*Ladies and gents--tomorrow let's be sure we get in on time and get out on time. There is a LTHS Invitational tomorrow and diving warm-ups begin at 7am. Please be advised we are clearing the pool promptly at 7 am. Thank you for your cooperation!*
400/300 every 3rd lap is kick
300/200 pull w/paddles breathing 3-5-3-5
4 x 25 sprint cycle
---
10/8 x 50 @ :50 / :55 / 1:00 FR at moderate pace holding same time for all 10
4/2 x 75 @ 1:20 / 1:30 fly-back-breast
10/8 x 50 @ :55 / 1:00 / 1:05 FR at mod-fast pace (drop approx. 1-2 sec from the above pace)
4/2 x 75 @ 1:20 / 1:30 back-breast-free
10/8 x 50 @ 1:00 / 1:05 / 1:10 FR at faster race pace (drop approx. 1-2 secs from above pace)
---
100-200 easy
3100/2300
Double Practice - Thursday 1/29
Please join us at Brixie's (9526 Ogden Avenue, Brookfield, IL) after practice for a little social get-together. Note the Thursday night specials have changed - no more 50 cent wings.
No purchase necessary.
Brixie's Thursday Specials:
3/$4 Tacos
$1 OFF craft cocktails
$3 Shots of Buffalo Trace Bourbon
No purchase necessary.
Brixie's Thursday Specials:
3/$4 Tacos
$1 OFF craft cocktails
$3 Shots of Buffalo Trace Bourbon
Thursday 1/29
Nice job with Tuesday's workout! That was a tough one! Today, we will shorten it up a little and work on our speed! We are going to finish the last 15 minutes of practice with some FAST relays in the deep end! For those going to the meet on Sunday, this will be a good time to practice some starts from the block!
---
100 swim
100 kick
100 IM drill
4 x 25 sprint cycle
---
4 x 50 RIMO drill / kick @ 1:00 / 1:10
4 x 50 FR dec 1-4 @ :50 / 1:00
4 x 50 IMO drill / swim @ 1:00 / 1:10
4 x 25 FL fast @ :30 / :40
4 x 25 FR all-out (move those arms fast!) @ :30 / :40
5 x 100 pull breathe 3-5-5-7 by 25 @ 1:30 / 1:40
4 x 50 FR mod-fast pace (hold same time!) @ :50 / 1:00
4 x 25 BK fast @ :30 / :40
4 x 25 BR fast @ :40 / :50
4 x 100 FR dec 1-3, #4 is fast @ 1:30 / 1:40
---
8:45 pm
Meet by diving boards for 4 x [4 x 25] relays!
---
100 swim
100 kick
100 IM drill
4 x 25 sprint cycle
---
4 x 50 RIMO drill / kick @ 1:00 / 1:10
4 x 50 FR dec 1-4 @ :50 / 1:00
4 x 50 IMO drill / swim @ 1:00 / 1:10
4 x 25 FL fast @ :30 / :40
4 x 25 FR all-out (move those arms fast!) @ :30 / :40
5 x 100 pull breathe 3-5-5-7 by 25 @ 1:30 / 1:40
4 x 50 FR mod-fast pace (hold same time!) @ :50 / 1:00
4 x 25 BK fast @ :30 / :40
4 x 25 BR fast @ :40 / :50
4 x 100 FR dec 1-3, #4 is fast @ 1:30 / 1:40
---
8:45 pm
Meet by diving boards for 4 x [4 x 25] relays!
[A Little] Extra Reading for Thursday's Practice: How Do I Get Faster?!
There are many factors that help us swimmers get faster in the pool. While we only have 3 hours a week in the water, we must be sure we are taking advantage of our time in the pool.
We can start with the following 3 pointers to help us become faster swimmers!
Pace Awareness. In our workouts, you've seen the terms fast, sprint, all-out, Threshold pace or T-Pace, descend, build, easy, etc. Each of these paces should feel different in the water. Anyone can swim for an hour at one speed! It's important that we are pushing ourselves or letting our bodies rest--when it's needed.
