9th Jan 2011 - RMSC Set

Warm Up

6x200

1. F/c
2. f/c/kick x50
3. f/c
4. f/c/chx50
5. f/c
6. f/c/Im x50

16x50 odd choice ez/fast x25  even F/c  easy/fast x25

Main set

3 sets
1x500 Pulling breathing every 5th stroke
4x25 sprint
4x50 kick

Enjoy!

Friday 7th Jan 2010 - RMSC Set

Nice little set, to add to weeks repertoire

Warm Up
6x150 odd F/c descend 50's 1-3
even IM/F/c
4x50 Kick

Main Set
4 sets
4x25 Sprint
1x 100 Easy
4x50 Max at faster than 200m Pace

Side target - using a score from a pervious "Golf Game" can add an extra dimention (and difficulty to the set.)

Jan 6th 2010 - RMSC Set

Warm Up
3x200 1- F/c 2- F/c/Choicex50 3- Choice
8x50 odd - Kick/swim x25 even swim/kickx25

Main set

7x200 Step test or Descend 200's 1-7 (although most folk just swim a descending set)

#1-5 Dec 200's 1-5 (on 5 mins)
#6 - 2x100 Add up faster than #5 (15 sec rest only)
#7 - 4x50 add Up faster than #6 (10 sec rest only)

Goal

• descend about 5-7 sec each 200m swim
• Check HR after each 200m block
• Check Stroke count on 3rd 50m
• Rate of Perceived effort

Swim down rest of practice to finish.

Tuesday 4th Jan 2011 - RMSC Set

This is the "pure work out" that is as it was planned. Things changed in the running of this session due to the cold nature of the water. most only lasted 35mins of the hour, only had 3 in at the end (out of 22 swimmers).

Warm Up
5x200

1. F/c as drill/swim/kick/swim x25
2. F/c/Choice x 50
3. Swim/Kick x50
4. Pull Breath 5
5. F/c dec 50's 1-4

4x50 Fast (at 200 Pace or faster)

Main set

15x100 Dec 100's 1-3 off short Rest intervals (10-15 rest only)

Swim down
1x300 Easy choice

Total 3000

New Year, New Posts!

Its been a while since I last posted. New years resolutions and all that, I am going to try to put up at least the work outs and training sets that Regina Masters Swimming Club are doing. I will still be putting up articles and random musings about swimming and swimming related subjects (I'll try and stick to topic.)

Try a new "Multi Tool" swimming Drill

Regina Masters Swim Practice Thursday 3rd Dec

Its been about a week, so i'm putting a couple of practices up for you to peruse.

90min practice
Warm Up
4x200 as odd - 50 fc/100IM/50Fc even- 50IM/100Fc/50IM
8x50 Kick (no board)

Main Set
2 sets
1x400 Easy F/c (work on tech and early catch position)
4x25 Sprint
4x50 @ 200m pace or faster
1x400 Easy choice

Total 3300 90mins