Friday's Workout (12.17)

RECOVERY

 

Warm-Up: (900m)          

§  300 swim

§  4X125 RIMO – 50K, 50D, 25S @ :20 rest

§  100 free

 

Main Set: (1500m)

§  4X100 pull (buoys, no paddles) @ 1:40

§  6X75 IM @ 1:30                

o   Odds – fly, back, breast

o   Evens – free

§  8X50 Kick w/board – choice @ 1:10

§  10X25 @ :50

o   4 - 2 breaths or less

o   1 easy

 

Warm Down

Wednesday's Workout (12.15)

DISTANCE

Warm-Up: (800m)          

§  300 swim

§  100 kick

§  300 pull

§  100 drill

 

Pre-Main Set (500m)

§  10X50 @ 1:00

o   1X50 easy fast

o   1x50 fast easy

o   1x50 build

o   1x50 fast

o   1X50 easy

 

Main Set: (1600m)

§  1X250 – free, back by 50 @ 4:30

§  2X200 – 50 moderate, 100 fast, 50 moderate @ 3:30

§  3X150 – free, back by 50 @ 2:40

§  4X100 @ 2:00

o   75 moderate, 25 fast

o   50 moderate, 50 fast

o   25 moderate, 75 fast

o   100 fast

§  1X100 easy

 

 

Pull Set: (400m)

§  4X100 pull breathing every 3 @ 1:45

 

Warm Down (100m)

§  1X100 easy

Tuesday's Workout (12.14)

FAST ENDURANCE

Warm-Up: (500m)          

§  100  swim

§  100 kick

§  100 swim

§  100 pull

§  100 swim

 

Pre-Main Set (500m)

§  4x25 drill IM order @ :40

§  100 free build by 25 @ 1:40

§  4x25 kick IM order @ :50

§  100 free build by 25 @ 1:40

§  4x25 fast IM order @ :40

 

Main Set: (1050m)

§  1X100 IM @ 2:30

§  4x50 free @ 200 pace @ 1:00

§  1X100 IM @ 2:30

§  2x50 free @ 200 pace @ 1:00

§  100 easy choice @ 3:00

§  1x100 IM @ 2:30

§  4x25 free @ 100 pace @ :40

§  1x100 IM @ 2:30

§  2x25 free @ 100 pace (off blocks)

§  100 easy choice @ 3:00

 

Warm-Down: (300m)

§  4X75 free breathing 3 @ 1:45

Thursday Workout

300 swim
300 pull
4 x 75 flutter/dolphin kick board/ back/ underwater
2 x (4x 100 broken)- free/ stroke
4x (50, 25, 25, 50)  rotating I M order
200 ez

Monday's workout

200 swim
2x100 drill
200 pull
2x100 drill
2x100 kick
4x50 stroke drill
200 IM drill
4 times: 150 pull easy, 2x75 fast
Warm down

Friday's Workout

RECOVERY

 

Warm-Up: (800m)          

§  200 swim @ 4:00

§  4X50 kick @ 1:15

§  200 pull @ 4:00

§  4X50 kick @ 1:15

 

Pull: (500m)

§  10X50 free – descend 1-5, 6-10 @ 1:00

 

Main Set: (1000m)

o   2x100 swim moderate @ 1:40

o   4x75 kick @ 1:40

o   6x50 swim moderate @ 1:00

o   8x25 swim – 2 breaths or less @ :40

 

Warm Down: (300m)

§  3x100 swim easy @ 2 min

Thursday's Workout (12.9.10)

STROKE/SPRINT

 

Warm-Up: (600m)          

§  300 swim choice

§  4x75 stroke – 50K, 25D @ 2:00

 

Pull Set: (500m)

§  5X100 pull breathing 3, 5 by 50 @ 1:40

 

Pre Main Set (200m)

§  2X50 - free build @ 1:00

§  4x25 – IM Order build @ :35

 

Main Set: (900m)

§  3X - odd rounds stroke, even round choice

o   1X75 – 50 K, 25D @ 1:45 (stroke), 1:30 (free)

o   1X75 – 50D, 25S @ 1:45 (stroke), 1:30 (free)

o   1X50 – build to fast  @ 1:10 (stroke), 1:00 (free)

o   2X25 – fast @:40 (stroke), :35 (free)

o   1X50 – easy choice @ 2:00

 

Warm-Down: (200m)

§  4x50 – free, back by 25 @ 1:15

 

Tuesday's workout

100 free, 75 free drill
100 free/breast, 75 breast drill
100 free/back, 75 back drill
100 free/fly, 75 fly drill

8x25 IM order
5x100 pull desc 1-4,5
4x25 easy/fast
300 dps/choice by 50
4x25 fast from the block
100 easy
8x50 2 pace, 1 easy
Warm down

West Bend Results!

West Bend Meet!

From the left to the right:
Lonny, Random guy, Antonio, Bela, Jeb, Ryan



From the left to the right:
Meredith, Random person1, Random person 2, ...

