Category: Practices

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

Workouts from Dan A for Long Course practices on July 30, and August 3. Link to PDF of Workouts!

Tonight’s workout is courtesy of Dan A. This was another great mid-distance set from Dan, with a variation of stroke and distance.  The total distance began to cut back a bit this week to begin tapering for the upcoming Games.  This set also focuses on both turns into/out of the wall plus starts!  Enjoy! Warm-Up: 300 Swim…

AWESOME Workout, courtesy of Dan A: WARM-UP:300 choice swim200 Kick 100 IM 200 Pull MAIN SET: 6 X 100: 1-3 on 1:50 4-6 on 1:45 100 EASY 1 X 400: increase speed by 100 100 EASY 3 X 200: 50 moderate / 100 fast / 50 monerate; rest = 30 sec. 100 EASY 1 X…

Courtesy of Dan A: WARM-UP: 300 swim200 kick100 IM200 pull(800) MAIN SET:8 X 100: first and last 25 FREE / middle 50 non-free: rest = 20 sec.(1600)50 EASY1 X 400 PULL: breathe 3/5/3/5 by 1006 X 100: 1-3 on 1:554-6 on 1:5050 EASY1 X 200 PULL: breathe 3/5/3/5 by 508 X 50 FREE:1-4 on 1 min.5-6…