We did our first breakfast/social event for Olympus Aquatics. It was fun although we only had three swimmers come. But we did have 4 kids! Unfortunately, 2 of the attendees were coaches. It was fun anyway. Jamie came up with a great sprint workout for this morning. It included a meet warm up. I haven't thought about those for years. I had better take this one down and use it in the upcoming meet.
3x200 swim, kick, pull
8x50 drill alternating: @:50
barrel drill--imagine wrapping your arm around a barrel as you pull
flip drill--finish each stroke with a strong flip at the end
closed fist--self explanitory
8x50 @:45 either build or pace (I did pace and held :37 except the first one was :36)
12x25 warming up for sprints @ :25
(2 @80%, 2@ 85%, 2@90%, 4 @95%, 2@ 80%)
8x100 @2:30 50 ALL OUT SPRINT/50 easy recovery
(I did every 4th one backstroke and did 2 :32's, the freestyles were :30 except the first one was :29 and I think I had a :31 or two in there)
Cool Down
2,500
I will post the link to the meet again just in case you decide you want to come swim with me!
https://www.clubassistant.com/club/meet_information.cfm?c=2168&smid=5210
Saturday, January 18, 2014
Friday, January 17, 2014
Friday Workout
Today was a little longer with more kick than I usually have my swimmers do.
300 choice warm up
10x50 drill down/swim back (focus on what you want to think about on your stroke then find a drill to match that)
400 fast swim
300 kick
200 fast swim
100 kick
6x75 working on streamlined turns and fast finishes (or 8 of them)
2,250 yards (2,400 yards)
This was not a lot of yards but about average.
300 choice warm up
10x50 drill down/swim back (focus on what you want to think about on your stroke then find a drill to match that)
400 fast swim
300 kick
200 fast swim
100 kick
6x75 working on streamlined turns and fast finishes (or 8 of them)
2,250 yards (2,400 yards)
This was not a lot of yards but about average.
Tuesday, January 14, 2014
Hard Freestyle Set
I swam this morning. I have not been as consistent as I planned; however, I hope to do better. Last week was the only one so far that I didn't make my goal. (Although, I did get the minimum of 3,000 yards--kind of weaksauce). I just have one more workout this week.
This workout was one I swam this morning, not one I created.
400 Warm up (I was late, so I did this at the end)
4x50 8 kick drill
4x50 finish drill (only do the last part of your stroke and do half on one side, half on the other)
4x50 one arm (use your core and hips to add force to your finish of your stroke)
4x50 straight arm drill with over-kick (focus on rotating from side to side so your body and arms are in the same plane)
10x____ @ 2:00 Fill in with what you are able to do on the interval--I did 150's, others did 125's and 100's (or even 75's) I consistently held 1:53 which is about 1:15 per 100 and about 5 seconds slower than my goal pace time.
That is 2,700 yards
The main set was extremely hard and wonderful!
Just so you know, the Olympus Aquatics Masters are hosting a swim meet on Feb. 1. Here is a link to it. I hope to see you there (I will be one of the crazy ones getting up early enough to swim the 1,650).
http://www.olympusaquatics.com/TabGeneric.jsp?_tabid_=86141&team=utoa
This workout was one I swam this morning, not one I created.
400 Warm up (I was late, so I did this at the end)
4x50 8 kick drill
4x50 finish drill (only do the last part of your stroke and do half on one side, half on the other)
4x50 one arm (use your core and hips to add force to your finish of your stroke)
4x50 straight arm drill with over-kick (focus on rotating from side to side so your body and arms are in the same plane)
10x____ @ 2:00 Fill in with what you are able to do on the interval--I did 150's, others did 125's and 100's (or even 75's) I consistently held 1:53 which is about 1:15 per 100 and about 5 seconds slower than my goal pace time.
That is 2,700 yards
The main set was extremely hard and wonderful!
Just so you know, the Olympus Aquatics Masters are hosting a swim meet on Feb. 1. Here is a link to it. I hope to see you there (I will be one of the crazy ones getting up early enough to swim the 1,650).
http://www.olympusaquatics.com/TabGeneric.jsp?_tabid_=86141&team=utoa
Friday, January 3, 2014
Friday--IM Day!