Monday´s workout

100 swim, 2 x 50 fist
100 easy kick, 2 x 50 mod. kick
100 pull, 2 x 50 pull breathing every 7
10 x 75 50 drill, 25 swim
2x ( 4 x 150 build, 1x100 easy
warm down

Wednesday's workout

400 swim, 300 pull, 200 IM kick
8x50 IM transition
2 x ( 100 overkick, 2x50 side kick, 2x25 fast kick)
1 x 100 IM fast
5x100 pull
2x100IM fast
5x100 swim
3x100 IM fast
1x300 pace

Tuesday's workout

400 swim
300 pull
200 kick
2x ( 100 IM drill, 4x25 vs
3x100 300 pace
4x50 half fast/25 easy/half fast
2x100 300 pace
5x50 25 fast + fast turn / 25 east
1x100 300 pace
6x50 fast
Warm down

West Bend Meet

I hope you can make it!

CLICK HERE FOR ALL INFO!

Monday's workout

4 times:
150 50 swim/25 stroke
2x50 drill

10x50 kick 2 with board, 2 w/o board
200 pull 3:15
1x100 300 pace 1'30
150 pull 2:40
2x100 300 pace 1'40
100 pull 2'
3x100 300 pace 1'50
50 pull 1'20
4x100 300 pace 2'

Warm down

Monday´s workout

300 swim
4x75 drill/swim
8x50 build by 2
4times ( 2x150 neg. split , 8x25 vs
100 easy

TEST SET RESULTS!

Out of the 15 who participated in both Test Sets:
100% of people improved the 300 or the average of 100s
94%  of people improved both

Great job!

Friday's workout

200 free

4x50 free drill

4x100 swim/drill

200 free/stroke

4x50 stroke drill

4x100 free/stroke swim/drill

200 pull

8x50 10 sec. rest at 80%

200 kick

4x50 warm down

Thursday Workout

300 swim,200 kick, 300 pull
8 x 25- IM order build to finish
4x 100 FAST @ 100 Pace Interval +10 Seconds (ex: 1:20 100 Pace = 1:30 Interval)
2(5 x 50 FAST) @ 50 Pace Interval +10 Seconds(ex: 45 @ 50 Pace = 55
sec Interval)
8 x 25- 4 choice vs, 4 free 2 or fewer breaths
100 ez

Wednesday's workout

400 swim
2x100 drill
10x50 kick
2x300 swim 3/5/7/3/5/7/9 by 50
3x200 pull (desc 1-3)
4x150 50free/25 str
5x100 desc 1-4,5
Cords ( 2x30 sec kick, 25 fast against)

Monday's workout

200 Swim, kick, pull
8x75 50 kick/25 drill, 50 drill/25swim
3x( 200 pull neg. split, 2 x 100 build by round)
200 easy kick
100 easy swim

Friday's workout

200 swim

200 kick

200 swim/stroke

4x150 pull 3/5/7, 5/7/9

 

2 times: (second round 4x25 kick)

4x75 free

4x25 vs free

4x75 free/stroke/free

4x25 vs stroke

 

200 easy

Thursday Swim Workout

400 swim

300 pull

4 x (75 kick, 50 swim, 25 swim) IM order

6 x 50 1:15 free

100 ez

4x 50 1:20 choice

100 ez

2 x 50 1:30 stroke

Tuesday's workout

15 min: 100 free, 100 free/str, 100 I'M
2 x ( 2x100 kick, 1x200 pull
100 easy
3x ( 100 fast, 2x50 sprint
200 easy

Great Deal

This is on the USMS website. Don't miss out the chance to register for 2 years for the price of 1.

"Registration is Open!

USMS memberships follow the calendar year, and expire on December 31. However, if you renew or register between November 1 and December 31, your membership will be valid for the following year as well.


We are excited to share that this year, for the first time ever, our sponsors are offering exclusive incentives to members who renew or register before December 31, 2010. Members who renew before December 31, 2010 will receive an e-mail with personalized discount codes, totaling more than $30 in savings, from these sponsors:

Barracuda: 10% off your total purchase, blueseventy: $15 off purchase of $30 or more, FINIS: $10 off total purchase, Fitness Nutrition: 20% off total purchase, Hammer Nutrition: $5 off total purchase, SwimOutlet: 10% discount on Sporti and ClubSwim products, TriSwim: 30% off total purchase, TYR: 20% off total purchase"

Monday's workout

400 free/least fav. stroke
4x75 kick/drill/swim
8x50 pull (minimum number of strokes)
8x150 HR=25 (10 sec. interval)
400 kick

Saturday's workout

3x200 75free/25RIMO
1x400 pull 3/5/7/9
200 kick
4x50 from the dive (fast underwater)
2 X ( 75 scull, 50 drill, 50 working turn
3 x (4 x 75 fast 1'50
200 easy

Thursday Swim Workout

200 s,k,p
6 x 75 variable speed
100 fast free; 4 x 50@ 100 pace on 1:10
Repeat line above with stroke ( 50s on 1:15)
50 fast free; 4 x 25 @ 50 pace on :35
Repeat above with stroke (25s on :40)
100 ez

Tuesday's workout

400 swim
300 RIMO
4x100 2 kick, 2 scull
4x75 IM
100 easy
6x50 pace 1'20
100 easy
4x50 pace + 2
200 easy

New apparel

To order it, please contact Angela (angela@lpaconline.com)

Monday's workout

200 SKP

8x75 2 kick/ 2 50 drill/25 swim

5x100 desc 1-4,5

5x100 pull

5x100 steady pace (short rest)

200 easy

Libertyville Meet Results

Great Job!!!!!!!!!

