Stretching for swimming

For those of you needing to work on flexibility (don't we all?), here is a good article with 3 good stretches that are beneficial for swimming:



http://www.active.com/triathlon/Articles/Flexibility_training__Swimming_stretches.htm?act=EMC-Active&Vehicle=Triathlon&Date=12_28_08&Edition=4&Sections=Articles&Creative=flexibility_swimming_stretches&TextName=Read_The_Full_Article_On_Active&ArtText=Txt&Placement=3&Dy=Mon

LONG run on Jan. 3??

Could someone email me or post a comment regarding the details of the 25/50km ultra-run that is taking place at Kinsmen on Sat. Jan. 3?? I would be interested in doing the shorter one (depending on the weather of course!). Anyone else interested??

LISA

Workout - the day after Boxing Day

LONG
W.U. 200 swim, 200 pull, 4 x 50 kick, 200 swim

Drill set:
6 x 150 on :15R
odd: 50 FTD/50 6k layout/50 swim
even: 25 head up/25 swim/25 chin-up/25 swim/25 nose-up/25 swim

M.S.
3 x 600 Broken:
as: 200 pull with paddles on :20R
150 pull no paddles on :20R
100 swim ez on :20R
3 x 50 Fast swim on 1:00/1:15/1:30

2 x 100 ez cooldown (every 3rd length = no free)
(Total: 3700m)



SHORTER
W.U. 200 swim, 200 pull, 4 x 50 kick

Drill set:
4 x 150 on :15R
odd: 50 FTD/50 6k layout/50 swim
even: 25 head up/25 swim/25 chin-up/25 swim/25 nose-up/25 swim

M.S.
2 x 600 Broken:
as: 200 pull with paddles on :20R
150 pull no paddles on :20R
100 swim ez on :20R
3 x 50 Fast swim on 1:00/1:15/1:30

100 ez cooldown
(Total: 2500m)

Workout - OYO

LONG VERSION:

W.U. 200 swim, 100 kick, 200 pull


6x50 on :10R (kick/swim by 25)
6x50 on :10R (drill/swim by 25) drill = choice
6x50 on :10R (distance per stroke/swim by 25)

M.S.
4x50 pull on :10R
4x100 pull/paddles on :20R
4x150 swim - strong on :20R
3x200 pull on :30R (paddles optional)

K.Set:
6x100 kick/swim by 50 on :15R (kick = hard)

200 ez cool down
(Total: 4000m)

SHORTER VERSION:

W.U. 200 swim, 200 pull

6 x 50 on :10R (kick/swim by 25)
6x50 on :10R (drill/swim by 25) drill = choice

M.S.
2x50 pull on :10R
2x100 pull/paddles on :20R
2x150 swim - strong on :20R
2x200 pull on :30R (paddles optional)

K.Set:
4x100 kick/swim by 50 on :15R(kick = hard)

100 ez cool down
(Total : 2500m)

Workout - on your own

W.U. 200 swim, 200 kick, 200 pull

Drill set:
6 x 150 on :20R
odd: 50 single arm, 50 swim, 50 catch-up
even: 50 double finish, 50 swim, 50 FTD

M.S.
4 x 200 swim descend 1-4 on 3:30/3:45/4:00/ or :30R
*Last one is FAST

4 x 50 kick ez on :10R
200 swim cooldown
(Total: 2700m)

**Feel free to shorten the workout if you like...

Swim Workout - on your own (3 distances)

Regular workout:
W.U. 200 swim, 100 drill, 100 pull

kick set:
5 x 100 on :15R
odd: 50 swim/50 kick (kick = fly)
even: 50 kick/50 swim (kick = breast or free)

M.S. 1000 broken:
200 pull on :30R
4 x 100 IM (fly, back, breast, free) or 25 free/25 no free on :20R
2 x 200 swim on :30R

200 ez cooldown
(Total: 2100m)

LONG workout:
W.U. 200 swim, 200 drill, 200 pull

kick set:
5 x 100 on :15R
odd: 50 kick/50 swim (kick = fly)
even: 50 swim/50 kick (kick = free or breast)

M.S. 2 x 1000 broken:
200 pull on :30R
4 x 100 IM (fly, back, breast, free) or 25 free/25 no free) on :20R
2 x 200 swim on :30R

