Tuesday 12/30

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The countdown to 2015 begins today! This workout will build us up for tomorrow's New Year's Eve challenge (don't forget we added this practice 7-8 AM, Wednesday, Jan 31st!). Let's remember 2014 with tonight's workout :)

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200 SWIM

200 KICK

200 PULL

4 X 25 SPRINT CYCLE 

 

14 x 50 FR

                1-4: @:55 / 1:00 / 1:10

                5-8: @:50 /:55 / 1:00

                9-12: @:45 /:50 /:55

                13 & 14: ALL OUT @:40 /:45/:50

14 x 25 @:30 /:40 /:50

                1-4: FLY

                5-8: BK
                9-12: BR

                13 & 14: ALL OUT FR 

14 x 50 FR

                1-4: @:55 / 1:00 / 1:10

                5-8: @:50 /:55 / 1:00

                9-12: @:45 /:50 /:55

                13 & 14: ALL OUT @:40 /:45 /:50  

14 x 25 @:30 /:40 /:50

                1-4: FLY

                5-8: BK
                9-12: BR

                13 & 14: ALL OUT FR

Saturday 12/27

400/300 SWIM

300/200 PULL

200 KICK

4 X 25 SPRINT CYCLE

 

3 X 100 SWIM

3 X 100 IM

3 X 100 ROTATE FAST 50

4 X 25 FAST  

 

3 x 50 SWIM fast

3 x 50 KICK

3 x 50 IM SWITCH

4 X 25 FAST

 

14 X 25

      ODDS: CHOICE

      EVENS: FLY

12/23 Festivus!

Brought to popularity by the 1997 hit sitcom, Seinfeld, December 23rd or Festivus is a different way to celebrate the holiday season--For the rest of us!

Air those grievances with the following set, then join me in the deep end for...

*Those not wanting to participate in the Feats of Strength in the deep end...an additional workout will be posted at the bottom of this post.*

 

First, if you are feeling festive, take a minute with your lane and construct the "Festivus pole" (think kick boards and pull buoys). Traditionally, it's a bare aluminum pole...but, get creative. Otherwise, jump right into to...

 

 

Airing The Grievances: (:30 secs rest between 200s)

 

200/150 swim

200/150 kick

200/150 pull w/paddles

200/150 swim w/fins

200/150 swim w/paddles

200/150 swim w/fins and paddles

 

 

FEATS OF STRENGTH

Now, it's time for the Feats! Pick one of the following...kidding!...You have to do ALL OF THEM--Happy Festivus! We will complete the Feats together...so, let's get started right away with practice today!

 

Feat #1: 400 IM for time from the block

 

Feat #2: 10 x :30 secs tread with 10 lb brick w/ 2 hands out of the water! Rest :30 or switch off with the people in your lane.

 

Feat #3: 10 x 25 @:30 w/ fins underwater

 

Feat #4: Relays! Relays! Relays! Get ready to swim fast!

 

Feat #5: Kenny's

 

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Don't want to partake in the Feats...do this set

 

4 x 100  IM

5 x 100 FR w/ 5 pushups or 10 squats after each 100

8 x 75

• odds: FR
• evens: 25 choice STROKE (pick your weakest stroke) / 25 FR / 25 choice STROKE (pick your weakest stroke)

Kick set: non-stop...do you see the pattern? Do this for 15 mins!

 

25 ez

25 fast

25 ez

50 fast

25 ez

75 fast

25 ez

100 fast

25 ez

etc...

 

 

 

 

 

 

 

 

Saturday 12/20

The 12 Days of Christmas!

Here’s how it works. Swim day 1. Then, swim day 2 and day 1. Then, swim day 3, day 2, day 1..etc. The goal is to swim day 12 to 1.  Swim with :10 secs rest between 50s

1-50 free

2-:20 vertical kick

3-50 IM (12.5 each stroke!)

4-50 fly/free

5-5 squats

6-50 back/free

7-50 free

8-5 push-ups (in or out of the water)

9-50 kick

10-:20 sec plank

11-50 breast/free

12-100 IM