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

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

HOLIDAY MADNESS 2014!

Now starts the FIRST OF 2 WEEKS OF 

HOLIDAY MADNESS!!

We have 2 weeks and 6 practices until the New Year!! It's time to crush those winter blues and attack all the holiday cookie consumption with some time in the pool! A few notes as we look at the weeks ahead!

• Practice on Tuesdays, December 23rd & 30th, have been moved to 7-8 pm. 
• There have been 2 added practices in lieu of Christmas Day and New Year's Day!
• Christmas Eve, December 24th 7-8 am
• New Years Eve, December 31st, 7-8 am
• Saturday practices remain the same 6-7 am
• If you have the energy after all the madness, let's celebrate our last double practice of 2014 at Kenny's on Tuesday, December 23rd. Come, mingle, and Be Merry!

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Saturday's Practice

The 12 Days of Christmas!

That's all you need to know for now. See you bright and early!

Thursday 7/3

SATURDAY PRACTICE CANCELLED! HAPPY 4TH OF JULY WEEKEND!

 

 

super fast, super fun, super patriotic practice tonight!

13 original colonies x 100 s/k/d/s by 25  odds- free evens-choice


4 X 50 FREE states FAST (flip turn at the middle and continue)


4 (4th of July) x 25 FR ALL OUT
100 EZ

2 X 50 FR ALL OUT FIREWORKS!
100 EZ

4 X 25 FLY ALL OUT FAST the flag was still there!
100 EZ

2 X 50 BK or BR ALL OUT FAST AMERICAN STYLE
100 EZ

4 X 25 KICK ALL OUT for Liberty FAST
100 EZ

100 ALL OUT FOR THE VETS FAST
100 EZ

300 COOL DOWN for America The Beautiful!


TOTAL YARDS: 3000




New Year

I hope everyone has a great weekend!  Be Safe!

For those of you that are attending practice on New Years Eve @ 7:00am.....

Here is a hint for your last official Holiday Madness Practice, as its back to business starting next week:

20
11
20
12

Happy New Year
Coach Steve

Festivus for the Rest of Us

Tonight we will be celebrating Festivus in our own way.  For those of you that don't know what Festivus is, you can watch the video below.  The main principles of Festivus are:

1. The Airing of Grievances
2. Feats of Strength

We will be doing a "normal" workout in the shallow end and maybe a few lanes in the deep end, but for those of you up for the challenge.....come celebrate Festivus with me.

Happy Holidays!

Thanks everyone for all your generosity and kindness this year!  It was great to see you all this morning.  I hope you have a wonderful weekend, but be prepared for Tuesday.

Holiday Madness continues!

We will be celebrating another Holiday, one maybe not so familiar to you.  I hope you are up for the challenge!  Stay tuned for details after Xmas!

What a Team!  Here is Today's Practice for those that missed:

Ho Ho Ho!

The Madness Continues!

Tonight will be the following:

Shallow - A lot of 100's
Deep = Deep End Torture!

Don't forget we are going to Kenny's tonight for a "second" practice

REMEMBER - We have practice from 7:00 - 8:00 am on Xmas Eve!  Any volunteers to bring some coffee and/or donuts for a quick after practice social gathering??  If you are interested in bringing something....email me.

Next week will also be the same schedule.......Details for next week coming soon....

And so it begins

With the Holidays quickly approaching.....

Stress levels continue to rise.....

as does your Holiday cookie consumption....

It is time to declare that our 2 weeks of
Holiday Madness Begins!

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Tuesday Night's Practice is:

50 x 50's on the :50

That's all you need to know right now.  See you tonight!

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HOLIDAY PARTY!

On Thursday Night @ 9:15pm we will be bringing our Holiday Madness to Kenny's Tavern.  Come.  Be Social.  Be Merry.  If, of course, you have any energy left from the madness.....
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We will be having normal practice times for the next 2 Saturday workouts.  7:00am-8:00am