MM Workout 12/5/11

As with any workout program, please consult with a physician before engaging in a new program and listen to your body for any signs of distress.  This practice is meant to give you ideas only and should be modified to fit your needs.  Neither USMS, CT LMSC, nor the publisher is responsible for any ill effects of this practice, whether used as written or modified. 

This practice is 3000 yards as written.  For more yardage, considers repeating one of the larger sets and/or adding an additional kick set between sets.

500 Choice Warm up

200 Br kick

5×100 Fly on 3:00 (yes- this should be about 1 min rest) first try to survive this set, if you can survive it, try to swim it fast

200 Fr kick

10×50 alternate 50 Free on either :50 or 1:00 and 50 Breast on 1:10 or 1:30

200 Fly kick

200 Back kick- work on your streamline

4×100 Back, 3 pulls/6 kicks, :20 rest

100 Back fast

200 Sidestroke cool down

WORKOUT 112911

WARNING: ALL WORKOUTS ARE DESIGNED FOR HEALTHY INDIVIDUALS WITH NO MEDICAL PROBLEMS. IF IN DOUBT, CHECK WITH YOUR MEDICAL CARE PROVIDER. NEITHER USMS, NOR CT LMSC NOR THE PUBLISHER OF THIS WORKOUT IS RESPONSIBLE FOR ANY INJURIES SUFFERED AS A RESULT. USE AT YOUR OWN RISK!!!

WSC 112911 (if you do the high yardage number this is 5700 or 4250 if you do the lesser yardage)
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250 warm up

This is a stroke set…do not think the interval is easy until you do the set.
10 x 200/150 on 3:00 (1 is 200 free, 2 is 175 free+25 stroke, 2 is 150 free+ 50 stroke, 4 is 125 free + 75 stroke, 5 is 100 free+100 stroke; 6 is 100 stroke +100 free, 7 is 125 stroke+ 75 free, 8 is 150 stroke +50 free, 9 is 175 stroke +25 free, 10 is 200 stroke)
If you are doing 150’s follow a similar pattern.

10 x 150/125 or 100 on 2:15 this set is 50 pull, 50 kick ,50 drill on each one.
Break it up accordingly if doing a lesser distance.

10 x 100/75 or 50 on 1:30… 3 stroke, 3 IM, 4 free…or mix it up

10 x 50 on: 45…free descend 1-3, 4-6, 7-10

10 x 25 on: 30 fast/ easy

250 cool down

MM 11/16/11

WARNING: USE AT YOUR OWN RISK!!!

10 minute warm up- do a varity of strokes and drills.

500 repeats- do between 2 and 5 depending on your speed.  rest between 1 and 2 minutes depending on your ability.  This set should take about 30 minutes.  Try to decrease your time on each of the 500’s.

10 x 50 Not Freestyle (mix between Fly, Back, and Breast) /in between each 50 climb onto the deck and do 5 squats.  Try to hold your arms streamline over your head, keep your back straight, keep your knees from going farther forward than your toes, and only bend so that your knees have a 90 degree or less angle.  It is actually better for your body to do a little less than a little more on squats. 

200 easy kick

200 cool down

The times and distances and strokes can be changed to fit your needs.  This practice is meant to give you ideas to make your practices more fun and challenging.   As always, please listen to your body and only do what you can safely handle.

CONN Workout 11/9/11

500 Warm up- 25 free/25 back

5×200 Free   25 6 kick switch/25 5 kick switch/25 4 kick switch/25 3 kick switch/100 free maintaining a 6 beat kick, about :20-:30 rest

10×50 on 1:10  25 back/25 breast- working on IM back to breast turns

300 fly kick

4×100 Fly on 2:30, If fly gets to hard, switch another stroke.

300 Cool down

Total: 3000 yards, approximately 1h and 15 minutes

The times and distances and strokes can be changed to fit your needs.  This practice is meant to give you ideas to make your practices more fun and challenging.   As always, please listen to your body and only do what you can safely handle. 