Friday's workout

2x (200 swim, 4x75 drill

8x50 3 least number of breaths, 1 easy

2x200 kick build by 50

4x100 pull 50 breathing every 5, 25 easy, 25 no breath!

1x400 only breathing between flags

200 easy

Wednesday's workout

500 swim
400 pull
3x100 IM
200kick
100 easy
2 x 125 str/free/str
4x150 desc
4x175 IM/br/ba/fly
4 x 75 easy

Tuesday's workout

3x200 Swim/RIMO

2x200 pull neg. split

1x200 scull

1x100 scull (no kick)

2 x ( 4x25 vs, 1x100 kick)

50 easy

6x50 pace

100 easy

3x50 pace

200 easy

Don't do that

Swimmer 1 forgets that he is in a 4 by 50 relay and turns. Swimmer 2 does not realize that Swimmer 1 didn't stop. Watch what happens...

Monday's workout

300 swim, 300 drill/swim
4x150 pull desc.
6x100 2 IM, 2 kick, 1 IM, 1 kick
12x50 4 on 55, 50, 45 (consistent pace for all)
4x75 w/d

Bowling pictures!

 

Friday's workout

200 SKPDrill

 

6x50 25 underwater kick/25 overkick

 

4x100 15 sec. rest

 

100 easy

 

4x50 pace

 

100 easy

 

4x25 easy/sprint

 

200 easy

Wednesday`s workout

600 swim (200freee/100IM)

 

10x50 kick (last 4 no board)

 

100 1st and last 25 no breath

200 R/L/catch up/free

300 pull

400 increase effort by 100

300 pull

200 R/L/catch up/free

100 1st and last 25 no breath

 

16x25 4fast/ 2easy

 

200 easy

Tuesday's workout

200 swim, 200 kick, 200 pull

 

8x100 75 free/ 25 stroke

 

16x75 4 free/stroke/free, 4 free (always desc. 1-4)

 

200 easy

Proper Hydration for exercise

Everyone knows that staying hydrate during practice is very important, but at this time, I really can count in one hand the people who are bringing their water bottle to the pool. This is just a part of an article from Medicine Net but it shows us the effects of dehydration and what is the right thing to so.

" The National Athletic Trainers' Association recommends the following hydration guidelines for exercise:

1. Two to three hours pre-exercise: 17 to 20 fluid ounces of water or sports drink.

2. Ten to 20 minutes pre-exercise: 7 to 10 ounces of water or sports drink.

3. During exercise: Fluid replacement should approximate sweat and urine losses and at least maintain hydration at less than 2% body weight reduction. This generally requires 7 to 10 ounces of water or sports drink every 10 to 20 minutes. Include carbohydrates in the beverage if the exercise is intense or lasts more then 45-50 minutes. Water alone will suffice, and save calories, if the exercise is moderate or less than 45-50 minutes.

4. Post-exercise: Athletes should weigh themselves nude before and after workouts to learn how much weight is lost from sweat (water and salt) and then ingest fluid equal to 150% of the weight loss, ideally within two hours, and no more than four to six hours after the event. Including sodium in the drink allows fluid volume to be better conserved and increases the drive to drink, and carbohydrate in the drink will improve the rate of intestinal absorption of the fluid as well as replenish glycogen stores in the muscles and liver.

5. The volume of fluid in the stomach is critically important for proper hydration. Maintaining 12 to 20 ounces of fluid in the stomach will optimize gastric emptying and prevent dehydration. Concentrations of 4% to 8% of carbohydrates should be used if they are included in the fluid (for example, Gatorade and other energy drinks). Concentrations higher than 8% slow the rate of fluid absorption, while 6% to 8% concentrations are optimal for hydration and performance.

The effects of dehydration can be profound. They are:

1. A loss of just 1% to 2% of body weight begins to compromise cardiovascular, body temperature regulation, and muscular function, and can lead to decreases in aerobic power. For example, heart rate rises an additional three to five beats per minute for every 1% of body weight loss.

2. Muscle endurance and maximal aerobic power decreases when 3% to 4% of body weight is lost. Slightly more than 2% loss of body weight can result in as much as a 35% to 48% reduction in physical work capacity.

