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
Category: Practices
Workouts for July 30 and August 3
Workouts from Dan A for Long Course practices on July 30, and August 3. Link to PDF of Workouts!
Workout for July 27, 2014
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…
Workout from July 23, 2014
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…
Workout from July 20, 2014
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…