I love IM! So often on my coaching days I choose a workout that has IM. Today was all about IM.
Focus:
Fly & Breast: glide in the front of each stroke
Back & Free: rotate to both sides equally
400 Warm Up
16x25's IM
4 Fly--2 right, 2 left, 2 regular
4 Back--shoulder pop (pop your shoulder out when your hand is pointing to the ceiling)
4 Breast--fast hands (recover as quickly as possible)
4 Free--straight arm drill (make sure to rotate fully)
2x200 IM Kick with :15 to :20 seconds rest
9x100 (Main Set)
2 fast IM
1 recovery Free
8x50 double turn (from the middle)
practice all your IM and Stroke turns
200 Cool Down
2,700 yards
Look for our meet info that will be coming out soon. I am helping to set up a swim meet at Granite High on Feb. 1. We should have info out soon, look on www.olypmusaquatics.com for the meet information.
Focus:
Fly & Breast: glide in the front of each stroke
Back & Free: rotate to both sides equally
400 Warm Up
16x25's IM
4 Fly--2 right, 2 left, 2 regular
4 Back--shoulder pop (pop your shoulder out when your hand is pointing to the ceiling)
4 Breast--fast hands (recover as quickly as possible)
4 Free--straight arm drill (make sure to rotate fully)
2x200 IM Kick with :15 to :20 seconds rest
9x100 (Main Set)
2 fast IM
1 recovery Free
8x50 double turn (from the middle)
practice all your IM and Stroke turns
200 Cool Down
2,700 yards
Look for our meet info that will be coming out soon. I am helping to set up a swim meet at Granite High on Feb. 1. We should have info out soon, look on www.olypmusaquatics.com for the meet information.
Saturday, December 21, 2013
Not Quite 100 100's
Olympus Masters and Salt Lake Triathlon Club held an event this morning of 100 100's. It was crowded and full! I loved it! I wish we had more swimmers on a regular basis. Maybe some of them will join us.
I had to leave at 7am because Matt was going skiing today (wonderful powder!). So I only got in 3 sets of 10 (30 100's or 3,000 yards). I think I should have stayed for one more round because Matt wasn't quite ready to go when I got home. But that is just fine, I am slowly building up my yardage anyway.
I swam in the 1:30 lane and led the entire time. That is unusual for me, but I am glad I did it. I should set the pace more often. I was running into the last person, so my pace was not quite what I wanted. I was able to hold around 1:12 to 1:14. I think I could have been a couple seconds faster if I didn't have to slow down for the last person.
I have mixed feelings about the pace I was going. On the one hand, I was happy that I was able to go so fast. On the other, I am concerned by how hard I had to work for it. But I keep reminding myself that I have not been swimming or working out consistently. I am still in the beginning of getting my fitness back. I am aiming for being able to hold a 1:10 pace for my Bear Lake swim this summer. I thin I am at a good place for my season so far.
10,000 yards sounded so long. Then I remembered that in a few month, I will be doing a practice race about that long. I guess I will have to get my head into the game a bit. I have to think beyond the usual short 2-3,000 yard workouts.
End procrastination, get things done.
I had to leave at 7am because Matt was going skiing today (wonderful powder!). So I only got in 3 sets of 10 (30 100's or 3,000 yards). I think I should have stayed for one more round because Matt wasn't quite ready to go when I got home. But that is just fine, I am slowly building up my yardage anyway.
I swam in the 1:30 lane and led the entire time. That is unusual for me, but I am glad I did it. I should set the pace more often. I was running into the last person, so my pace was not quite what I wanted. I was able to hold around 1:12 to 1:14. I think I could have been a couple seconds faster if I didn't have to slow down for the last person.
I have mixed feelings about the pace I was going. On the one hand, I was happy that I was able to go so fast. On the other, I am concerned by how hard I had to work for it. But I keep reminding myself that I have not been swimming or working out consistently. I am still in the beginning of getting my fitness back. I am aiming for being able to hold a 1:10 pace for my Bear Lake swim this summer. I thin I am at a good place for my season so far.