3. Dehydration of greater than 3% of body weight increases the risk of developing exertional heat illness (heat cramps, heat exhaustion, or heat stroke). Heat illness is common in sports and can occur after just one hour of intense exercise in the heat. .... "

To read the whole article, go to: http://www.medicinenet.com/script/main/art.asp?articlekey=79674

Monday's workout

400 swim/drill
8x100 75 fr/ 25 str
2x (75, 50, 25) kick
3x200 pull
12x50 easy, fast turn, fast
200 warm down

Friday Workout

200s,k,p
12x25- 4IM drill, 4 free, 4 IM
4 x 100 kick- alt flutter/ dolphin- r,l,b,f
200 swim
400 pull
200 swim
6 x 75- alt free/choice- mid 25 hard
100 ez swim

Thursday workout

300 swim, 300 pull

4 x 100 kick- IM order 
Following x4 (1 and 3 all free, 2 and 4 stroke or IM)
25 fast @ :30
50 easy @ 1:15
50 fast @ 1:00
50 easy @ 1:15
100 fast @ 2:00 (from blocks)
50 easy @ 1:00

200 cool down

Wednesday´s workout

4x(100 swim, 100 drill)
3x (300 swim, 2x150 pull)
200 kick
3x100 fast
200 kick
6x50 fast
200 easy

Tuesday's workout

200 swim, kick, swim, drill
4x50 build
100 fast kick
200 pull (catch up/ free)
100 fast
200 pull 3/5/e/7
2x50 fast kick
200 pull (catch up/ free)
2x50 fast free
200 pull 3/5/e/7
4x25 fast (2 kick, 2 swim)
100 easy
50 fast from the block
200 easy

Bowling basics

Fly kick

Here is a very cool video with Michael Phelps training his fly kick...

http://www.youtube.com/watch?v=S5MKDcQ6u9I

Monday's workout

2x (100 Swim, Kick, Pull, IM)
16x50 1-8 free, 9-16 stroke/free
8x25 vs
8x50 free fast pace
8x25 vs (kick)
4x50 free fast pace, short rest
200 easy

Wednesday´s workout

400 swim, 300 pull, 200 kick, 100 IM
8x100 Odd: easy, Even: 75 build + 25 fast
2 x ( 2x200 pull, 1x400 1st and last 100 fast)

Tuesday's workout

200 Swim
200 drill
2x100 IM
2x100kick fast, 200 easy pull
4x50 kick fast, 200 easy pull
8x25 kick fast
100 easy
2 x (9x50) 1st round - Odd: Fast, Even:easy / 2 round - 2 fast, 1 easy
200 warm down

Libertyville Meet

Our first meet of the season! I have never been at the pool but I read
good things about it. You need a valid USMS card to register. If you
lost yours or don't have one, send me an e-mail and I will help you.
Also, let me know if you need a ride and I'll find you one for a very
good price :)

Two ways to sign up:
1- Send by mail
- Consolidation form (attached)
- Copy of your USMS card
- Check payable to Libertyville Masters.
Address: Lauren Liberty, 312 Dawes, Libertyville IL 60048

2- Send by e-mail – You will need to check in before 8am
- Consolidation form
- Copy of USMS card (if you don't have an electronic copy, you can
bring a hard copy on the day)
Address: coachlaurel@sbcglobal.net
Bring your check payable to Libertyville Masters or money on the day before 8am.

Swimmer Subcharge: $5.00
Fee per event: $5.00

All info bellow.

Monday's workout

2x (200 swim, 100 drill)
8x50 Kick (1-4 free, 5-8 stroke)
2x250 pull 3/5/3/5/7
2x150 (50 easy free/25 fast stroke)
2x150 (25easy/25fast/50easy/50fast)
4x150 Desc. 1-4
Warm down

Friday's workout

400 75fr/25 RIMO
50 side kick
100 side kick/ zipper
150 side kick/ zipper/ single arm
200 side kick/ zipper/ single arm/ free
8x75 Odd: easy/build/fast, Even: Desc. 1-4
100 easy
4x50 working turns
5x100 pull (25free/25 3 breath only)
4x50 300 pace 20 sec. rest
100 easy
4x25 fast
200 easy

Thursday Workout

400 free,200 pull
4 x 75 free- kick, catchup, swim
4 x 50 fly- variable speed
8 x 25 free- dps
4 x 50 back-  variable speed
8 x 25 free- build each set of 4
4 x 50 breast- variable speed
8 x 25 free- 2 or fewer breaths
4 x 50 free-variable speed
8 x 25 free- build each set of 4
100 ez

Wednesday's workout

300swim, 200 pull
5x100 kick
400 75fr/25 fast IMO
3x100 @85%
2x200 pull
6x50 @ 85%
200 easy
200+100 @85%
100 easy
12x25 2 fast,1 easy
Warm down

Tuesday's workout

400 swim (last 100 IM)
12x50 kick, build, fast
4x(200pull,100broken fast, 100 easy)
200 easy

Amazing underwater kick...

Monday´s workout

200 S P K
8x75 50drill/25 free, easy/med/fast
300pull 75 free/25 stroke
12x25 4sprint, 2 easy
3x100 kick
6x50 2 fast/1 easy
2x150 50free/25 stroke
200 warm down

Saturday's workout

3times: 200 swim, 100 IM, 50 kick
5x100 pull
3times: 2x50 kick, 2x25 underwater kick
2x75 easy
2times: 3x100 10 sec. rest, 3x100 fast on 2'
200 easy

Friday Workout

300 swim, 300 pull

12 x 50 (3 fly, 3 back, 3 breast, 3 free) kick, drill, swim

3 x 200 pull, w/fins, swim

3 x 150 pull, w/fins, swim

3 x 100 pull, w/fins, swim

200 ez

Thursday Workout

> 300 swim, 300 pull
> 2 x (3 x 50 kick- build set, all same kick each set)
> 10 x 100- 1-4 IM or choice, last 6 free, drop 5 seconds each set of 2
> 10 x 50- alt free, IM order
> 10 x 25- 4 choice, 4 free, 2 no breath
> 200 ez
>

