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Apr 08 NewsletterPhotos from our Winter Party!
April 2005 Sample Workouts
1 April 2005 Omaha Masters Practice, Happy April Fools!
Warm Up
- 4 X 75 #2 as back, #3 as breast, #4 last 25 fly
- 8 X 25 kick with only 2 breaths per 25
- 200 as the 9-8-7-6 drill
- 50 swim, thumb holding index finger into palm
- 50 swim, thumb holding middle finger into palm
- 50 swim, thumb holding ring finger into palm
- 50 swim. thumb holding pinky into palm
Main Set
- 8 X 125 on 70 percent, done as IM with 50 stroke rotated through the set
- 4 X 100 kick on -10 percent, descend
- 12 X 25 on 30 seconds, every 3rd 25 fast
Cool Down
- 6 X 50, Heart-rate cool down
7 April 2005 Omaha Masters Practice
Warm Up
- 2 X (25 + 50 + 75) second time through do it as stroke
- 200 breast kick (three kicks per breath)
- 2 X 100 phase drill ; first 100 stroke
Main Set
- 7 X 300 Group Rest: 15 seconds
- middle 100 stroke
- build by 100 within the 300
- negative split with 3 - 5 seconds rest at 150
- 6 X 50 on 80 percent interval
- do #1 again
- do #2 agian
- do #3 again
Cool Down
- 6 X 50,
- Heart-rate cool down
11 April 2005 Omaha Masters Swim Practice
Warm Up
- 300 every 3rd 25 breathing pattern 5
- 200 flutter kick
- 8 X 25 odd 25 scull even 25 stroke
Main Set
- 5 X 150 on 40%
- descending with moderation
- 12 X 25 on 40 seconds
- odd 1st 15 yards fast
- even 1st 10 yards fast
- 600 swim
- 25 easy
- 25 fast
- 50 easy
- 50 fast
- 75 easy
- 75 fast, and back down
Cool Down
- 8 X 50 heart rate
15 April 2005 Omaha Masters Swim Practice
Warm Up
- 4 X 75 #2 & 4 backstroke, breast, freestyle
- 100 breast kick
- 200 swim breathing pattern by 50's - south, north, breathing-pattern-5, choice
Main Set
- 5 X 100 on 40%
- descending starting at 95%
- 3 X 300 Group Rest 20 seconds - build by 100's
- #1 pull
- #2 breast
- #3 choice
- 4 X (3 X 25 on 45 seconds)
- within each set #1 long & strong, #2 & #3 fast
Cool Down
- 6 X 50
- Swim meet swim down
19 April 2005 Omaha Masters Swim Practice
Warm Up
- 2 X 150 #1 at least 100 back, #2 at least 100 breast
- 200 fly kick, 1/2 on your back
- 200 8-kick 1/4 roll progression
Main Set
- 4 X 200 pull on 50% going into
- 4 X 125 IM on 60% - do as 50 yards of favorite stroke
- 3 X 200 on 90%
Cool Down
- 6 X 50
- Swim meet swim down
27 April 2005 Omaha Masters Swim Practice
Warm Up
- 3 X 100, #2 stroke
- 200 IM kick
- 200 phase drill
Main Set
- 250 + 200 + 150 + 100 swim
- Group rest 10 seconds, every other kick or pull
- 2 X (5 X 50) on 60 seconds
- one set descending free, other set descending stroke
- 100 + 150 + 200 + 250 Group rest 10 seconds
- every other kick or pull (opposite of beginning of set)
Cool Down
- 200 choice
