Warm-Up: 200 swim, kick, pull (600) 6×50 kick @ 1:00 6×50 pull @ :50 6×50 kick FAST @ 1:00 500 Descend 5x{ALL SPRINT: 25@:30 50@1:00 75@1:30 100@2:00} 1&2 = Free, 3 = Stroke, 4&5 = Free 250 Pull 4×25 Sprints 200 Cool Down 3800 Yards
Category: Practices
Workout for December 17, 2014
Tonight’s workout starts our winter mid-week season practices for the next four weeks at Ohio State University. We are focusing on sprints with mixed mid-distance work. Remember to sign-up for 2015 USMS if you’ve not already done so! 300 Warmup 6×25 choice 5×50 @ :50 4×75 @ 1:15 3×100 @ 1:30 8×50 sprints @ 1:15…
Additional Practice Times Announced: 12/17-1/7/2015
Exciting News! We have secured practice times for the next four weeks at The Ohio State University RPAC & McCorkle Competition pool! Mark your calendars: 12/17 Wed 8-9pm (RPAC Class Pool) 12/22 Mon 7-8:30pm (McCorkle) 12/30 Tue 7-8:30pm (McCorkle) 1/7 Wed 7-8:30pm (McCorkle) If you have not had the chance to swim at OSU before,…
Workout for November 9, 2014
Warmup:400 Swim200 Pull w/ Paddles200 KickMain set4×100 kick no board, one hand extension with paddle10×100 @ 1:30 – Count strokes200 Breast with extended glide3×100 @ 1:30 – Count strokes500 for time— stop at noon for 20-minute swim 12:05-12:25300 Cool down Total will vary depending on distance covered in the 20-minute swim. If you hit 1500,…
Workout for November 5, 2014
Tonight, Splash turns up the intensity for some sprint interval sets! We continue to focus our training on stroke technique development, while adding in some speed work. The main set tonight is tough. It is aimed at speed work and really pushing yourself. We look at targeting the four parts of the race: starts/breakouts, turns, sprints, and the finish….