Fall 2010

Monday´s workout

200 swim
200 drill/swim
200 free/stroke
10x50 - 2 kick, 2 long walls
2x75 easy/build/fast
2x200 pull 50 breathing every 5/100fast/50 breathing every 3
3x100 IM
2x200 pull 50 breathing every 5/100fast/50 breathing every 3
6x50 1-easy, 2-easy/fast, 3-fast
200 easy

Saturday´s workout

200 SKPS
8x50 - 2x(2x50 drill, 2x50 build)
2times:
6x25 vs
50 easy

5x100 fast
6x50 Desc. 1-3, 4-6
3x100 fast
6x50 Desc. 1-3, 4-6

200 easy

200swim
2x100 IM
200 swim
200 IM
2x ( 2x50, 4x 25 kick)
8x150 50fr/25IM, 75easy/75fast
1x300 solid pace
W/d

Tuesday's workout

400 75 free/25 best stroke
400 75 free/35 worse stroke
6x100 1-3 kick, 4-6 swim desc.
8x75 1-4 stroke/free/stroke, 5-8 fast/e/fast
10x50 1-6 IM, 7-10 fast/easy
12x25 4 fast, 2 easy
300 warm down

Monday's workout

200 swim, pull, swim
4x100 kick
4x50 free/stroke
4x100 pull
4x150 build
4x100 pull
4x50 free/stroke
200 easy

Break!

No official practices for the next two weeks! We come back on
September 13th and with a NEW schedule!

Monday ........6:30 – 7:30am (mid-distance)
Tuesday ...... 6:30 – 7:30pm (stroke and sprints)
Wednesday...6:45 -8:00pm (distance)
Thursday ......6:30 - 7:30am (IM & Sprints)
Friday ..........6:30 -7:30am (recovery)
Saturday .......7:30 – 8:30 (drills)
Saturday .......8:15 – 9:30 (coaches' choice)

Saturday workout

300 swim 300 pull
4 x 50 kick IM order
6 x 50 free- treading start- no walls
800 freestyle drafting
500 bilateral breathing
300 choice 50 ez/ 50 Hd
8 x 25 choice -strong finish

Wednesday´s workout

300 swim
200 pull
100 overkick
8x50 1-4 Desc., 5-8 - easy/fast
200 pull
4x100 fast
200 e/5/e/5
8x50 fast
200pull
16x25 (4-easy, 4-sprint)
4x75 free/back/free

Tuesday´s workout

200 swim
200 free/IM
200 swim
200 IM
4x100 pull
4x50 kick
3times:
1x125 IM
3x25 1-easy free, 2&3- fast kick
1x100 3/5/3/7
4x25 1&3-easy, 2&4 fast (diving)

200 easy

First meet of the fall!

Monday's workout

2x 150 S K P
8x25 kick
4x50 tarzan/free
2x100 3/5/e/7
1x200 pull
2x100 fast free
4x50 fast free
8x25 easy/fast

8x75 free,back,free / kick, drill, swim

Fwd: Thursday Workout

300 swim

200 pull
100 kick
4 x (50 dolphin kick, 75 free/ fly/ free)
2 x (300 IM, 4 x 25 free  200 free 4 x 25 stroke)
200 ez

Tuesday's workout

400 swim
8x50 free/ fly
4x( 4x75 easy/fast/easy, 4x25sprint)
200 easy

Monday's workout

200 swim
200 kick
200 pull
10x50 kick
5x100 75 free/25 fly
2x250 pull
5x100 free
200 easy

Thursday Workout

200 skp

4 x (25,50,75,100)- all free w/fins- set 1 and 4 just kick- :10 between 25, 50, 75- 1:00 between  sets

4 x (25 choice,50 choice,75 IM)-  :10 between 25, 50, 75- :45 between sets

4 x (25,50)- all pull free :10 after everything

4 x 25 IM order sprint

200 ez

Wednesday Workout

200 SKPD
4x100 (descend)
400 pull
4x100 kick
400 swim
4x100 best average
200 easy

Tuesday's workout

200 swim
300 pull
200 swim
6x125 stroke/free, fast/easy
100 easy
4x125 drill/swim, 50 fast/25easy/50 fast
100 easy
2x125 (100 fast, 10 sec rest, 25 fast)
100 easy
10x25 easy, fast
200 warm down

Phelps vs Lotche

Monday's workout

3x (150 swim, 100 single arm, 50 catch up)
4x (2x100, 4x50 desc.) rounds 1 & 3 swim, 2- pull, 4 kick
6x75 working turns
WD

Friday´s workout

200swim
200kick
200pull
500 (25easy,25fast,50easy,50fast,75easy,75fast,100easy,100fast)
4x150 breaststroke drills
8x75 fast/easy/fast, easy/fast/easy
300 broken (4x75 100%)
200 easy

