Workout from Tuesday, September 23, 2008 - 3,000yds -- Water Polo Wednesday!

Warm Up:
400 swim
300 drill
200 kick
100IM

Set One:
10x100 (1:45)
#1-3 choice stroke NOT FREE
#4-6 diff choice stroke NOT FREE
#6-9 IM
#10 free

Set Two:
10 x 50kk 1:00
5 x 50 sprint down ez back

Warm Down:
250 easy

Lauren Locke

First Swim Club Social of Fall 08'

I feel like there alot of new people and since we are in the water all the time it is really hard to talk. Since theres no practice this friday I thought it would be fun to have dinner and a movie! Also, I heard that some of the freshman haven't been to Flaming Amy's, which boggles my mind because it is fantastic. You guys are in for a true experience. Just in case you haven't heard me talk about it already its a burrito barn with a salsa bar..etc.. basically its like chipotle or moes but light years ahead of its time.  Click on the link above to see their site!  So here's the plan... meet in the wag parking lot (across from cornerstone) at 5:30 or meet at Flaming Amy's at 5:45 then we can carpool over. If you could go ahead and let me know if you are planning on driving/need a ride that would be awesome. Just so I can make sure nobody gets left behind. Then at 7:00pm in Lumina they are showing Wall-E, which I have only heard good things about..so we can all head over there if we want. This also shouldn't cost anything.  Itmight be $2 or something minimal. If you can't make it to both, don't worry just come to one or the other.  Also... if anyone has the desire to open up their apartment for a get-together afterwards, that would also be great.  As of now, we do not have any plan for after the movie!

I also know that some people were talking about going to the beach before dinner. If you are interested in that option just shoot me an email and let me know. I just didn't want everyone to feel like they had to spend their entire day doing swim club stuff. But this should be lots of fun! I can't wait to meet everyone!!

Please contact myself, Lauren, for any arrangements.  Sorry for all of you that have other plans such as Fall Rush, you will be missed!

Lauren Locke

P.S. props to danny and jennifer for coming to the monday night meeting!!

Workout from Wednesday, September 17, 2008 - 3,900yds

Warm up:
300 swim

300 kk,

300 pull

Set One:

10 x 50 free drill (:50)
10 x 50 choice kick (1:00)
200 (best stroke other than free)
8 x 50 drill (best stroke other than free)
200 pull (best stroke other than free)
12 x 25 sprint down/ easy back (best stroke other than free) :35
100 backstroke recovery
6 x 100 free 1:30

Cool Down:

200 Easy

by Lauren Locke

Workout from Wednesday, September 10, 2008 - 3,200yds

Warm Up:
300swim
200 choice drill
200 choice kick
100 IM swim

Main Set:
5 x 100 IM 1:45 (descend 1-5 the last one is FAST)
12 x 25 IM :35 (4 fly, 4 back, 4 breast, 4 free)
8 x 50 Kick of your best stroke 1:00
12 x 50 (2 turn 50’s) start in the middle of the pool 1:00
4 x 100 1:30 alt. evens swim, odds pull

Warm Down

200 choice

Workout From Monday, September 8, 2008 - 2500yds

Warm up:
300 free
300 choice 600
200 SKIPS (swim, kick, IM, pull, swim) 1600

Set 2:  Super 500
25, 50, 25
50, 50 25 @ :30
75, 25 50 @ :45
50, 50 75 @ 1:10
25, 50, 25 2100
6 x 50 kick
Odds: free
Evens: choice 

100 warm down

Workout from Wednesday, September 3, 2008 - 2200yds

Warm-up:

• 200 free
  
• 200 choice
  
• 100 IM 500 
  

Set One:

• 8 X 75
  
• Odds: fly-bk-br @1:30
  
• Evens: free @1:15 1100 
  

Set Two:

• 3 X 150 @2:20
  
• 3 X 100 @1:40
  
• 3 X 50 @:50 2000 
  
• 4 X 25 sprints @:30 2100 
  

100 cool down

Workout From Tuesday, September 2, 2008 - 1800yds

Warm-up:

• 200 swim
  
• 200 choice 400 
  

Set One:

• 8 X 50 @1:00
  

Set Two:

• IM order 800 
  

Set Three:

• 50 @:50
  
• 100 @1:40
  
• 150 @2:30
  
• 200 @3:20
  
• 150 @2:30
  
• 100 @1:40
  
• 50 @:50 1600 
  

200 warm down