I've put certain sets on intervals and designated a speed for that set. It's important to take advantage of the pace intervals, get your time after each repetition, and try to remain consistent. If you can hold 33s for 10 x 50s @ 1:00 one week, next week try to hold the same time with less rest 50s @ :50 or hold a faster time (32s for 10 x 50 @ 1:00). These are just examples.
For more anaerobic sprint sets (i.e. sprint 25s and 50s) it's important that we are getting 1:1 swim to rest ratio. This allows our body to swim at it's best for each repetition. For more aerobic sets, it is a continuous effort with minimal rest! Science! It's a beautiful thing!
Stroke Rate. We talk about distance per stroke and long strokes, however, too long of a stroke may be less efficient, it's a fine line we walk in swimming. Good propulsion (from your catch, pull and push), low drag (straight body and effective kick), and a 'glide' or 'reach and roll' are all factors in a good, long stroke. Additionally, rhythm and timing are important parts of our stroke--that is developed over time with practice.
Effective Kick. Kicking in swimming comes in many sizes! We use 2, 4, or 6 beat kicks. 2-beat kicks may be used more during a distance set while 6 or 8 beat kicks are used in sprints! The key to a well-timed kick is when the hand enters the water at the front of the stroke, the opposite leg should kick. This typically happens naturally with most swimmers--so don't focus too much on it but rather one pointed toes and power from the hips (not the knees!). Experiment with your 2, 4, or 6 beat kicks in practice!
It's not how many yards you put in, it's what you put into the yards!
We can start with the following 3 pointers to help us become faster swimmers!
Pace Awareness. In our workouts, you've seen the terms fast, sprint, all-out, Threshold pace or T-Pace, descend, build, easy, etc. Each of these paces should feel different in the water. Anyone can swim for an hour at one speed! It's important that we are pushing ourselves or letting our bodies rest--when it's needed.
I've put certain sets on intervals and designated a speed for that set. It's important to take advantage of the pace intervals, get your time after each repetition, and try to remain consistent. If you can hold 33s for 10 x 50s @ 1:00 one week, next week try to hold the same time with less rest 50s @ :50 or hold a faster time (32s for 10 x 50 @ 1:00). These are just examples.
For more anaerobic sprint sets (i.e. sprint 25s and 50s) it's important that we are getting 1:1 swim to rest ratio. This allows our body to swim at it's best for each repetition. For more aerobic sets, it is a continuous effort with minimal rest! Science! It's a beautiful thing!
Stroke Rate. We talk about distance per stroke and long strokes, however, too long of a stroke may be less efficient, it's a fine line we walk in swimming. Good propulsion (from your catch, pull and push), low drag (straight body and effective kick), and a 'glide' or 'reach and roll' are all factors in a good, long stroke. Additionally, rhythm and timing are important parts of our stroke--that is developed over time with practice.
Effective Kick. Kicking in swimming comes in many sizes! We use 2, 4, or 6 beat kicks. 2-beat kicks may be used more during a distance set while 6 or 8 beat kicks are used in sprints! The key to a well-timed kick is when the hand enters the water at the front of the stroke, the opposite leg should kick. This typically happens naturally with most swimmers--so don't focus too much on it but rather one pointed toes and power from the hips (not the knees!). Experiment with your 2, 4, or 6 beat kicks in practice!
Tuesday 1/27
200 warm-up
---
1 x 200 FR long strokes, find a good rhythm @ 3:00 / 3:20 / 3:40
2 x 175 { 25 fl / 25 fr / 25 bk / 25 fr / 25 br / 50 fr }
3/2 x 150 w/fins { 100 kick / 50 swim build fr}
4/2 x 125 { 50 IMO / 75 FR }
5/3 x 100 pull
6/4 x 75 odds: FL/BK/BR, evens: BK/BR/FR
7/5 x 50 FR fast/easy
8 x 25 odds: FR build evens: IMO fast
100 cool down
3200/2100
---
To decide intervals: start at a base time for the 200, subtract :20 or :30 secs per 25. For example:
200 @ 3:00
175 @ 2:40
150 @ 2:20
125 @ 2:00
100 @ 1:40
75 @ 1:20
50 @ 1:00
25 @ :40
This is continuous--try to use your intervals as your rest time.