10,000 yards sounded so long. Then I remembered that in a few month, I will be doing a practice race about that long. I guess I will have to get my head into the game a bit. I have to think beyond the usual short 2-3,000 yard workouts.
End procrastination, get things done.
Tuesday, December 10, 2013
New swimming ideas
I just found a great idea to try for kicking. I know that I don't really enjoy kicking much. Probably because I am so slow at it. I always end up kicking on my back in streamline position because I am so slow with a kick board. I know that kick boards pull you out of the correct body position for swimming, but it sure is nice to have a chance to swim with your goggles off for a short time. Well, I found a couple new ways to try kicking with and without a kick board. Here is the link that I have (I hope it works): www.usms.org/articles/articledisplay.php?aid=2792 On Friday, I think that we are going to try the first one. You could come to my practice and try it too! If I am really good, I will post the workout afterwards.
By the way, the kitchen is done, and it is fabulous! I will try to put pictures up soon.
By the way, the kitchen is done, and it is fabulous! I will try to put pictures up soon.
Saturday, September 7, 2013
Back in the Pool
It has taken me some time, but I finally got back into swimming. This morning was my second day. I have been away for about 3 months, I stopped swimming when I was about 37 weeks pregnant. The little one is now 11 weeks old. I am definitely slower, but that is okay because I need to take it easy for awhile.
I have started swimming with Olympus Masters. There are several reasons for this. They are decently priced, close to home (right now at Granite High and in February into Olympus's new pool), and the coaching is nice to have. I like that they will be creating their own Utah Masters team this year. It will be nice to be on a team again (semi-competitive).
I really jumped into it because they have awesome, amazing deals right now. I love a good deal! They are letting you swim for free for the month of September. And they are giving different discounts depending on how many times you swim in September. The biggest deal is if you swim 15 time--you get half price for the next year and $15 off your USMS fee!!!! I have swam two times already. Hopefully I can commit enough to get this, wish me luck. Wow, it sounds like I work sales for them. But I am really just excited to swim again and have extra motivation.
About the only other thing right now is the kitchen cabinets. The garage is crammed so full of cabinets and cabinet making materials that I don't know how Matt can still have space to work. Thankfully he only has two more to build. We still have two coats of paint and the hardware to install on about five cabinets right now. Then we are going to rent a bin and tear down the nasty old kitchen! That should be the end of this month or the beginning of October. I cannot wait for my fancy new kitchen. Aw, cabinets that close and aren't rusting. Beautiful tile instead of the third layer of old cracking linoleum. No more rolly counter that is coming apart (did I ever mention that it has upside down cabinets on it?). The kitchen will finally match the rest of the house. I can hardly wait!
I have started swimming with Olympus Masters. There are several reasons for this. They are decently priced, close to home (right now at Granite High and in February into Olympus's new pool), and the coaching is nice to have. I like that they will be creating their own Utah Masters team this year. It will be nice to be on a team again (semi-competitive).
I really jumped into it because they have awesome, amazing deals right now. I love a good deal! They are letting you swim for free for the month of September. And they are giving different discounts depending on how many times you swim in September. The biggest deal is if you swim 15 time--you get half price for the next year and $15 off your USMS fee!!!! I have swam two times already. Hopefully I can commit enough to get this, wish me luck. Wow, it sounds like I work sales for them. But I am really just excited to swim again and have extra motivation.
About the only other thing right now is the kitchen cabinets. The garage is crammed so full of cabinets and cabinet making materials that I don't know how Matt can still have space to work. Thankfully he only has two more to build. We still have two coats of paint and the hardware to install on about five cabinets right now. Then we are going to rent a bin and tear down the nasty old kitchen! That should be the end of this month or the beginning of October. I cannot wait for my fancy new kitchen. Aw, cabinets that close and aren't rusting. Beautiful tile instead of the third layer of old cracking linoleum. No more rolly counter that is coming apart (did I ever mention that it has upside down cabinets on it?). The kitchen will finally match the rest of the house. I can hardly wait!
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