Wednesday's workout

2x300 free/drill/breast
3x (2x50, 4x25 kick)
5x (200 neg split, 100 500pace, 50 easy)

Tuesday's workout

150 SKPS
2x200 breast drill
2times:
2x50 easy
4x25 fast
2x50 easy
2x50 fast
2x50 easy
1x100 fast

300 easy

Monday's workout

6x200 1- swim, 2-swim/kick, 3- swim/breast
2x150 free/drill
300 fast/easy/fast
200 fast/easy/fast/easy
100 25easy/75 fast
200 fast/easy/fast/easy
300 fast/easy/fast
Wd

Saturday workout

400 swim
300 drill/swim
200 free/back
100 swim
10x 100 (5 pull, 5 kick)
6x ( 200 broken, 50 easy)
Wd

Thursday Workout

400 swim 

4 x 50 pull- vary stroke

4 x 50- backstroke drill- 7 kicks per side, goggles on head, laneline pull, swim

400- alt 100 free/100 back- dolphin kick past flags on backstroke

(100 swim, 75 kick, 50 drill, 25 hard) x 4; 1) back 2) free 3) stroke 4) free 

300 - alt 100 free/100 IM

200 ez

Wednesday's workout

200 SKPS
3x300 1- overkick/fast, 2 - 3,5,7, 3- easy/fast
3x200 pull
3x100 500 pace
8x75 kick, drill, swim

Tuesday's workout

2x{ 100 swim, 50 back kick, 100 swim, 50 bAck
2x200 back drill
30x50 2x {1-5 pull, 6-10 free/back, 11-15 free
6x75 kick
W/D

Coming soon...

Monday workout

2x300 75 swim / 25 back
2x200 back drills
10x150 2swim,2pull,1back last 50 build
8x75 1-6 kick, 7-8 warm down

Saturday workout

8x100
1 and 5 - swim
2,3,4,6,7,8 - drill/swim
6x75 kick
3x200 pull
8x50 easy,medium, fast
8x50 easy, fast
8x50 fast
200 easy

Friday workout

2 times: 200 swim, 2x50 drill
3 times: 2x100 pull, 4x50 kick
12x50 easy, medium, fast
12x25 easy, no breath

Help us!

Wednesday workout

3times:
200 75 swim/25 overkick
2x50 side kick

4x300 1&3 - 3x100 dril/swim, 2&4 - 500 pace
4x200 pull
wd

Thursday workout

300 swim

300 pull
8 x 50 kick- all flutter, alt board/ underwater 

(200,100,4 x 50) x 3  - IM, free, choice
 8 x 25 free - odds no breath, evens overkick

100 ez

Tuesday workout

400 swim
8x100 drill/swim
2times:
4x50 build
200 pull
4x50 best average
200 kick

4x75 warm down

Looks like we workout very hard everyday!

Appreciation Week

Take advantage of this opportunity!!!

Monday workout

200 SKPS (last 200 free drill)
4x75 drill
2x25 sprint
1x50 pull
2x50 fast
1x100 pull
2x100 fast
1x200 pull
2x100 kick
4x50 kick
8x25 kick
200 wd

Monday workout

200 SKPS (last 200 free drill)
4x75 drill
2x25 sprint
1x50 pull
2x50 fast
1x100 pull
2x100 fast
1x200 pull
2x100 kick
4x50 kick
8x25 kick
200 wd

Saturday Workout

300 swim

300 pull

4 x 75 kick- IM order :10 rest

12 x 50 - midpools- 1-4- free, 5-8 fly/back/breat, 9-12 stroke :50/:55

8 x 125- odds steady free, evens IM- work rotatin 50   2:15/2:30

1 x 400 (100fr/100weak stroke/100fr/100strong stroke) 
1 x 200 (100fr/100weak)

Friday workout

150swim, 100 kick
150swim, 100 IM
150pull, 100 kick
150pull, 100 IM
2x200 IM drill
2x { 6x25 vs, 200 build
100 easy
2x200 broken IM
Wd

Thursday Workout

400 swim

300 pull

100 kick

200 Fly- right arm, left arm, kick, swim

4 x 50 - fly/free build each 50

200 back- 1 lgth kick, 1 swim

4 x 50 back- build each 50

200 breast- 25 free kick, 25 dolphin kick, 50 swim

4 x 50 breast- build each 50

200 free- right arm, left arm, kick swim

4 x 50 free- build set

8 x 25 alt IM order/free- sprints

200 ez

Wednesday workout

400 75swim/25 IMO
8x { 75 build, 25 sprint (4 rounds kick, 4 rounds swim)
4times:
200 easy, drill, easy, drill
200 pull build (rounds 1 & 3), swim fast (rounds 2&4)

100 easy

Tuesday workout

200 swim
100IM
200pull
100IM
16x50 IM transition
4 times:
2x50 kick fast
4x25 easy, fast
75 IM

300 easy

IM turns

I have watched this race several times and the turns are unbelievable... In the back to breast transition, pay closer attention to the guy in lane 1.

