West Side Swim Club » coach nate

Workout for 7/30/10

coach nate — Fri, 30 Jul 2010 15:41:03 +0000

WU-
3x{
4 x 100 – 1:35 – 50 free pace/25 free breathing every 1 stroke/25 Tarzan
2 x 25 – extended dog paddle – :05r
1 x 50 – perfect fast – extended streamline off first wall – :50

Set 1-
fins on
3x{
1 x 25 – uh20 fly kick on back – :25
1 x 50 fly with flipturn – :50
1 x 75 free sprint – 1:10
after 3rd round do a 200 kick sprint on 3:00
take fins off
do a 300 all out max
take 1:00 rest
do 3 more times through

5,300 Yards

Workout for 7/29/10

coach nate — Thu, 29 Jul 2010 15:34:24 +0000

WU-
1 x 1200 – flag turns – BP of 3/5 by 50

Set 1-
2x{
1 x 400 pull – p+B – :10r
1 x 150 – from midpool – 2:15
1 x 100 – from midpool – 1:30
1 x 50 – from midpool – :45

Set 2-
fins on
4x{
4 x 50 – :45 – #4 flip at end and go afap uh20
2 x 25 – :25 – sprint fly
after this has been done 4x
do 1 x 250 w/buoy and paddles on (fins still on) – all out sprint

4x{
4 x 50 – :45 – #4 flip at end and go afap uh20
2 x 25 – :25 – sprint fly
after this has been done 4x
do 1 x 250 w/buoy and paddles on (fins still on) – all out sprint

5,850 Yards

Workout for 7/27/10

coach nate — Tue, 27 Jul 2010 15:30:40 +0000

WU-
1 x 1000 PS – 25 drill choice/50 free/50 drill choice/25 free for 900 and then the last 100 is sprint – :30r
1 x 500 PS – 25 drill choice/50 free/50 drill choice/25 free for 450 and then the last 50 is sprint

Set 1-
fins on
4x{
12 x 25 – 25 uh20 fly kick on back/25 free sprint – :25
5 x 100 descend – 1:30

Set 2-
fins off
1 x 200 ez
paddles on
3x{
6 x 75 descend – 1:15

Set 3-
1 x 300 ez

6,550 Yards

Workout for 7/26/10

coach nate — Mon, 26 Jul 2010 15:27:53 +0000

WU/Set 1-
4x{
8 x 25 – :25
8 x 50 – :45
8 x 25 – :25
8 x 100 – 1:25

Round 1 – 25′s are fly/50′s are back/25′s are breast/100′s are free
Round 2 – 25′s are back/50′s are breast/25′s are free/100′s are fly
Round 3 – 25′s are breast/50′s are free/25′s are fly/100′s are back
Round 4 – 25′s are free/50′s are fly/25′s are back/100′s are breast

6,400 Yards

Workout for 7/22/10

coach nate — Thu, 22 Jul 2010 14:45:52 +0000

WU-
6 x 150 – 2:10 – 50 FT/50 Free/50 CNF

Set 1-
5x{
1 x 500 – 6:40
1 x 400 – 5:25 – fast – buoy only
Rd 1 500 – 450 at 80%/50 sprint
Rd 2 500 – 350 at 80%/50 sprint/50 @ 80%/50 sprint
Rd 3 500 – 250 at 80%/50 sprint/50 @ 80%/50 sprint/50 @ 80%/50 sprint
Rd 4 500 – 150 at 80%/50 sprint/50 @ 80%/50 sprint/50 @ 80%/50 sprint/50 @ 80%/50 sprint
Rd 5 500 – 50 at 80%/50 sprint/50 @ 80%/50 sprint/50 @ 80%/50 sprint/50 @ 80%/50 sprint/50 @ 80%/50 sprint

5,400 Yards

Workout for 7/21/10

coach nate — Wed, 21 Jul 2010 14:40:24 +0000

WU-
1 x 1200 – 75 ez/75 drill/75 build

Set 1-
3 x 100 – 1:20 – breathing 4/5/6 by 100
1 x 200 – fast – :10r
4 x 100 – 1:20 – breathing 4/5/6/7 by 100
1 x 300 – 200 fast/:05r/100 sprint – :10r
5 x 100 – 1:20 – breathing 4/5/6/7/6 by 100
1 x 400 – 200 fast/:10r/200 sprint

Set 2-
10x{
2 x 50 – cumulatively on 1:30 – 1st 50 is CNF/2nd 50 is fly sprint – take your rest where you want it but start each pair of 50′s on the 1:30

Set 3-
Repeat Set 1 but with paddles

6,400 Yards

Workout for 7/9/10

coach nate — Fri, 09 Jul 2010 20:16:18 +0000

WU/Set 1-
4x{
1 x 150 fly – 3r/3l/3 reg – :05r
1 x 100 fly – :05r
1 x 50 fly kick fast – :05r
1 x 150 ba – 3r/3l/3 reg – :05r
1 x 100 ba – :05r
1 x 50 ba kick fast – :05r
1 x 150 br – 3r/3l/3 reg – :05r
1 x 100 br – :05r
1 x 50 br kick fast – :05r
1 x 150 free – 3r/3l/3 reg – :05r
1 x 100 free – :05r
1 x 50 free kick fast – :05r
1 x 400 – IMO by round – :30r

6,400 Yards

Workout for 7/8/10

coach nate — Thu, 08 Jul 2010 13:10:08 +0000

WU-
6x{
3 x 100 – :05r
#1 – snorkel with dog paddle
#2 – dog paddle – head up
#3 – perfect free

Set 1-
10 x Dirt Track (240 yds per DT)

4,200 Yards

Workout for 7/7/10

coach nate — Wed, 07 Jul 2010 13:05:37 +0000

WU-
4x{
3 x 200
odd rounds
#1 – 100 free/75 fly/25 breast -:10r
#2 – 100 free/50 fly/50 breast -:10r
#3 – 100 free/25 fly/75 breast – :10r
even rounds
#1 – 100 free/:05r/75 fly race/:05r/25 breast race – :10r
#2 – 100 free/:05r/50 fly race/:05r/50 breast race – :10r
#3 – 100 free/:05r/25 fly race/:05r/75 breast race – :10r

Set 1-
4x{
1 x 150 – snorkel – fly kick on stomach – :10r
1 x 100 – fly – 1:35
1 x 50 – breast sprint – :50

Set 2-
Video!

3,600 Yards

Workout for 6/30/10

coach nate — Wed, 30 Jun 2010 19:51:50 +0000

WU-
6x{
4×25 fly – 1 stroke RA/1 stroke LA/1 stroke full/2 strokes RA/2 strokes LA/2 strokes full – :35
1×100 free @ 12 spl – 1:20

Set 1-
1 x 1200 – descend by 400 – odd walls 4dk’s/even walls 6 dk’s

Set 2-
4x{
1×100 – 3 strokes Tarzan/1 stroke fly – 1:35
1 x 200 – uh20 turns – 6 dk’s per wall – 3:15
1 x 400 – R-IM – :30r

Set 3-
12 x 50 sprint breast from blocks – 1:00