Your workout awaits you at NORTH CAMPUS!
6-7AM
Big Shoulders 2014
The Big Shoulders 5K Swim: a Lake Michigan-size test of guts, determination and fortitude amidst the chilly, windswept waves. Fresh-water, long distance swimming: an event in a hostile environment at which humans are not supposed to excel, and yet excel they do. While most of Chicago and the sane world sleeps on the first Saturday after Labor Day each year, tough competitors take on Lake Michigan's currents, turbulence and temperature inversions, just for the sake of saying they have "big shoulders". Every swimmer that comes to the Lake that morning, starting with a jittery stomach and swimming with guts, finishes with a personal version of the title "Champion".
Think you are made of that kind of stuff? Come join us for the Big Shoulders event: swim, cheer or volunteer -- we just want to see you here!
Big Shoulders 2014 will be held on September 6, 2014 at Ohio Street Beach.
Registration opens on March 1, 2014. To register, go towww.clubassistant.com/bigshoulders. Hurry! This race will sell out well months before the race!
Think you are made of that kind of stuff? Come join us for the Big Shoulders event: swim, cheer or volunteer -- we just want to see you here!
Big Shoulders 2014 will be held on September 6, 2014 at Ohio Street Beach.
Registration opens on March 1, 2014. To register, go towww.clubassistant.com/bigshoulders. Hurry! This race will sell out well months before the race!
Thursday 2/27
**Reminder this Saturday practice will be at NORTH CAMPUS 6-7am due to Lyons hosting Regionals!
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HIGH SCHOOL MEET ORDER OF EVENTS WORKOUT!
WARM-UP: 100 FREE - 50 KICK - 50 DRILL - 3 X 50 DEC 1-3
*200 MEDLEY RELAY (8 X 25; 2 BACK, 2 BREAST, 2 FLY, 2 FREE)
200 FREE WARM-UP PACE
2 x 100 IM
50 FREE FAST
*200 FREE RELAY (4 X 50 FREE BUILD)
4 x 25 FLY w/fins SWIM/KICK/DRILL/SWIM
100 FREE BUILD BY 25
5 X 100 PULL
100 BACK
100 BREAST
*400 FREE RELAY (4 X 100 FREE ROTATE FAST 25)
*RELAYS WILL BE DONE THE LAST 15 MINUTES OF PRACTICE AND ARE OPTIONAL! IF YOU DO NOT WANT TO PARTICIPATE IN RELAYS YOU CAN DO THE WORKOUT IN PARENTHESES.
yardage: VARIES/2500
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HIGH SCHOOL MEET ORDER OF EVENTS WORKOUT!
WARM-UP: 100 FREE - 50 KICK - 50 DRILL - 3 X 50 DEC 1-3
*200 MEDLEY RELAY (8 X 25; 2 BACK, 2 BREAST, 2 FLY, 2 FREE)
200 FREE WARM-UP PACE
2 x 100 IM
50 FREE FAST
*200 FREE RELAY (4 X 50 FREE BUILD)
4 x 25 FLY w/fins SWIM/KICK/DRILL/SWIM
100 FREE BUILD BY 25
5 X 100 PULL
100 BACK
100 BREAST
*400 FREE RELAY (4 X 100 FREE ROTATE FAST 25)
*RELAYS WILL BE DONE THE LAST 15 MINUTES OF PRACTICE AND ARE OPTIONAL! IF YOU DO NOT WANT TO PARTICIPATE IN RELAYS YOU CAN DO THE WORKOUT IN PARENTHESES.
yardage: VARIES/2500
Chicago Sharkfest
Be sure to check out this new open water event in Lake Michigan - Chicago Sharkfest
Distance: 1 mile
Date: August 9th
Entry Fees: Adult ($60, $70 on June 1st, $80 on August 1st); Under 17 ($35)
Waves: Swim start will be on the beach in waves of 50 swimmers each. The swim waves are self-seeded based on ability (fastest to slowest) with 2 minutes between waves.
Proceeds go to Transplant Village.
Distance: 1 mile
Date: August 9th
Entry Fees: Adult ($60, $70 on June 1st, $80 on August 1st); Under 17 ($35)
Waves: Swim start will be on the beach in waves of 50 swimmers each. The swim waves are self-seeded based on ability (fastest to slowest) with 2 minutes between waves.
Proceeds go to Transplant Village.
