 50 FR swim w/paddles (1 fast , 2 easy)
20 x 25 IMO (25 fast, 25 scull, 25 fast, 25 kick, 25 fast. do that pattern for each stroke)
15 min choice swim w/fins (no stopping)
MAIN SET: 2000
500 FR pull w/paddles
5 x 100 IM (descend 1-5)
10 x 50 FR swim w/paddles (1 fast , 2 easy)
20 x 25 IMO (25 fast, 25 scull, 25 fast, 25 kick, 25 fast. do that pattern for each stroke)
Triple Practice - January 2014
Don't forget about Troy's dry land from 7:30-8:00
Then please join us at Kenny's (917 West 55th Street, Countryside, IL) after Thursday's practice.
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
Kenny's Everyday Specials:
$3 UV Mixed Drinks
$4 UV Bombs
$4 Fireball shots
Then please join us at Kenny's (917 West 55th Street, Countryside, IL) after Thursday's practice.
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
Kenny's Everyday Specials:
$3 UV Mixed Drinks
$4 UV Bombs
$4 Fireball shots
No Practice
No practice tonight. LT closed again because of extreme temp. See you Thursday for triple practice.
Swim Across America 2014
Participants have the choice of swimming a 1/2-mile, 1-mile, 1.5-mile or 3-mile distance. The 1/2-mile and 1-mile distances are along an out-and-back course. The 1.5-mile and 3-mile distances are along the same triangular course that Big Shoulders utilizes. The 1.5-mile distance is a single lap around the triangular course while the 3-mile distance is two laps around the triangular course.
In order to participate, each swimmer/member of the team must raise $500. Swimmers under 18 must raise $100.
Please consider joining the team or supporting a swimmer.
http://www.swimacrossamerica.org/site/PageServer?pagename=CHI_Home
2013 SAA
2012 SAA
2011 SAA
2010 SAA
2010 SAA
Saturday 1/25
Warm Up: 900
500 choice
4 x 100 IMO (50 drill / 50 4-4-4/6 then kick to the wall)
Main Set: 1650 [1100]
Do the following [2] 3x;
200 FR
2 x 50 no FR pull (5 push ups before each 50)
100 FR
2 x 50 choice kick (10 squats after each 50)
50 FR
Thursday 1/23
WARM UP: 900
300 FR w/fins (50 swim / 25 kick)
3 x 50 FR drill
300 choice (50 swim / 25 scull)
3 x 50 choice kick
MAIN SET: 500 per round
AMRAP;
100 FR pull
2 x 75 FR (build)
3 x 50 no FR
4 x 25 choice (fast)
300 FR w/fins (50 swim / 25 kick)
3 x 50 FR drill
300 choice (50 swim / 25 scull)
3 x 50 choice kick
MAIN SET: 500 per round
AMRAP;
100 FR pull
2 x 75 FR (build)
3 x 50 no FR
4 x 25 choice (fast)
Dry Land With Troy & Registration
!Don't forget that on every Thursday Troy will be running dry land from 7:30-8:00!
Also, after this week if you are not current with your USMS registration you will not be able to practice until it is current do to insurance liabilities.
Also, after this week if you are not current with your USMS registration you will not be able to practice until it is current do to insurance liabilities.
