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
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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