We think if we "borrow" from ourselves it may not actually be plagiarizing at all! At any rate we are getting our team - see us at www.northbayaquatics.org - ready for fast swimming later this month and early in August. We thought we'd share with you our workout from this Saturday in hopes that it would help you and at the same time encourage you to share back with us some of your ideas/special sets. We believe that sharing ideas is one of the best ways to generate discussion and find solutions. Our way isn't the best way; it is merely the way we go about getting fast swims - and we are always fine tuning the process.
Each swimmer got a copy of the Menu when they got to practice. They chose Plan A or B in the appropriate group. We began this workout with an hour of warm up activity that included a lot of drill work and some relatively benign breath holding swimming. We hold our breath often in warm ups since it pushes the pulse rate up. The Junior Olympic group races in 2 weeks, Sectionals are in 3 weeks and the US Open is in 5 weeks followed by the Junior Nationals. There were no intervals on these swims. It took us about 45 minutes to get everyone "fed". We then loosened up with a "50 Fly on the 4th of July" having each swimmer predict to the hundredth what their time would be. The winning men's time was .10 and the women's .03 from predicted. Fun stuff! Let us know what you think.
4th of July Menu Today's Specials
Healthy Appetites - National Qualifiers
Plan A: 500 carbs
1x200 broken .10 at 25, 75, 125, 175
2x100 - #1 broken .10 at 50 #2 broken .10 at 25, 75
2x50 - blocks or running dive OR 4x25 blocks or running dive
Plan B: 500 carbs
2x100 broken - #1 .10 at the 50 #2 .10 at 25, 75
2x75 broken - #1 .10 at 50 #2 .10 25, 50
3x50 blocks or running dive OR 6x25 blocks or running dive
Moderate Eaters - Sectional Qualifiers
Plan A: 400 carbs
1x200 broken .10 at 25, 75, 125, 175
1x100 broken .10 at 25, 75
2x50 blocks or running dive OR 4x25 blocks or running dive
Plan B: 400 Carbs
2x100 broken - #1 .10 at 50 #2 .10 at 25, 75
1x 75 broken .10 at 25
1x50 blocks or running dive
3x25 blocks or running dive
Heart Healthy Light Fare - JO Qualifiers
Plan A: 300 Carbs
1x200 broken .10 at 25, 75, 125, 175
1x100 broken .10 at 25, 75
Plan B: 300 Carbs
1x100 broken .10 at 25, 75
3x50 blocks or running dive
2x25 blocks or running dive
No comments:
Post a Comment