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  1. Tuesday 12/18/18

    PM Weights @ LRRC
    PM SCY Solo @ LRRC

    Weights:

    3x10 BB RDL (45#)
    3x10 BB back squat (45#)
    3x10 S-leg curl (10#)
    3x10 S-leg extension (10#)
    3x10 S-leg glute (30#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    500 abs

    Swim:

    5x100 4 FL kicks off walls w/ SNKL
    1 @ 2:00 kick H.A.S.
    1 @ 1:50 75 kick H.A.S./25 swim
    1 @ 1:40 50 kick H.A.S./50 swim
    1 @ 1:30 25 kick H.A.S./75 swim
    1 @ 1:20 swim

    12x25 @ :40
    odd: FR NO SPLASH!
    even: DIVE w/ FAST breakout into EZ

    8x50 @ :50 FR swim opposite fin + opposite upside down paddle (switch each 50)

    8x25 @ :45 12.5 FAST FR kick in S-line + 2 FAST FL strokes into EZ

    6x25 @ :50 :10 FAST FR kick on wall into FAST turn + FAST breakout
    6x25 @ 1:00 FAST FR NO BREATH w/ fins

    2x200 @ 2:35 FR swim
    100 EZ

    Total: 2200
  2. What's your gift?

    by , December 18th, 2018 at 05:34 PM (Questions from Coaches)
    The holiday season is a wonderful time of year to celebrate the joy of giving to and sharing with others. Coaches give of themselves throughout the year striving to make the experience of swimming the best it can be for those they lead.

    What gift do you have that you share with your swimmers? Donít confuse giving with gifting. You give your time. You gift what you do with that time. You give a workout. You gift the promise of hope. You give the swimmers feedback on stroke technique. You gift the swimmers self-confidence and pride of accomplishment.

    This holiday, realize what gift you have that you can share now and into the future. Resolve to be better tomorrow than you were today. In sharing your gifts and enriching others, both giver and receiver benefit. Wishing you and your swimmers a happy and healthy new year.
    Tags: coach
    Categories
    Uncategorized
  3. Monday 12/17/18

    AM SCY Solo @ LRRC
    PM SCY Solo @ LRRC

    AM Swim:

    300 swim 4 FL kicks off walls w/ SNKL
    300 pull w/ SNKL
    200 swim 4 FL kicks off walls w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 swim 4 FL kicks off walls w/ SNKL
    100 I.M. drill

    8x125 @ 2:00 kick H.A.S. w/ fins + SNKL
    odd: last 25 UW in S-line
    even: first 25 UW in S-line

    100 EZ

    4x100 @ 1:05 (1:01, 1:02, 1:03, 1:04+)
    1:05 REST
    3x100 @ 1:05 (1:02, 1:04, 1:04+)
    1:05 REST
    2x100 @ 1:05 (1:02, 1:04+)
    1:05 REST
    100 @ 1:05 (1:02+)

    100 FLOAT
    100 PERFECT STROKE w/ 4/6/2 turns

    Total: 3500

    PM Swim:

    4x150 @ :20 rest 25 kick H.A.S./25 L-arm/25 kick H.A.S./25 R-arm/50 swim
    odd: FR
    even: BK

    7x100 @ 1:20
    6x125 @ 1:40
    5x150 @ 1:55
    4x175 @ 2:10
    3x200 @ 2:25
    2x225 @ 2:40
    250 @ 2:50

    4x50 @ 1:00 PERFECT STROKE! w/ 4/6/2 turns

    Total: 5000
    Categories
    Swim Workouts