Another great mid-distance workout, courtesy of Dan A. 5 & 6 3 & 4 2 1 WARM-UP choice swim 300 200 200 150 choice kick 4 X 100 4 X 100 3 X 100 2 X 100 PULL 300 300 200 100 MAIN SET Freestyle 500…
Category: Practices
Workout for September 18, 2014
Workout for September 18, 2014, courtesy of Dan A WARM-UP: LANES 5-6 LANES 3-4 LANE 2 LANE 1 CHOICE SWIM 300 300 200 200 CHOICE DRILL 6 X 50 6 X 50 4 X 50 4 X 50 (600) (600) (400) (400) MAIN SET: 4 X 150 swim on2:20 4 X 150 on 2:30 2…
Workout for August 31, 2014
Tonight’s workout is courtesy of Dan A: WARM-UP: 300 choice swim 200 Kick 100 IM 200 Pull MAIN SET: 6 X 100 FREE: 1-3 on (Lanes 5/6: 1:50, Lanes 3/4: 2:00, Lanes 1/2: 2:15) 4-6 on (Lanes 5/6: 1:45, Lanes 3/4: 1:55, Lanes 1/2: 2:10) 100 EASY 400 FREE: Build by 100 (increase speed each…
Summer Season is Wrapping Up
Our time at the Jewish Community Center in Bexley is nearing an end for the 2014 Summer Season. We have the following practices remaining at the JCC: Wednesday, August 27 – 6:30p – 8p Sunday, August 31 – NOTE: We will be in the OUTDOOR Pool AND the time is later than normal: Practice time is 6:30p to…
Workout for August 17
Workout for practice – Sunday 8/17/14 (Courtesy of Kha, Portions of workout excerpted and/or adapted from Mastering Swimming by Jim Montgomery and Mo Chambers) Warmup 10 minute continuous swim, stroke choice, maintain pace 100-300 kick, choice (lane decides distance) 100-300 pull, choice (lane decides distance) 100 choice, moderate pace, 0-1 min rest