West Side Swim Club » WSSC Information

Workout for 6/17/10

coach nate — Thu, 17 Jun 2010 13:56:41 +0000

WU-
1 x 800 – BP of 1/1/3/1/1/4

Set 1- (Distance)
2x{
5 x 500 – :15r
#1 – 200 w/paddles perfect/100 build/200 IM
#2 – 10 x 50 – :05r – desc 1-3, 4-6, 7-10
#3 – 5 x 100 – :05r – desc 1-3, 4-5
#4 – 200 w/buoy perfect/100 build/200 IM
#5 – 300 build/200 build

5,800 Yards

Set 1- (Stroke)
4x{
1 x 100 – stroke – paddles – no legs/hips – fast – :10r
1 x 50 – stroke – race – :10r
1 x 100 – free – paddles – no legs/hips – fast – :10r
1 x 50 – free – race – :10r
1 x 100 – stroke – paddles – no legs/hips – fast – :10r
1 x 50 – stroke – race – :10r
1 x 100 – free – paddles – no legs/hips – fast – :10r
1 x 50 – free – race – :10r
1 x 100 – stroke – paddles – no legs/hips – fast – :10r
1 x 50 – stroke – race – :10r
1 x 100 – free – paddles – no legs/hips – fast – :10r
1 x 50 – free – race – :10r
1 x 400 – paddles – stroke – 50 no legs/50 power legs

6,000 Yards

Workout for 6/16/10

coach ellen — Wed, 16 Jun 2010 13:34:40 +0000

WU:
6 x 200 with sleeves on :10 rest
50 FT/50 Fist/100 perfect
Sleeves off
10 x 50 on :50
35 sprint/15 DPS
1 x 25 ez

Set 1:
6 x
1 x 125 build 1:50/1:45
3 x 25 2 BPL :30
1 x 75 sprint 1:05/1:00
3 x 25 3/2/1 BPL by 25 :30
Rounds 1-3 w/ paddles
Rounds 4-6 w/ fins

Set 2:
10 x 50 on 1:00
25 sprint/25 back kick
1 x 125 ez
12 x 100 sprint
1-2 on 1:30, 3 on 1:25, 4 on 1:20

5,650 yards

Workout for 6/15/10

coach nate — Tue, 15 Jun 2010 16:59:19 +0000

WU/Set 1-
12 x 75 – :10r – 40 swim/10 yd no breathing into flip/15 swim/10 yard no breathing
6 x 150 – :10r – 40 swim/10 yd no breathing into flip for each 50
3 x 300 – :10r – 40 swim/10 yd no breathing into flip for each 50
1 x 900 – :10r – 40 swim/10 yd no breathing into flip for each 50

Set 2-
4 x 205 – 2:55 – 100 build to max/50 ez/50 max – last 5 yards are no breathing with a flip and 5 more yards no breathing off the wall
1 x 100 – ez
4 x 205 – 2:55 – 100 build to max/50 ez/50 max – last 5 yards are no breathing with a flip and 5 more yards no breathing off the wall
1 x 100 – ez

5,440 Yards

Workout for 6/14/10

coach nate — Mon, 14 Jun 2010 13:52:36 +0000

WU-
1200 PS –
50 stroke drill (no free)/25 free breathing every 3/50 free drill/75 free build

Set 1-
4x{
8 x 50 free – :10r – 12.5 uh20 fly kick to midpool fast – 10 sec. scull in place on stomach – 5 yard ez swim – 7.5 yard burst
4 x 25 – :35 – alt. 5 yards fly kick on stomach on surface (low amplitude) / 5 yards fly kick on stomach below water (high amplitude)

Set 2- (Group 1)
3 x 150 fly – 2:30 – 75 perfect/75 max
1 x 300 IM – 5:00 – fast
3 x 150 ba – 2:30 – 75 perfect/75 max
1 x 300 IM – 5:00 – fast
3 x 150 br – 2:30 – 75 perfect/75 max
1 x 300 IM – 5:00 – fast

5,450 Yards

Workout for 6/11/10

coach nate — Fri, 11 Jun 2010 12:59:21 +0000

WU-
3 x 500
#1 – snorkel on – 50 fly kick on stomach arms at side/50 alternating 4 fly kicks/6 free kicks on stomach both with arms out front
#2 – no snorkel – 50 cross legged pull/50 tarzan
#3 – snorkel on – 50 fly kick on stomach arms at side high amplitude/50 alternating 4 fly kicks/6 free kicks on stomach both with arms out front