100 IM - Ryan Lochte

Monday workout

200 skps
9x50 IM transition working on turns
2 times:
2x150 swim, pull
2x100 IM
4x75 easy/build/fast

Thursday Workout

300 swim

100 kick

200 pull

100 kick

4 x 250   1) 100 IM/150 free  2) 50 free/100 IM/100 free 3)100 free/ 100 IM/50 free 4) 150 free/100 IM  Working the IM portion

3 x (200 free/ 2 x 50 kick) 1) dolphin kick 2) flutter kick 3) breast kick

200 ez

Wednesday workout

300 swim
100 fly kick
200 75free/25 fly
100 fly kick
6x50 25 underwater fly kick/ 25 fist fly
7x200 1 and 7 pull
12x25 kick easy, fast
200 easy

How to change!

steps that you might consider when changing something on your stroke!

http://www.usms.org/articles/articledisplay.php?a=270

Saturday workout

300 swim
2times:
2x150 pull
3x75 fly, back, breast
4x25 vs.
5x50 kick

2times:
1x50 easy 55'
1x50 fast 40'
2x50 easy 50'
2x50 fast 40'
3x50 easy 45'
3x50 fast 40'

200 easy

Thursday Workout

300 swim 

300 pull

4 x 50- backstroke kick/work turns

1 x 200- free

2 x 150- middle 50 stroke/fast

3 x 100 IM- 1)work fly 2) work back 3) work breast

4 x 50- stroke- build set

Repeat in reverse

100 ez

--
Angela Park
Aquatics and Triathlon Club Coordinator
LPAC-LVAC-WAC
773-529-2022 x 154

http://cactriclub.blogspot.com/
http://wacmasters.blogspot.com/
http://cacrunningclub.blogspot.com/

Wednesday workout

500 300swim/200IM
500 free/back kick
500 single arm/regular
2x250 50easy/50 fast
5x100 pull
2x250 50 fast/50 easy
200 wd

Tuesday workout

400 75 free/25 back
10x50 kick
16 x 75
1-4 build
5-8 free/stroke/choice
9-12 stroke/free/stroke
13-16 300 broken 15 sec. Rest
3x200 pull
150 warm down

Monday workout

2x300 1- swim, 2- 50 free/50 back kick
3x200 pull
8x25 vs (4 free, 4 back)
100 easy
400 75free/25 stroke
2x200 50 swim/50 overkick
4x100 500 pace 15 sec rest
4x75 warm down

Friday workout

400 free- 200 swim, 100 single arm, 100 swim
300 pull
6 x 50 kick- at least 3 breaststroke
300 IM
225 Back, Breast, Free
150 Breast, Free
75 Free
300 Pull
200 Reverse IM
150 free, breast, back
100 free, breast
50 free
200 pull
100 ez

Thursday Workout

300 swim
3 x 100 pull :15 rest
4 x 50 breaststroke kick :10
4 x 25 breaststroke drill :10
4 x 200- 1 and 3 freestyle
2 and 4- alt 50 stroke/50 free  3:30/3:45
4 x 150- middle 50 IM order/Hard
Last 150 IM ( no freestyle)- FAST! 2:45
4 x 100- choice- build set 1:50
100 ez

Wednesday workout

300 swim
2x200 br/fr
100build
200 broken (4x50)
300 pull
400 100 fast/200 easy/100 fast
300 pull
200 broken
100 easy
6x100 single arm br, double pull out, br
Wd

I tried and made 12...

Monday workout

2 times:
200 swim
4x50 breaststroke drills

6x75 easy, build, fast E: free, O: breast

2times:
2x200 pull
4x100 mile pace

100 easy

Saturday workout

200 swim
200 free/back
200 free/breast
200 free/fly
8x75 kds,e/b/f
4x150 pull
2x100 broken from de dive
2x150 3/5/7
1x100 broken from dive
6x50 easy
1x100 sprint
200 easy

Friday workout

300 swim

2times:
200 - 50 swim/ 50 drill
2x150 pull
4 x 50 kick - easy/fast, fast/easy, all fast, all underwater

2x300 - 1-50easy/50fast/100easy/100 fast, 2- easy/med./fast by 100
1'30 break
6x100 pace 10 sec. rest
200 easy

Thursday workout

300 swim
200 pull
100 kick
400 free- build by 100
Freestyle ladder 1:00 ---> :40 (2x) --->1:00 (500)
350 pull
Stroke ladder 1:10 ---> :50 ---> 1:10 (500)
300 kick- change kick every 75
200 ez

2850 total

Wednesday's workout

400 100 swim/ 50 kick
8x50 build 1-4
5x300 swim, swim/overkick, 3x100 pace, 300 pull, 300 fast
8x75 wd

Tuesday's workout

300 swim
3x100 50 single arm free/ 50 scull
4x50 easy/ fast
2x200 1 pull, 2- swim mile pace
2x300 1 pull neg. Split, 2- swim 1/2 mile pace
1x400 100 fast/ 200 easy/ 100 fast
2times:
2x50 kick easy/fast
4x25 vs.
100 easy

WHITE vs BLUE

Shoulder Injury prevention article

I think that the following article can help a lot of people.

Check it out!

