Saturday 5/13 Workout

600 Choice Warm Up

600/600

 Main/Drill Set Combo

 3 times through regroup between rounds:

{4 x 50 Drill / Swim by 25’s 5 sec between

{1 x 200 Swim IM no sloppy turns +15

{4 x 50 Kick 5 sec between

{*1 x 400 Swim IM work your streamlines  no sloppy transitions between strokes +60

* Choice of 2 X 200 IM as alternative to 400 IM

Round one: 4 x 50 Fly Drill (3 kicks, 1 pull), 200 IM, 4 x 50 Kick Fly, 400 IM

Round two: 4 x 50 Back Drill (gallop), 200 IM , 4 x 50 Kick Back, 400 IM

Round three: 4 x 50 Breast Drill (3 count glide), 200 IM, 4 x 50 Kick Breast,400 IM

3000/3600

 Dessert

400 Free stretch out

400/4000

Saturday 4/29/17 Workout

600 choice warm up

600/600

 Drill Set

8X50 
25 drill/25 swim
1) Fly = 3 right arm, 3 left arm, 3 both arms
2) Backstroke = Hand Switch Drill : During the recovery stop your hand above your body and switching your hand position from thumb forward to pinky forward at least 2 times and then continue with recovery

3) Breast = Narrow, Medium, Wide Drill:  While swimming full stoke breaststroke, set your arms for the pull that is in a narrow position and then gradually make it wider until it is as wide as possible.  Choose the position that works best for you.  (teaches the correct width of the arm action)

4) Freestyle = Catch up with finger drag drill

 200 free stretch out

 600/1200

 Main Set:

100-IM :40 rest
75-(25 Fly/25 Bk/25 Br) :30 rest
50-(25 Fly/25 Bk) :20 rest
25-(25 Fly) :10 rest

4X50 
25 fast Fly
25 recovery
:15 rest
100 easy

100-IM :40 rest
75-(25 Bk/25 Br/25 Fr) :30 r
50-(25 Bk/25 Br) :20 rest
25-(25 Bk) :10 rest

4X50 
25 fast Back
25 recovery
:15 rest
100 easy

100-IM :40 rest
75-(25 Br/25 Fr/25 Fly) :30 r
50-(25 Br/25 Fr) :20 rest
25-(25 Br) :10 rest

4X50 
25 fast Breast
25 recovery
:15 rest

100 easy

100-IM :40 rest
75-(25 Fr/25 Fly/25 Bk) :30 r
50-(25 Fr/25 Fly) :20 rest
25-(25 Fr) :10 rest

4X50 
25 fast Free
25 recovery
:15 rest

100 easy

 2200/3200

 Extra Credit

8 X 50 repeat drills from warm up set

400/3600

Saturday 1/14/17 Workout

600 Choice Warm Up

600/600

Drill Set:  8 x 100
1) 75 stroke kick/ 25 stroke drill       5) 75 free kick/ 25 free drill
1) 50 stroke kick/ 50 stroke drill.      6) 50 free kick/ 50 free drill
3) 25 stroke kick/ 75 stroke drill.      7) 26 free kick/ 75 free drill
4) 100 stroke drill.                              8) 100 free drill
800/1400

 

Main Set:
1) 3 x 150 free (+15); 4 x 50 stroke (+15)
2) 3 x 150 free (+10); 2 x 100 IM (+20); 4 x 50 stroke (+15)
3) 3 x 150 free (+5); 1 x 200 IM (+30); 2 x 100 IM (+20); 4 x 50 stroke (+15)
Rest an additional 45 seconds after each round
2450/3850

600 Choice Warm Down

600/4450

 

Saturday 12/31

What is MVM up to in 2017?

Warm Up

600 choice

(600/600)

Warm Up Set

1 Hour Postal Swim in January

15 min swim, how far can you go?

(1200/1800)

Main Set

Rinconada Meet in March

4 X 50 Breast (or other non free) +20

50 Free stretch out

400 swim = 100 fly (or other non free)/ 200 free/ 100 back

200 IM

100 Breast or free stretch out

50 Fly kick on your back

400 IM = 25 swim/ 25 kick or drill

100 Free stretch it out

(1500 /2700)

Del Valle Open Water in June

500 do not use walls

(500/3200)

MVM Hosted Alan Liu Meet in September

50 or 100 fast your choice have your lane mates support and time you

(100/3300)

End of Year Fun Finishers

MVM Feburary Fitness Challenge

Kickboard Relay minimum 4 in the stack of boards and push in front of you

4X or however many in the lane 25 kick (odd number someone goes twice)

Pacific Masters LC Champs in July

A method to train for long course in a short course pool is to do an extra 25 (100 meter = 125 yards)

Choose an oddball distance so you finish at the “wrong end” of the pool and scull to the “right” end