Set 1-
fins on
3x{
3 x 50 – 25 uh20 streamline on stomach with high amplitude fly kick – uh20 flip to as many dk’s as possible – 25 ez backstroke back to wall – 1:05
1 x 150 fly – 25 2 strokes right no breathing/1 stroke regular/2 strokes left no breathing/1 stroke regular/25 fly 1 stroke up/4 kicks uh20/25 ez free – :15r
4 x 100 fly kick – 1:25
1 x 200 free- 75 ez/50 sprint/75 ez – 3:10

Set 2-
12 x 25 – sprint free with flip at the end – 2 breaths per 25 – :35
12 x 25 – sprint choice – proper turn to finish – 2 breaths per 25 – :35

4,800 Yards

Workout for 6/10/10

coach nate — Thu, 10 Jun 2010 12:56:41 +0000

Burden Bags on for whole workout
WU-
3x{
1 x 100 on 1:25
50 sprint on :45
1 x 100 on 1:25
50 sprint on :45

Set 1-
4x{
3 x 100 with paddles – :10r – descend
1 x 600 – NS – :10r
2 x 50 max – 1:00

Set 2-
12 x 25 – sprint on :35 – end with a flip

5,200 Yards

Workout for 6/9/10

coach ellen — Wed, 09 Jun 2010 13:11:42 +0000

WU:
12 x 100 on :10 rest
1-4 Sub drill
5-8 10 dk off 1st wall/8 dks off 2nd wall/6 dks off 3rd wall/4 dks off 4th wall
9-12 depth start drill w/ uh20 turns at deep end

Set 1:
3 x 600 on :15 rest
#1 – 400 build free/200 FKOB
#2 – 300 alt 50 ez/50 sprint/300 kick w/ board fast
#3 – 12 x 50 kick fast alt 1:05/:55

Set 2:
12 x 100 1:20
1-4 kick fast w/ fins
5-8 75 kick fast/25 sprint free w/ fins
9-12 50 kick fast/50 sprint free w/ fins
12 x 50
# 1 – 10 yard drill :10 rest
2-4 – desc to max :55

4,800 yards

Dean’s Blue Hole Freedive…ridiculously amazing

coach nate — Tue, 08 Jun 2010 16:51:28 +0000

shot entirely in one breath…

Workout for 6/8/10

coach nate — Tue, 08 Jun 2010 15:04:43 +0000

WU-
3x{
1 x 200 fly kick with fins
8 x 25 fly kick sprint with fins – :25
Round 1 – on back
Round 2 – on right side
Round 3 – on left side

Set 1-
2 x 600 fly kick on stomach with snorkel and fins – arms at side – :10r
1 x 3000 fly kick – choice of stomach or back – if fins used all walls must be 10yd walls – if no fins all walls must be 5yd walls

5,400 Yards

Workout for 6/7/10

coach nate — Mon, 07 Jun 2010 13:13:01 +0000

Distance
WU-
1 x 750 – 50 drill/25 swim
3 x 250 – descend – 3:30

Set 1-
9 x 500
“/” = :10r
#1 – 7:20 – 100/25/100/25/100/25/100/25 – 100’s @ 90%/25’s are max
#2 – 7:20 – 125/125/125/125 – all max
#3 – 7:40 – 50/100/50/100/50/100/50 – 100’s @ 90%/50’s are max
#4 – 7:10 – 100/100/100/100/100 – all max
#5 – 7:20 – 50/75/50/75/50/75/50/75 – 75’s @ 90%/50’s are max
#6 – 7:40 – 50/50/50/50/50/50/50/50/50/50 – all max
#7 – 7:40 – 75/25/75/25/75/25/75/25/75/25 – 75’s @ 90%/25’s are max
#8 – 9:10 – 20 x 25 on :10r – all max
#9 – 8:10 – 50/25/50/25/50/25/50/25/50/25/50/25/50 – 50’s @ 90%/25’s are max
must beat times from 5/20/10 workout

6,000 Yards

Stroke Group
WU-
1 x 750 – 50 drill/25 swim
3 x 250 – descend – 3:30

Set 1-
4 x 350 PS – :15r
25 free strong/50 stroke sprint/50 free sprint/50 stroke sprint/75 free strong/25 stroke sprint/75 ez

Set 2-
12x{
4 x 25 from midpool – stroke sprint – :35
1 x 75 ez – :15r

5,000 Yards