Tuesday 2/25
300 FREE
300 REVERSE IM [ 25 KICK / 25 FISTS
/ 25 SWIM ]
300/200 KICK
__________
2X
150/100 CHOICE
8/6 x 50 ODDS-25
BK / 25 BR
EVENS- 25 BR / 25 FR
__________
3/2 x 150 [100 FR / 50 CHOICE-NO
FREE]
3/2 x 100 IM
3/2 x 50 BUILD FR
200 COOL DOWN
total yards: 3000/2200
Saturday 2/22
60/46 x 50 on the: 50/1:00/1:10
6 x 50 FREE
6/4 x 50 DRILL
CHOICE [25 4-4-4/12 / 25 SWIM W/FISTS]
6/4 x 50 KICK
6 x 50 IM AROUND [FL/BK, BK/BR, BR/FR]
6 x 50 PULL
6/4 x 50 CHOICE
6/4 x 50 DEC 1-3 / DEC 1-4
6/4 x 50 BUILD CHOICE
6/4 x 50 W/FINS [25 DOWN
UNDER / 25 FLY]
6/4*
x 50 FREE (SEE BELOW)
1—25 fast / 25 EZ; 2 – 25 EZ / 25 fast; 3 – 50 fast
*1 – 50 EZ; 2—25 fast / 25 EZ; 3 – 25 EZ / 25 fast; 4 – 50 fast
1—25 fast / 25 EZ; 2 – 25 EZ / 25 fast; 3 – 50 fast
*1 – 50 EZ; 2—25 fast / 25 EZ; 3 – 25 EZ / 25 fast; 4 – 50 fast
TOTAL: 3000/2300
Thursday 2/20-Double Practice
DEEP END WORK OUT
OR
2 x 200 free
3/2 x 150 [75 back 75 breast]
20/16 x 25 IMO :10 sec rest
4 x 100 build free PULL
4 X 75 choice KICK
4 x 50 IMO [25 build/25 drill]
4 x 25 free fast
200 EZ
2550/2300 yards
BRIXIE'S
Double Practice - February 2014
Please join us at Brixie's (9526 Ogden Avenue, Brookfield, IL) after practice (2/20) 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
Tuesday 2/18
400 free
6/4 x 100 choice [25 kick 25 drill 50 swim]
4 x 25 sprint cycle
3 x 100 IM
4 x 50 free
2 x 100 IM
6 x 50 free
1 x 100 IM
8 x 50 free
4/3 x 50 pull
4/3 x 50 kick
Total: 3000/2700
Saturday 2/15
Practice on Saturday is from 5:30-6:30 AM.
Have fun!
1 x 500 swim
Have fun!
1 x 500 swim
1 x 400 (100 kick, 100 drill)
[2] 3 x 300
descend 1-3
[3] 4 x 200
odds: Free
evens: Stroke
5 x 100
odds: Easy
evens: Fast
Thursday 2/13
WARM-UP
[300] 400 swim
[2] 3 x 100 Kick
[2] 3 x 100 Drill
[300] 400 swim
[2] 3 x 100 Kick
[2] 3 x 100 Drill
MAIN SET
4 x 100 Build
[8] 10 x 50 Free
odds: Drill
evens: Fast
[8] 10 x 50 Stroke
odds: Drill
evens: Fast
COOL DOWN
8 x 50 easy
3000/2500
Tuesday 2/11
WARM-UP
8/6 x 100 alternate 25 FR / 25 BK
MAIN SET
12 x 75
#1-4 dec 1-4
#5-8 FR / IMO / FR
#9-12 pull
12 x 50
#1-4 dec 1-4
#5-8 FR / IMO
#9-12 DPS pull
12 x 25
#1-4 dec 1-4
#5-8 IMO
#9-12 FAST FR
COOL DOWN
8 x 50 25 KICK / 25 FR swim w/fists
total yards: 3000/2800
8/6 x 100 alternate 25 FR / 25 BK
MAIN SET
12 x 75
#1-4 dec 1-4
#5-8 FR / IMO / FR
#9-12 pull
12 x 50
#1-4 dec 1-4
#5-8 FR / IMO
#9-12 DPS pull
12 x 25
#1-4 dec 1-4
#5-8 IMO
#9-12 FAST FR
COOL DOWN
8 x 50 25 KICK / 25 FR swim w/fists
total yards: 3000/2800
Volunteers Needed!
Dare2tri is looking for some volunteers to assist with a swim clinic for the veterans at the Hines VA. These vets are coming from the blind group as well as the spinal cord injury group. Volunteers will get in the water and work with the vets to help them improve their comfort in the water and/or swimming skills. The clinic is from about 9 AM - 11:00 AM on Thursday February 20th and is at the Waters Edge Pool located at 545 John Street Bensenville, IL 60106
Please email Keri at keri@dare2tri.org if you are available and interested in helping out with this clinic.
Thanks!