1 x 200 FR long strokes, find a good rhythm @ 3:00 / 3:20 / 3:40
2 x 175 { 25 fl / 25 fr / 25 bk / 25 fr / 25 br / 50 fr }
3/2 x 150 w/fins { 100 kick / 50 swim build fr}
4/2 x 125 { 50 IMO / 75 FR }
5/3 x 100 pull
6/4 x 75 odds: FL/BK/BR, evens: BK/BR/FR
7/5 x 50 FR fast/easy
8 x 25 odds: FR build evens: IMO fast
100 cool down
3200/2100
Saturday 1/24
400/200 swim choice
8/4 x 50 FR (see below) @ :50 / 1:00 / 1:10
50 build down from fast to easy
50 build up from easy to fast
50 long strokes easy
50 all out fast
---
*at any point during the first 2 sets of 200s you can pull*
*adjust intervals you should be getting less rest per 200 as the # of 200s decrease.
4 x 200/150 free @ 3:50 stretch out w/long strokes and find good rhythm
50 ez non-free
3 x 200/150 free @ 3:40 increase your effort and maintain long strokes
50 ez non-free
2 x 200/150 free @ 3:30 strong effort
50 ez non-free
1 x 200/150 free for time @ under 3:20
50 ez choice
---
4 x 50 IMO drill / kick
3000/2100
8/4 x 50 FR (see below) @ :50 / 1:00 / 1:10
50 build down from fast to easy
50 build up from easy to fast
50 long strokes easy
50 all out fast
---
*at any point during the first 2 sets of 200s you can pull*
*adjust intervals you should be getting less rest per 200 as the # of 200s decrease.
4 x 200/150 free @ 3:50 stretch out w/long strokes and find good rhythm
50 ez non-free
3 x 200/150 free @ 3:40 increase your effort and maintain long strokes
50 ez non-free
2 x 200/150 free @ 3:30 strong effort
50 ez non-free
1 x 200/150 free for time @ under 3:20
50 ez choice
---
4 x 50 IMO drill / kick
3000/2100
Thursday 1/22
200/100 S-I-P-S (swim, IM drill, pull, [sprint cycle x2])
---
2x: (:15 sec RI for swims :20 sec RI for kick)
100 free fast
100 side kick R/L (start video at 1:15-2:00)
75 back fast
75 streamline kick on back
50 breast fast w/ double underwater pullouts
50 breast kick
25 fly fast
25 dolphin kick
100 IM fast
100 IM kick
1:00 rest and repeat!
---
For longer workout or if you have time:
5 x 100 add on progression (see below) @ 1:30 / 1:40 / 1:50
100 build by 25
25 fast / 75 ez
50 fast / 50 ez
75 fast / 25 easy
100 fast
300 pull breathe 3-5-3-7 by 25
3000/2000
---
2x: (:15 sec RI for swims :20 sec RI for kick)
100 free fast
100 side kick R/L (start video at 1:15-2:00)
75 back fast
75 streamline kick on back
50 breast fast w/ double underwater pullouts
50 breast kick
25 fly fast
25 dolphin kick
100 IM fast
100 IM kick
1:00 rest and repeat!
---
For longer workout or if you have time:
5 x 100 add on progression (see below) @ 1:30 / 1:40 / 1:50
100 build by 25
25 fast / 75 ez
50 fast / 50 ez
75 fast / 25 easy
100 fast
300 pull breathe 3-5-3-7 by 25
3000/2000
Tuesday 1/20
900/400 mix warm-up
4 x 25 sprint cycle
-
Moderate pace or active recovery= somewhere between your easy and all out!
6 x 50 FR fast flip turns and 8 kicks off every wall! @ :50 / 1:00 / 1:10
100 *moderate pace @ 2:00
4 x 25 fr ALL OUT! @ :30 / :40
100 moderate pace @ 2:00
2 x 50 fr ALL OUT! @ 1:00 / 1:15
100 moderate pace @ 2:00
4 x 25 fly ALL OUT! @ :30 / :40
100 moderate pace @ 2:00
4 x 25 kick no fins ALL OUT! @ :40 / :50
100 moderate pace @ 2:00
100 fr ALL OUT!