Tuesday 1/21
WARM UP: 600
600 FR (50 left arm, breath right / 50 right arm, breath left / 100 breath 3’s)
MAIN SET: 1800 [1200]
[4] 6 x 150
#1&4: IM-FR
#2&5: IMS
#3&6: FR
[4] 6 x 100 FR pull w/paddles
#1&4: w/buoy regular [#4 swim]
#2&5: w/buoy at ankles
#3&6: no buoy, legs crossed
[4] 6 x 50 IMO-FR w/fins (alternate 50 MDPS, 50 fast holding stroke count for each stroke)
100 EZ
Saturday 1/18
WARM UP:
10 min choice w/fins (no stopping)
MAIN SET: 2000 [1200]
[skip] 200 IM (build)
[skip] 400 FR pull w/paddles
[skip] 200 IM (fast)
150 FR (build)
300 IM drill
150 FR (fast)
100 IM (build)
200 FR pull w/paddles
100 IM (fast)
50 FR (build)
100 IM drill
50 FR (fast)
10 min choice w/fins (no stopping)
MAIN SET: 2000 [1200]
[skip] 200 IM (build)
[skip] 400 FR pull w/paddles
[skip] 200 IM (fast)
150 FR (build)
300 IM drill
150 FR (fast)
100 IM (build)
200 FR pull w/paddles
100 IM (fast)
50 FR (build)
100 IM drill
50 FR (fast)
Thursday 1/16
WARM UP: 900 [700]
[200] 300 FR ([25] 50 drill / 25 fist)
3 x 50 IMO-FR (25 scull / 25 kick)
[200] 300 IM ([25] 50 drill / 25 fist)
3 x 50 FR (25 scull / 25 kick)
MAIN SET: 1800 [1200]
[4] 6 x 25 choice (1st 1/2 length fast)
[4] 6 x 50 FR swim w/paddles (MDPS)
[4] 6 x 25 choice (all fast)
[4] 6 x 75 FR pull no paddles (+1 stroke each 25)
[4] 6 x 25 choice (2nd 1/2 length fast)
[4] 6 x 100 FR swim w/fins (descend 1-3, 4-6)
[200] 300 FR ([25] 50 drill / 25 fist)
3 x 50 IMO-FR (25 scull / 25 kick)
[200] 300 IM ([25] 50 drill / 25 fist)
3 x 50 FR (25 scull / 25 kick)
MAIN SET: 1800 [1200]
[4] 6 x 25 choice (1st 1/2 length fast)
[4] 6 x 50 FR swim w/paddles (MDPS)
[4] 6 x 25 choice (all fast)
[4] 6 x 75 FR pull no paddles (+1 stroke each 25)
[4] 6 x 25 choice (2nd 1/2 length fast)
[4] 6 x 100 FR swim w/fins (descend 1-3, 4-6)
Tuesday 1/14
WARM UP: 1200 [900]
[200] 300 FR ([25] 50 TSFGC-up / 25 swim)
4 x 25 scull
[200] 300 FR pull w/paddles
4 x 25 IMO (4-4-4/8)
[200] 300 TNT w/fins
4 x 25 FR (1/2 length H-up / 1/2 length fast)
MAIN SET: 1400 [1050]
[25] 50 FL swim
50 FR kick
[50] 100 swim (50 FL / 50 BK)
2 x 50 FR kick
[75] 150 swim (50 FL / 50 BK / 50 BR)
3 x 50 FR kick
[100] 200 IM swim
4 x 50 FR kick
4 x [25] 50 IMO swim (build)
200 FR kick (fast)
[200] 300 FR ([25] 50 TSFGC-up / 25 swim)
4 x 25 scull
[200] 300 FR pull w/paddles
4 x 25 IMO (4-4-4/8)
[200] 300 TNT w/fins
4 x 25 FR (1/2 length H-up / 1/2 length fast)
MAIN SET: 1400 [1050]
[25] 50 FL swim
50 FR kick
[50] 100 swim (50 FL / 50 BK)
2 x 50 FR kick
[75] 150 swim (50 FL / 50 BK / 50 BR)
3 x 50 FR kick
[100] 200 IM swim
4 x 50 FR kick
4 x [25] 50 IMO swim (build)
200 FR kick (fast)
Saturday 1/11
WARM UP: 900
500 FR (100 drill / 100 kick / 100 swim / 100 kick / 100 drill)
8 x 50 IMO (25 4-4-4/12 / 25 fist)
MAIN SET: 1500 [1000]