Please email Keri at keri@dare2tri.org if you are available and interested in helping out with this clinic.
Thanks!
Water polo on Monday nights
Swimmers,
If you are interested, I run an open water polo night on Mondays. It starts at 830pm at south campus. We usually warm-up until 845 and then start to scrimmage for 45-60 mins.
Never played before? Come give it a try. We welcome all levels!
Lauren
If you are interested, I run an open water polo night on Mondays. It starts at 830pm at south campus. We usually warm-up until 845 and then start to scrimmage for 45-60 mins.
Never played before? Come give it a try. We welcome all levels!
Lauren
Saturday 2/8
WARM-UP
400/300 [50 free / 50 drill]
300/200 pull
200/100 kick
4 x 25 sprint cycle
MAIN SET
Use this pattern for the following set--as the distance gets shorter, chop off the back end of the pattern:
25 rec/25 fast
50 rec/50 fast
75 rec/75 fast
3/2 ROUNDS (round 2 choice i.e. FR, stroke, IM, pull, IM switch, RIMO, etc.)
1 x 300 @ rest :30
1 x 150 @ rest :15
1 x 50 @ rest :05
1 x 50 REC
COOL DOWN
10 x 25 odds underwater; evens choice
200 easy choice
total yards: 3100/2300
400/300 [50 free / 50 drill]
300/200 pull
200/100 kick
4 x 25 sprint cycle
MAIN SET
Use this pattern for the following set--as the distance gets shorter, chop off the back end of the pattern:
25 rec/25 fast
50 rec/50 fast
75 rec/75 fast
3/2 ROUNDS (round 2 choice i.e. FR, stroke, IM, pull, IM switch, RIMO, etc.)
1 x 300 @ rest :30
1 x 150 @ rest :15
1 x 50 @ rest :05
1 x 50 REC
COOL DOWN
10 x 25 odds underwater; evens choice
200 easy choice
total yards: 3100/2300
Thursday 2/7
Hello Masters Swimmers!
In order to keep the transition as easy as possible, I will try to incorporate types of drills and sets that you have been doing these past few months, giving me time to get to know you in the pool so that I can make workouts from there. However, I am pushing up the yardage tonight...! Feel free to let me know what kind of workouts might interest you. I am excited for the rest of the season and I will see you tonight!
Lauren
WARM-UP
200 S-K-I-D-S
MAIN SET
3/2 x 200 pull
50 EZ
3/2 x 200 broken 25 / 50 / 25 / 75 / 25 --------------->25 = fast; / = rest 10 secs
50 EZ
4 x 100 25 build fr / 25 IMO / 25 kick on back / 25 fast free
50 EZ
COOL DOWN
4 x 50 4-4-4/12 IMO / free
total: 2950/2550
In order to keep the transition as easy as possible, I will try to incorporate types of drills and sets that you have been doing these past few months, giving me time to get to know you in the pool so that I can make workouts from there. However, I am pushing up the yardage tonight...! Feel free to let me know what kind of workouts might interest you. I am excited for the rest of the season and I will see you tonight!
Lauren
WARM-UP
200 S-K-I-D-S
MAIN SET
3/2 x 200 pull
50 EZ
3/2 x 200 broken 25 / 50 / 25 / 75 / 25 --------------->25 = fast; / = rest 10 secs
50 EZ
4 x 100 25 build fr / 25 IMO / 25 kick on back / 25 fast free
50 EZ
COOL DOWN
4 x 50 4-4-4/12 IMO / free
total: 2950/2550
Tuesday 2/4
WARM UP: 600
600 (100 FR / 25 IMO scull / 25 IMO drill)
MAIN SET: 1950 [1450]
2/3 choice strokes fast
[3] 4 x {12.5 choice fast } after each set amount of strokes or distance fast turn around wherever 25 choice fast you are in the pool and swim back easy to the wall
[6] 8 x 150 IMO w/choice of equipment (50 4-4-4/12 / 50 build / 50 kick)
[12] 16 x 25 FR (4 easy, 1 fast / 3 easy, 2 fast / 2 easy, 3 fast / 1 easy)
600 (100 FR / 25 IMO scull / 25 IMO drill)
MAIN SET: 1950 [1450]
2/3 choice strokes fast
[3] 4 x {12.5 choice fast } after each set amount of strokes or distance fast turn around wherever 25 choice fast you are in the pool and swim back easy to the wall
[6] 8 x 150 IMO w/choice of equipment (50 4-4-4/12 / 50 build / 50 kick)
[12] 16 x 25 FR (4 easy, 1 fast / 3 easy, 2 fast / 2 easy, 3 fast / 1 easy)
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