Thanksgiving Wishes

 

Happy Thanksgiving to all the swimmers from the Senior Prep, Junior Gold and Junior Blue groups.  Thank you all for showing up and doing what is needed to make us all better. You are all wonderful and we hope you enjoy your day off and if you become a little bit fidgety during the day go outside for some fresh air and exercise.

Most of all this Thanksgiving instead of counting your laps, just look around the table as you sit down and count your blessings.

If your out of town and get that itch to get wet and can find a pool here are a couple of workouts.

WORKOUT #1 

Warm up 800

200 free (first in the 11) @3:00/3:15

200 IM/free @ 3:15/3:30. Focus on good tight open transitions

200 free (25 kick in 11 25 swim) @3:15/3:30

200 IM (25 kick/25 swim

UNDERWATER DOLPHIN KICKS FINS 500

20x25 dolphin kick @40 (odds on stomach evens on back. Must all be fast). Make it all the way if you come up finish fly

FREE IM WITH STROKE FOCUS 1800

2x200 @3:15 first and fourth 25 fly

2x200 @3:15 first and fourth 25 back

2x200 @3:15 first and fourth 25 breast

1x200 @5:00 IM ALL OUT ON BACK HALF OF EACH 25 + 100 easy free

2x100 @3:00 IM ALL OUT +50 easy back

SOME RACING TO FINISH 600

2x

3x50 fast free @45

1x50 smooth recovery back @1:30

3x25 fast back @30 focus on fast tempo good body position spin the arms but pull water

1x25 smooth back @1:30

Swim down 300 

100 kick 100 swim 100 kick total 4000 yards

Workout #2

Warm up 1200 yards

8x

100 free @1:40/2:00

50 kick @1:10 odds boards evens no boards

KICK SET (550 yards/ 1750

2x

1x75 fast kick +1x50 easy swim  @2:30

1x50 fast kick +1x25 easy swim @1:45

1x75 fast kick all out @2:30 interval includes recovery time

IM SET (2000 yards/3750)

4x

3x100 IM @2:00 (25 fly 50 back 25 breast)

4x50 @50 free descend each one to all out

Rest 1:00

SWIM DOWN 

100 kick/100 swim/100 kick

TOTAL 4050 yards