100 easy
-
12/8 x 50 drill / swim ODDS: fr EVENS: IMO (no FR)
3000/2300
4 x 25 sprint cycle
-
Moderate pace or active recovery= somewhere between your easy and all out!
6 x 50 FR fast flip turns and 8 kicks off every wall! @ :50 / 1:00 / 1:10
100 *moderate pace @ 2:00
4 x 25 fr ALL OUT! @ :30 / :40
100 moderate pace @ 2:00
2 x 50 fr ALL OUT! @ 1:00 / 1:15
100 moderate pace @ 2:00
4 x 25 fly ALL OUT! @ :30 / :40
100 moderate pace @ 2:00
4 x 25 kick no fins ALL OUT! @ :40 / :50
100 moderate pace @ 2:00
100 fr ALL OUT!
100 easy
-
12/8 x 50 drill / swim ODDS: fr EVENS: IMO (no FR)
3000/2300
Saturday 1/17
200/150 swim
150/100 kick
100 IM drill
200/150 pull
150/100 swim
4 x 25 sprint cycle
-
Intervals:
4 x 100 last 25 is fast!
8/4 x 25 no breather / BR
3 x 100 last 50 is fast
8/4 x 25 choice kick on back / BK
2 x 100 last 75 is fast
8/4 x 25 underwater / FL
1 x 100 all fast!
8/4 x 25 fast FR / ez FR
-
4 x 75 IMO swim / drill / kick
3000 / 2500
150/100 kick
100 IM drill
200/150 pull
150/100 swim
4 x 25 sprint cycle
-
Intervals:
- 100 @ 1:30 / 1:40 / 1:50
- 25 @ :30 / :40
4 x 100 last 25 is fast!
8/4 x 25 no breather / BR
3 x 100 last 50 is fast
8/4 x 25 choice kick on back / BK
2 x 100 last 75 is fast
8/4 x 25 underwater / FL
1 x 100 all fast!
8/4 x 25 fast FR / ez FR
-
4 x 75 IMO swim / drill / kick
3000 / 2500
Thursday 1/15
600/300 (alternate 200 swim-50 kick-50 drill)
-
We are going to do the following 6x/4x:
25 / 50 / 75 / 100 / 75 / 50 / 25 (400 total)
Intervals:
- 25 @:30 /:40 / :50
- 50 @ :50 / 1:00 / 1:10
- 75 @ 1:15 / 1:20 / 1:30
- 100 @ 1:30 / 1:40 / 1:50
round 1: swim the first 25 of each swim is strong and fast!
rest 1:00
round 2: pull breathing 3-5-3-7 by 25
rest 1:00
round 3: swim the last 25 of each swim is strong and fast!
rest 1:00
round 4 RIMO
rest 1:00
round 5: kick w/fins (board optional) alternating free kick and fly kick by 25
rest 1:00
round 6: swim all fast!
100 cool down
3100 / 2000
Tuesday 1/13
There are a couple links on this workout (see scull and dolphin/breast kick combo)
300/200 swim
200 IM drill/kick
4 x 50 FR perfect, long stroke!
4 x 25 sprint cycle
200 pull w/paddles breathe 3-5 by 50
-
8/4 x 75 kick 25 hard and fast (board no fins), drop your board and into
50 choice at a moderate-fast pace
8/6 x 50 drill/swim ODDS: free EVENS: IMO
8/4 x 75 pull 25 hard and fast (no paddles), drop your buoy and go right into
50 choice at a moderate-fast pace
8/6 x 50 ODDS: 25 scull / 25 FR build
EVENS: 25 dolphin/breast kick combo / 25 non-FR build
3000/2100
300/200 swim
200 IM drill/kick
4 x 50 FR perfect, long stroke!
