Posts

Tryout Training: Day 7 and Day 8

/in /by

We’re posting 2 workouts today because we missed Wednesday. Knock one out today and another tomorrow or Sunday. 8 days away from our 2nd tryout! 4/19 at the UTMB Field House at 7am. 500m under 9 minutes!

Day 7

Warm Up
300 swim choice
300 Drill/swim IM order
Main Set
400 swim on 7:40
200 pull 3:20
2 x 100 swim with fins on 1:40
4 x 50 swim 0n 0:50
300 swim pace
Warm Down
6 x 50 choice kick
100 easy

Day 8

Warm Up
300 swim choice
300 drill swim IM order
Main Set
3 x 50 sprint on 1:00
150 recovery swim on3:20
3 x 100 sprint on 2:00
150 recovery swim on 3:20
3 x 150 sprint on 3:00
150 recovery swim on 3:20
3 x 25 sprint on 0:40
150 recovery swim on 3:20
Warm Down
200 easy

Tryout Training: Day 6

/in /by

Day 6’s pool workout. Keep training! April 19th’s tryout is only 18 days away. Check back every Monday, Tuesday and Wednesday for more suggested pool workouts to prepare you for our 500m qualifying swim in under 9 minutes.

Warm Up
300 swim choice
300 kick IM order
Main Set
3 x 200 swim on 3:50
2 x 150 pull on 2:50
2 x 100 kick on 2:00
2 x 50 0n 0:50
4 x 25 sprint
Warm Down
4 x 50 choice kick
100 easy

Tryout Training: Day 5

/in /by

We missed the update Wednesday! But Day 5 is the day to test your progress! Keep checking for more suggested pool workouts in preparation for our 500m Tryouts, April 19th, 7am at UTMB Field House.

Warm Up
300 swim choice
300 kick IM order
Main Set
1000 timed swim
Warm Down
6 x 50 alternating choice kick and pull
100 easy

Tryout Training: Day 4

/in /by

Day 4’s pool workout for those preparing for our upcoming tryout, April 19th at the UTMB Field house. Be there at 7am!

Warm up
300 swim choice stroke
300 kick (75 of each, IM order)
Main Set
3 x 100 swim IM on 1:15
1 minute rest
3 x 150 swim on 2:50
1 minute rest
3 x 50 swim on 1:10
300 pull on 6:00 breathing every 3rd stroke
250 swim on 5:00 breathing every 5th stroke
Warm Down
100 swim recovery breathing every 7th stroke
100 easy

Tryout Training: Day 3

/in /by

Day 3 of our suggested workouts in preparation for the 500m swim under 9 minutes tryout for our Rookie School! Keep training! And give us a call for with any questions!

Warm Up
300 swim choice stroke
300 kick IM order (75 each)
Main Set
3x 200 swim on 3:55 (1 pull, 2 swim)
150 swim on 3:00
2 x 50 fly on 1:15
150 swim on 3:00
50 fly on 1:15
150 swim on 3:00
50 fly on 1:15
repeat above with breast instead of fly
6 x 50 kick on 50 choice
Warm Down
100 easy

Tryout Training: Day 2

/in /by

Day 2 of workout suggestions in preparation for our second Rookie School tryout on April 19.

Warm Up
300 swim choice
300 Kick with fins choice
Main Set
3 x 100 swim pace on 2:15
50 easy
3 x 100 swim pace (faster times than first) on 2:15
50 easy
3 x 100 swim pace (faster than second) on 2:15
300 pull
2 x 150 swim pace on 3:00
2 x 75 swim pace on 1:30
2 x 50 swim pace on 1:00
4 x 25 sprint IM order on 0:50
3 x 50 kick choice on 1:10
Warm Down
100 easy

Tryout Training: Day 1

/in /by

Our second tryout for the 2014 season is just under a month away! To help those of you who are preparing for our 500m swim in under 9 minutes, we will be posting pool workout ideas each Monday, Wednesday and Friday in the coming weeks to help get you ready for the tryout swim and our Rookie School.

Day 1

Warm up
300m swim (choice of stroke)
300m Drill Swim IM order (Butterfly, Back, Brest, Free)
Main Set
3 x 200m swim pace on 3:45
3 x 50m swim with fins on 0:50
3 x 50m sprint on 1:10
2 x 200m pull on 3:45
3 x 50m swim with fins on 0:50
3x 50m sprint on 1:10
200m sprint
100m easy
200m kick with fins
4 x 50m kick choice
Warm down
200m easy

 

Check out a full list of pool workouts in our Training section. Or if you’re looking for other workout ideas, give us a call at 409-763-4769 and we’ll help get you ready for Rookie School.