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

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

100 free @1:40/2:00

50 kick @1:10 odds boards evens no boards

KICK SET (550 yards/ 1750

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)

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

Comments

Popular posts from this blog

“If it’s important to you, you will find a way. If not, you will find an excuse.” FEEDING YOUR MUSCLES Having trouble with those early morning workouts or competition? Not sure what to eat or how much so that you can perform at an optimal level and get through it? Understanding the process and how to get there is not an easy one.Waking up early to jump into a cold pool for either swim practice or a swim meet is no easy feat. For sure one of the biggest advantage is you get to see the sun rise and you have a jump on everyone else. One of the first things that you have to do to survive a early workout/swim meet is to fuel your vessel. By the time you wake up your body is already starving. You need to figure out a way to fuel it that works for you. It's not something that you can ignore because the consequences will affect your success. I was amaze or maybe not that so many of you have nothing to eat before arriving at the pool in the morning. This is an area of your traini

Westward passage

So I’ve made it this far riding south with the Rockies off to my right just need to find the correct route to go up and over, where is Coach Heather and her GPS not that I would listen to her. Crossed over into Canada from North Dakota and went west in Canada.to Calgary and turned left south to Billings Montana This will be our road west. Sun road in glacier national park. On another note will be ending in San Diego sometime late week. Hoping to be back by Friday practice but because of the heat we are riding less miles with more breaks. Will definitely be there at st James Saturday morning barring any catastrophe. Make sure for you prep kids you get a good day of rest tomorrow and a good night sleep. Get your homework done. That first day will set the tone for the entire year. The gold and blue groups let’s get some rest, get your homework 📚 done and set the tone for a successful season on day 1. Remember our motto “WIN”

PRACTICE

"If you don't practice you don't deserve to win." ANDRE AGASSI So you come to practice on a consistent basis hardly ever missing but yet you are always missing out on that one great swim you've been searching for. The hard question that you need to ask yourself is this; Do I practice with with a determination to improve or do I just show up swim with little focus on what you are doing or why? If that's the way you practice you will end up like the dog just swimming never able to capture the one big swim your searching for. Like you after the race you will think your tired but frustrated that you came up short again. Practice is the Foundation for all of your swimming successes now and in the future and it all goes back to our theme for the season. "WIN". (What's Important Now" ). Simply said Focus on what we are doing in practice at the moment. It's about how you approach practice and what and how you do in the water during that t

“WIN”. What’s Important Now

Search This Blog