4 x 25 sprint cycle
200 pull w/paddles breathe 3-5 by 50
-
Choose an interval:
75s: 1:20 / 1:30 / 1:40
50s: :50 / 1:00 / 1:10
50 choice at a moderate-fast pace
8/6 x 50 drill/swim ODDS: free EVENS: IMO
8/4 x 75 pull 25 hard and fast (no paddles), drop your buoy and go right into
50 choice at a moderate-fast pace
8/6 x 50 ODDS: 25 scull / 25 FR build
EVENS: 25 dolphin/breast kick combo / 25 non-FR build
3000/2100
Practice canceled!
Unfortunately with the high school being closed, our practice tonight is canceled.
See you Saturday!
Saturday 1/10
200 swim
200 back/breast by 25
200 kick/drill by 25
4 x 25 sprint cycle FR
-
200 back/breast by 25
200 kick/drill by 25
4 x 25 sprint cycle FR
-
- Complete the following 2x/1x!
- *The stroke is FAST! *Free is BUILD!
*25 fly-50 free-25 back-75 free-25 breast-100 free (complete non-stop)
1:00 rest
2 x 125 FR pull w/ paddles moderate pace breathing 5-7 by 25
rest 1:00
2 X 100 kick w/fins and board mod-fast pace
-
3 IM Ladders--increase your speed as distance gets shorter!
100 IM rest :05 sec
75 BK rest :05 sec
50 BR rest :05 sec
25 FLY rest :05 sec
50 ez FR drill @ 2:00
100 IM rest :05 sec
75 BR rest :05 sec
50 FLY rest :05 sec
25 BK rest :05 sec
50 ez FR drill @ 2:00
100 IM rest :05 sec
75 FLY rest :05 sec
50 BK rest :05 sec
25 BR rest :05 sec
100 ez FR drill @ 2:00
-
3000/2200
Swim meets!
Still not sure if you want to sign up for a swim meet? Check out this article "Afraid to Try A Swim Meet?" and maybe it will change your mind!
Then, check out my last post below and see what meets are coming up!
Swim-A-Poolooza 2015 (Jan 25): This is a 100 x 100 challenge in Lemont. Additionally, there is also a 100 x 75 or 100 x 50 distance. Each distance (100, 75, 50) are set at the 1:40 interval. Anyone up for this challenge?!
St. Charles Masters Super Bowl Meet (Feb 1): This is a fun one! Why not pick a couple events and swim before you head to your Super Bowl parties! The meet starts at 8 AM and if you swim towards the beginning of the meet you can be on your way before the noon hour!
I have already signed up...400 IM for me! Beware the deadline is Monday, January 19th and there are NO DECK ENTRIES! So, go and sign up and let's get a group to go swim at this meet!
High Ridge Dolphins Masters Meet (March 8)
2015 ILMSA State Meet, Pleasant Prairie, WI, RecPlex (April 10-12)
CHECK THEM OUT AND SIGN UP!
Then, check out my last post below and see what meets are coming up!
------------------------------------------------------------------------
Swim-A-Poolooza 2015 (Jan 25): This is a 100 x 100 challenge in Lemont. Additionally, there is also a 100 x 75 or 100 x 50 distance. Each distance (100, 75, 50) are set at the 1:40 interval. Anyone up for this challenge?!
St. Charles Masters Super Bowl Meet (Feb 1): This is a fun one! Why not pick a couple events and swim before you head to your Super Bowl parties! The meet starts at 8 AM and if you swim towards the beginning of the meet you can be on your way before the noon hour!
I have already signed up...400 IM for me! Beware the deadline is Monday, January 19th and there are NO DECK ENTRIES! So, go and sign up and let's get a group to go swim at this meet!
High Ridge Dolphins Masters Meet (March 8)
2015 ILMSA State Meet, Pleasant Prairie, WI, RecPlex (April 10-12)
CHECK THEM OUT AND SIGN UP!
