10/31/13 Swim Practice

Warm-up	500 Easy
Main Set	30 X 50 on 1:00 minute intervals under a pre-determined goal time. Failure to beat the goal time results in starting over. To determine goal time, after warm up, sprint 50 yds and record time. Cut 1.5 seconds off and you have your time for the other 29 50's.

9/28/13 Run Practice

Fast Group: 7 mile loop around Forest Park

Slow Group: 5 mile there-and-back to the zoo

9/26/13     Swim Practice

Warm Up

500 Swim

Technique

- Kick at the side to fix runner's kick

- Kick with a kick board 

- Swim with fingertip drill and thumb drag along side for high elbows

-Swim with Ziploc bag drill for hand entry

-Combine pull and kick drills

- Flip turn practice

Main Set

Fast Lane: 1000

3 sets of 3x100s on 1:25, 1:20, 1:15

Slow Lane: 500

3 sets of 3x100s on 2:30, 2:25, 2:20

Warm Down

100 Swim

9/25/13     Cycling Class

45 min

Warmup

Speed drills with maxing out rpms

Main Set

Hill Sets with intervals of seated and standing positions while increasing gears

1st Set Shallow Incline

2nd Set Steep Incline

9/22/13     Swim Practice

Warm-Up

200 Swim

100 Kick

100 Pull

Main Set 1

Fastest Lane: 8x75 drill 

(each 25 r-hand, l-hand 6 kick-switch)

Slowest Lane: 4x75 drill 

(each 25 r-hand, l-hand 6 kick-switch)

Main Set 2

 

5 sets of 6x50s on intervals of (1), (2), and (3)

with increasing effort in order of 

321, 231, 132, 312, 123

Fastest Lane Intervals: 50s, 45s, 40s

Slowest Lane Intervals:1:45, 1:40, 1:35

Warm Down

100 Swim

Relay Sign-ups!

Looking for other team members to complete a relay? Fill out this form and we will pair you with other interested athletes!

https://docs.google.com/forms/d/1WCvbnMIKphpToT9qD81w6OUbFiz6Ew4QsZKtj5vMiJY/viewform

Lift-Jan 29th/Feb 1st

Exercise	Repetitions/time	Sets/Rest	Weight
Bench Pyramid	10-8-6-8-10	5/30-60 sec
Holding Row	10/side	3/30 sec
Incline DB Press	10	3/30 sec
Reverse DB Fly	10	3/30 sec
Push-up/Row Superset	30 sec	3/15 sec
Lower-back curls	10-15	3/30 sec
Fly	10 3 sec holds	3/30-60 sec
Core
Belly Busters (5 ab exercises w/5 sec hollow holds between ea.=1 set)	15-30 (depending on exercise)	3/30 sec