11/1/11

WSC 110111
WARNING: ALL WORKOUTS ARE DESIGNED FOR HEALTHY INDIVIDUALS WITH NO MEDICAL PROBLEMS. IF IN DOUBT, CHECK WITH YOUR MEDICAL CARE PROVIDER. NEITHER USMS, NOR CT LMSC NOR THE PUBLISHER OF THIS WORKOUT ARE RESPONSIBLE FOR ANY INJURIES SUFFERED AS A RESULT. USE AT YOUR OWN RISK!!!
300 SWIM
4 x 200 – each 200 = 50 drill, 50 pull, 50 kick, 50 swim (free, back, breat, fly)
8 x 25 IM drill
8 x 25 IM pull
8 x 25 IM swim/kick
8 x 25 IM swim
10 x 75 or 100 on 1:30 descend 1-3, 4-6, 7-10 try to hit 200 pace on the fast one in each set
8 x 50 kick on :60
3 x 100 IM on 2:00
8 x 25 perfect stroke
200 cool down

10/28/2011

WARNING: ALL WORKOUTS ARE DESIGNED FOR HEALTHY INDIVIDUALS WITH NO MEDICAL PROBLEMS.  IF IN DOUBT, CHECK WITH YOUR MEDICAL CARE PROVIDER. NEITHER USMS, NOR  CT LMSC NOR THE PUBLISHER OF THIS WORKOUT ARE RESPONSIBLE FOR ANY INJURIES SUFFERED AS A RESULT. USE AT YOUR OWN RISK!!!

Warm up:     250 S, K, P

 

Pre Set:         Lane 4            7×100            1:15

Lane 3            6×100            1:30

Lane 2            5×100            1:40

Lane 1            4×100            1:50

EZ 100 Swim

 

Round 1  

5×150 on 3:00

  • Breath control: 1×4
  • Middle 100 fast ~ 90% effort

4×100 kick

  • 50 All-out / 50 recovery

EZ 100 swim

 

Round 2  

5×100            on 2:00

  • No breath off the turn
  • 95% effort

4×75 kick

  • 25 All-out / 50 recovery

EZ 100 swim

 

Round 3  

5×50   0n 1:30

  • No breath into or out of your turns
  • FAST ~ 99% effort

4×50 kick

  • 25 All-out / 25 recovery

EZ 100 swim

 

Round 4  

4×25   On 1:00

  • 1 breath max
  • 99.5% effort

 

 

300 warm down

workout 10/26/11

Workout MM #102611

500 Choice warm up

400 Reverse IM (100 Fr, 100 Br, 100 Ba, 100 Fl)

50×50 on :50 Choice        If you miss an interval, take it off and start again on the next interval.  Although these are choice, most will want to swim fr but if they are going well, try to add in an odd stroke every 3rd, 4th, or 5th.  If you find you are missing every 5th, try making the 4th odd stroke.

300 Choice kick

200 Cool Down

Total 3900 if you make all the 50’s.  This take about 1 hour and 20 minutes.

workout 10/25/2011

Workout WSC # 10252011

4×200 50 drill/50 pull/ 50 kick/ 50 swim..(1.free..2.back..3.breast..4.fly)
8×25 drill (on :30)
8 x 25 swim (on :30)
400/500  pull
25-50-75-75-50-25 kick
200 IM drill
5/6 x 75 pull ( 6 on :60 or 5 on 1:15)
6 x 25 breath control
3 x two turn 50 breath control
4 x100 on 1:30
4 x 50 on :60
4 x 25 on :30
Cool down (200)

October 2011

Dr. Rules Column

October 2011

Connecticut Masters

     This column will be a monthly feature highlighting information on the more common rules of swimming events, strokes, kicks, starts and turns.  You may also send your questions into Dr. Rules and he will attempt to answer your inquiries.  Rules are some of the most important parts of a meet for which you should be prepared.  At times, masters swimmers tend not to know the proper rules, are often disqualified and do not know why or what the correct rule is.

With the START of the Connecticut Masters website and online newsletter, Dr. Rules thought that is would be appropriate to share information in this monthly column on STARTS:

Article 101/Rule 101.1.1 Forward Start- The forward start may be taken from the starting block, the pool deck or a push from the wall.  At the commencement of each heat, the referee shall signal to the swimmers by a series of whistles to remove all clothing except for swimwear; followed by a long whistle indicating that they should take their positions with at least one foot at the front of the starting platform, the edge of the pool or on the wall before the command “Take your mark.”  Those starting in the water must have at least one hand in contact with the wall or starting block.

The three most important concepts of this rule are that the forward start may be taken from the starting block, the pool deck or with a push from the wall.  This is a rule that respects the range of ages in US Masters Swimming as some individuals cannot physically dive off of a block because of aging knees, sore shoulders, fear of heights, etc.  Hence, the rule is liberal in its intent for you.

More next month on backstroke breastroke and butterfly starts.