Tuesday 1/6
500/400 FR (75 swim - 25 drill - 25 kick)
6/3 x 50 IMO (no FR) drill / swim @ 1:00 / 1:15 / 1:20
-
200 cruise rest :30 sec
3/2 x 100 @ T-Pace + :05-:08 sec
50 recovery @ 2:00
150 cruise rest :20 sec
3/2 x 100 @ T-Pace + :05-:08 sec
50 recovery @ 2:00
100 cruise rest :15 sec
3/2 x 100 @ T-Pace + :05-:08 sec
50 recovery @ 2:00
50 cruise rest :10 sec
3/2 x 100 @ T-Pace + :05-:08 sec
50 recovery @ 2:00
-
300/200 pull w/ or w/o paddles breathing 3-5-3-7 by 25
3000/2200
6/3 x 50 IMO (no FR) drill / swim @ 1:00 / 1:15 / 1:20
-
- Remember your T-Pace...think back! These 100s will be speedy! T-Pace + :05-:08 sec. Use the range to put your time at an easy-to-calculate interval.
- If you don't know your T-pace, give yourself an interval that will give you no more than min 5-10 max secs rest.
- Try to even split your 100s = go the same time for all 3!
200 cruise rest :30 sec
3/2 x 100 @ T-Pace + :05-:08 sec
50 recovery @ 2:00
150 cruise rest :20 sec
3/2 x 100 @ T-Pace + :05-:08 sec
50 recovery @ 2:00
100 cruise rest :15 sec
3/2 x 100 @ T-Pace + :05-:08 sec
50 recovery @ 2:00
50 cruise rest :10 sec
3/2 x 100 @ T-Pace + :05-:08 sec
50 recovery @ 2:00
-
300/200 pull w/ or w/o paddles breathing 3-5-3-7 by 25
3000/2200
Upcoming Meets!
I hope everyone is off to a fabulous New Year! Let's talk about some intentions as we moved forward through these cold and dreary months! I am talking about SWIM MEETS! There are a couple fun events coming up that everyone should consider.
Swim-A-Poolooza 2015 (Jan 25): This is a 100 x 100 challenge in Lemont. Additionally, there is also a 100 x 75 or 100 x 50 distance. Each distance (100, 75, 50) are set at the 1:40 interval. Anyone up for this challenge?!
St. Charles Masters Super Bowl Meet (Feb 1): This is a fun one! Why not pick a couple events and swim before you head to your Super Bowl parties! The meet starts at 8 AM and if you swim towards the beginning of the meet you can be on your way before the noon hour!
I have already signed up...400 IM for me! Beware the deadline is Monday, January 19th and there are NO DECK ENTRIES! So, go and sign up and let's get a group to go swim at this meet!
High Ridge Dolphins Masters Meet (March 8)
CHECK THEM OUT AND SIGN UP!
Swim-A-Poolooza 2015 (Jan 25): This is a 100 x 100 challenge in Lemont. Additionally, there is also a 100 x 75 or 100 x 50 distance. Each distance (100, 75, 50) are set at the 1:40 interval. Anyone up for this challenge?!
St. Charles Masters Super Bowl Meet (Feb 1): This is a fun one! Why not pick a couple events and swim before you head to your Super Bowl parties! The meet starts at 8 AM and if you swim towards the beginning of the meet you can be on your way before the noon hour!
I have already signed up...400 IM for me! Beware the deadline is Monday, January 19th and there are NO DECK ENTRIES! So, go and sign up and let's get a group to go swim at this meet!
High Ridge Dolphins Masters Meet (March 8)
CHECK THEM OUT AND SIGN UP!
Saturday 1/3
200/100 swim
200/100 drill FR / IM
200/100 pull
4 x 25 sprint cycle
-
8/6 x 50 drill / kick
odds: FR
evens: IM
-
4x/3x:
100 Free @ 1:30 / 1:40 / 1:50
4 x 25 IMO @ :30 / :40 / :50
100 IM @ 1:40 / 1:50 / 2:00
4 x 25 Free @ :30 / :40 / :50
-
3 x 100 pull breathe 3-5-3-7 by 25
3000/2200
200/100 drill FR / IM
200/100 pull
4 x 25 sprint cycle
-
8/6 x 50 drill / kick
odds: FR
evens: IM
-
4x/3x:
100 Free @ 1:30 / 1:40 / 1:50
4 x 25 IMO @ :30 / :40 / :50
100 IM @ 1:40 / 1:50 / 2:00
4 x 25 Free @ :30 / :40 / :50
-
3 x 100 pull breathe 3-5-3-7 by 25
3000/2200
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