200 ez cooldown
(Total: 3200m)

LONG LONG Workout:
W.U. 2 X {200 swim, 200 drill, 200 pull

Kick set:
10 x 100 on :15R
odd: 50 kick/50 swim (kick = fly)
even: 50 swim/50 kick (kick = breast or free)

M.S. 2 x 1000 broken
200 pull on :30R
4 x 100 IM on :20R
2 x 200 swim on :30R

200 ez cooldown
(Total = 4400m)

Swimming at Coronation on Tuesday

There is a group of us who will be going to swim at Coronation at 8:30pm on Tuesday (tomorrow). I will post a few workouts later today, including the workout we will be doing tomorrow.

Hope to see some of you there!

Lisa

Fri. Dec.12/Sat. Dec. 13

W.U. 400 swim
2 x 50 kick
200 pull



dr. set:
6 x 75 on :15R

odd: 50 single arm/25 swim

even: 50 back kick/25 back swim



M.S.

150 pull on :30R, 2 x 50 ez swim on :15R

200 pull on :30R, 2 x 50 ez swim on :15R

250 pull on :30R, 2 x 50 ez swim on :15R

200 pull on :30R, 2 x 50 ez swim on :15R



100 ez cooldown

(total 2500m)

Wed. Dec 10/Thurs. Dec 11

W.U.
15 x 50 on :10R
5- swim
5- kick choice
5 - drill (catch-up and 6k layout)

Fins:
3 x 100 kick on :15R
3 x 100 swim on :15R
**Work the legs!

Evening group did relays for the rest of the practice, including a fun relay with noodles.

M.S.
4 x 100 sw desc. 1-4 on 1:50/2:00/2:15
30 sec rest
3 x 100 sw desc 1-3 on 1:50/2:00/2:15
30 sec rest
2 x 100 sw desc 1-2 on 1:50/2:00/2:15
30 sec rest
1 x 100 fast

Cooldown: 150 ez
(Total: 2500m)

Mon.Dec 8/Tues. Dec. 9

W.U. 400 swim
4 x 25 band-only swim on :10R

10 x 75 on :15R
odd: IM (fly, back, breast or back, breast, free)
even: 25 right side kick, 25 left side kick, 25 swim

M.S.
2 x {4 x 50 sw descend 1-4 on 1:00/1:10/1:20
2 x 200 strong on 3:45/4:00/4:15/:30R (can be swim or pull)

cooldown: 150 ez
(total: 2600m)

Friday/Saturday

W/U:
6x100m
1. swim, 2.kick, 3.pull

Drill set:
8x75m :15 sec rest
1. 25 back kick/25back swim/25free
2. 50 one arm drill/25 free

Main Set:
600swim- neg split
1minutes rest
300pull :30 sec
3x100 descend :15 sec

CoolDown:
200 (50 free, 50 no free)

2600m

woops...

hey guys 1000 apologies, I somehow managed to turn my alarm off without getting up this morning (according to lisa who did wake up briefly so i am blaming her)... needless to say I will be setting more than 1 alarm from now on, I'll post the missed workout and also some holiday workouts for people this week as well,

geoff

Wed. Dec. 3/Thurs. Dec. 4

W.U.
200 swim
4 x 50 as 25 kick/25 swim
4 x 100 as 50 drill/50 swim (drill = 6k layout, kickboard touch)

M.S.
2 sets of {9 x 50 on :15R
3x{ 1. DPS
2. Fast
3. Backstroke

3 x 200 pull on :20R

cooldown: 4 x 50 as 25 back/25 free
Total: 2500m

Mon. Dec. 1/Tues. Dec. 2

W.U. 200 swim
4 x 50 drill/swim by 25 (drill - Single arm)

K. Set:
4 x 150 on :20R
odd: 50 fly kick/50 swim/50 kick choice
even: 50 swim/50 kick/50 swim


M.S. 8 x 25 on :10R
6 x 50 on 1:00/1:10/1:20
4 x 100 on 2:00/2:15/:20R
2 x 200 on 3:45/4:00/:30R
*all as 1 ez, 1 hard, and all swim

200 ez cooldown
(Total: 2500m)