Monday's workout

2x { 200 swim, 4x50 drill/swim
8x75 1-4 kick, 5-8 build
5x200   (2 swim, 2 pull, 2 75 free/25 stroke)
1x500

Saturday's workout

2 times:
200 swim
2x100 kick r/l/b/s

2 times:
300 pull
6x25 1-overkick, 2- underwater kick
100 easy

3times:
4x75 best average (1- free 2- kick 3- choice)

200 easy

Friday's workout

300 swim
2x150 50 drill/50 swim/50 overkick
3x200 pull
8x75 stroke/free/stroke, free/stroke/free
100 easy

2times:
4x25 fast, easy kick
50 fast kick
4x25 fast/easy swim
50 fast

200 easy

Thursday's workout

3times:
150 swim
3x50 underwater/swim

8 x 25 kick vs.

2 times:
4x50 stroke/free
4x25 sprint
2x100 pull
4x75 IM, overkick

100 easy
100 broken
100 easy

Wednesday's workou

4times:
100 swim
50 side kick
2x4min kick (40 easy, 20' fast)
400 neg split
2x200 pull
300 swim
2x150 overkick/easy/fast
200 easy

Tuesday's workout

500 75swim/25 RIMO
4x50 drill
8x100 2 pull/ 2 swim
100 fast kick
4x75 free/ overkick
100 fast kick
4x50 stroke/free
100 fast kick
4x25 sprint
100 fast kick
6x75 easy

CAC FITWEEK

Do swimmers live longer?

I enjoyed this article so I decided to share it with everyone. Check it out!

Do swimmers live longer?

Saturday's workout

300 50 swim/50 back

2 times: 100 kick, 50 kick, 2x25 kick, 100 swim

4x50 @ 100 race pace
25 sprint
3x50 @ 100 race pace
2x25 sprint
2x50 @ 100 race pace
3x25 sprint
50 @ 100 race pace
4x25 sprint

4x75 w/d

Thursday's workout

400 75 free/ 25 zipper
5x100 pull
16.x50 3easy/fast, 1 easy RIMO 55/1'05/55/ 1'05
4x75 1:25 free/Tarzan/free, 3/5/3
2times:
4x25 kick 35'
100 IM 2:30

200 easy

Wednesday's workou

2 times:
100 free
100 75 free/ 25 scull
100 pull
100 50 swim/ 50 kick

8x50 desc. 1-4, 5-8
2x200
2x300
400
4x75 k/d/s

Tuesday's worlout

500 last 300 75 free/25 tarzan
2x150 easy/med./ fast
10x100 1st + 20 sec.
4x75 easy 1:30
2 times:
200 pull 20 sec rest
4x25 fast kick
150 warm down

Saturday's workout

2x200 free/scull
4x100 pull, kick
10x75 fly/free/choice, working turns
100 easy
4times:
100 (dive in) fly kick underwater/50 fast free/long fast turn 2:10
75 rest - 25 easy/25 fist/25 3 breaths 1:30
50 fast kick 1:10
25 sprint 2:00
100 easy
Relays

Friday's workout

300 swim
300 pull
3 x (3 x 50 kick- 1st 50 w/board, 2nd on back, 3rd underwater)- 1st
set dolphin, 2nd flutter, 3rd choice
400 free, 4 x 25 fly - build each 25
300 free,  4 x 25 back- build each 25
200 free, 4 x 25 breast- build each 25
100 free, 4 x 25 fly- build each 25
300 easy

Thursday's workout

400swim
300pull
200IM
100free
16x25 fly drill
8x50 working turns (2free, 1 fly)
300 pull
100IM
2x50 free/stroke
2x10oIM
4x50 free/stroke
100 eay

Wednesday's workout

3x300 free, free/fly, pull
4x100 fly drill
2x{400 free, 2x200 75free/25fly
100 easy

Tuesday's workout

200 SKIMPS
8x75 kick
10x50 free desc. 1-4,1-3,1-2,1
100 easy
10x50 free/fly
100 easy

Butterfly!

I am not sure what they say in the first video, but it looks very good!

STATE CHAMPIONSHIP

Monday's workout

300,200,100
4x200 kick/swim
4x{4x25 fly, 100 free
4x75 recovery
100 warm-down

Saturday's workout

300 swim
4x100 50free/50kick
4x75 IM (no fly)
100 build
100 fast
50's fast till heart rate goes down
100 easy
8x100 free,IM
100 easy

Friday's workout

300 swim, 200 kick
5x100 pull
8 x 25 vs on 30'
8x50 drop 5 sec. every 2
100 easy
3 x ( 100 IM, 2x75 f/e/f
300 wd 

Thursday's workout

3 x 200 swim, free/im, pull
3x175 100IM 75 build free
3x150 50 free/ 25 breast
3x125 br kick on back, free, 2 pull out, free, sprint br
3x100 desc 1-3
3x75 fast/easy/fast
3x50 working turns
3x25 sprint

Wednesday's workout

2x300 75 free/ 25 breast, swim/K

2x200 
50 single arm breast
50 2 kicks-1 breath
50 3,2,1
50 breast

500 (400 pace, 100 fast)
400 (300 pace, 100 fast)
300 (200 pace, 100 fast)
200 (100 pace, 100 fast)
100 pace

300 kick
200 w/d