On the 100's pick a interval that gives you about :10 rest while swimming relaxed and that will be your interval for the 75's, 50's, and 25's. As the distance gets shorter the speed should increase (i.e. 100's easy, 25's fast)
[4] 6 x 100 FR (MDPS)
[4] 6 x 75 FR (5 push-ups after each 75)
-1:00 break-
[4] 6 x 50 FR (5 push-ups, 10 squats after each 50)
-1:00 break-
[4] 6 x 25 FR (5 push-ups, 10 squats, 15 crunches after each 25)
500 FR (100 drill / 100 kick / 100 swim / 100 kick / 100 drill)
8 x 50 IMO (25 4-4-4/12 / 25 fist)
MAIN SET: 1500 [1000]
On the 100's pick a interval that gives you about :10 rest while swimming relaxed and that will be your interval for the 75's, 50's, and 25's. As the distance gets shorter the speed should increase (i.e. 100's easy, 25's fast)
[4] 6 x 100 FR (MDPS)
[4] 6 x 75 FR (5 push-ups after each 75)
-1:00 break-
[4] 6 x 50 FR (5 push-ups, 10 squats after each 50)
-1:00 break-
[4] 6 x 25 FR (5 push-ups, 10 squats, 15 crunches after each 25)
Thursday 1/9
WARM UP: 1000
do the following 4x;
100 TSFGC-up
75 IM-FR drill
50 FR kick w/board (no fins, no splash)
25 choice fast (no FR)
MAIN SET: 1800 [900]
[skip] 400 FR pull w/paddles (MDPS)
8 x 50 FR @ interval that gives :10 rest
[skip] 300 FR w/paddles (build legs, 50 easy / 50 strong / 50 fast repeat)
6 x 50 FR @ interval that gives :05 rest
[skip] 200 FR w/fins (build arms, +2 strokes every 50)
4 x 50 FR @ interval that is just make, under :05 rest
do the following 4x;
100 TSFGC-up
75 IM-FR drill
50 FR kick w/board (no fins, no splash)
25 choice fast (no FR)
MAIN SET: 1800 [900]
[skip] 400 FR pull w/paddles (MDPS)
8 x 50 FR @ interval that gives :10 rest
[skip] 300 FR w/paddles (build legs, 50 easy / 50 strong / 50 fast repeat)
6 x 50 FR @ interval that gives :05 rest
[skip] 200 FR w/fins (build arms, +2 strokes every 50)
4 x 50 FR @ interval that is just make, under :05 rest
Saturday 1/4
Warm Up: 600
600 (100 IMO drill / 100 TSFGC-up)
Main Set: 2100
Do the following 3x through;
3 x 200
100 kick w/board
Round 1: 4/3/2/1 fast FL breakout strokes by 50, then FR to the wall
Round 2: 9/7/5/3 fast BK breakout strokes by 50, then FR to the wall
Round 3: 4/3/2/1 fast BR breakout strokes by 50, then FR to the wall
*FLIP ALL TURNS*
Thursday 1/2
WARM UP: 1000
Do the following 2x;
4 x 25 FR kick w/board (no splash)
4 x 50 IMO drill
100 FR pull (breathing 3's)
100 IM (MDPS)
MAIN SET: 1500 [900]
[6] 10 x 75 FR w/fins (hold <15 strokes a length) @ :10 rest
[6] 10 x 50 FR (build each 50) @ :15 rest
[6] 10 x 25 FR w/paddles (over kick, fast feet) @ :20 rest
Do the following 2x;
4 x 25 FR kick w/board (no splash)
4 x 50 IMO drill
100 FR pull (breathing 3's)
100 IM (MDPS)
MAIN SET: 1500 [900]
[6] 10 x 75 FR w/fins (hold <15 strokes a length) @ :10 rest
[6] 10 x 50 FR (build each 50) @ :15 rest
[6] 10 x 25 FR w/paddles (over kick, fast feet) @ :20 rest