Northern Kentucky Swordfish Masters

Two IMPORTANT UPDATES for you!

1.  Beginning August 23rd, we will begin having SATURDAY practices from 7:30am-9am.  This will REPLACE our current Sunday practice.  Please make a note of this change ongoing and we'll see you on Saturdays beginning on August 23rd!

Technique work today, using our own bodies and #FINISGlide Snorkels.

07/24/14 Levels 3 & 4 - LCM

w/u: 3 x 200 (fins opt.) as 150 swim + 50 kick (600)

PS: 8 x 50 @ 1:05/1:10/1:20 - Odds: 25R/25L - Evens: 3-6-3 Drill (400/1000)

MS1: 8 x 75 @ :10sR (25 light legs, 25 med legs, 25 FAST legs) (600/1600)

MS2: 6 x 200 equipment ladder as 2 rounds of: 1 - snorkel 2 - snorkel & fins 3 - snorkel, fins & padds @3:10/3:30/3:50

(1200/2800)

C/D: 300 Swim/Dolphin Dives (200/3100)

Pair up for some pulling fun, followed by 50s technique work...then, move on to mid-D/sprint main set......FUN to write and to do!

07/22/14 Levels 3 & 4 - LCM

w/u: 400 Kick/Swim/Drill/Swim by 25 (400)

PS: 8 x 50 Partner Pulls @ :10sR - SWITCH POSITIONS AT 25m (400/800)

MS1: Playing with hand entry/forearm 8 x 50 @ 1:00/1:05/1:10/1:15 - Evens: FISTS - Odds: WIDE ENTRY - For 1st 25m, start out 50 SUPER WIDE entry, then narrow inward until “sweet spot”; use that entry width on final 25m (400/1200)

MS2: 3 x        [300 Pull @ 5:10/5:20/5:30 - Buoy or Band ONLY              4 x 50 (Desc. 1-4) @ :55/1:00/1:05/1:10]

(1500/2700)

C/D: 200 Mix of Breast/Back/Free (200/2900) or 2200 (Level 2)

Sunday's "Pick Your Poison" Masters Workout!!  WORK HARD/PLAY HARD!  NKSMStyle

07/20/14 All Levels - Pick Your Poison + Water Polo

w/u: 2 x (200 swim + 100 kick) (600)

PS: 9 x 75 Rotating Fast 25 *start at opposite end of pull equipment* - 3 swim @ 1:10/1:20/1:30 - 3 pull @ 1:10/1:20/1:30 - 3 streamlined kick (fins opt.) @ 1:20/1:30/1:40 (675/1275)

MS: Swim/Dryland Strength - 30 x 50’s in 6 sets of 5 as:             2 x (5 swim choice/5 kick w/ fins/5 pull)             (all 50s are on either :50 or 1:00 interval)

- PICK ONE POISON (Dryland Skill) AFTER EACH SET OF 5      - Ab Wheel x 12      - Pull-ups (band assisted, if needed) x 10      - Deck Pull-outs x 10      - Push-ups x 10      - Air Squats x 15      - Plank x :30      - Crunches x 35      - Wall Sit x :30

All NKSM Masters swimmers should have had a SURVEY LINK emailed to you.  Please take the opportunity to provide feedback on the team, practices, overall program, etc. by NEXT THURSDAY, JULY 24TH.  

The Race Club has an excellent demonstration of the "High Elbow" scull drill we often incorporate into our practices (click on arrow in header).  Again, this reinforces the overall HIGH ELBOW PULL that we need to be striving for in our regular stroke (as opposed to a "propeller" deep pull).  Nathan Adrian is in the beginning of the video and shows a KILLER high elbow pull.  Keep in mind for next practice. 

GET YOUR #FINISGlide Snorkel ready for this one....working some high elbow mechanics leading into a swift IM set.  Enjoy!

07/17/14 Levels 3 & 4 - LCM

w/u: 300 swim (25 FIST + 75 FREE)         200 Gradual - Rotisserie kick (fins opt) (500)

PS1:  10 x 50 w/ FINIS GLIDE snorkel @ :15sR - 25 high elbow scull/25 smooth free (500/1000)

MS1:  5 x 100* Broken @ the 50 (PADDLES ONLY) @ 2:05/2:10/2:15/2:20  *Moderate 1st 50 w/ FAST FINISH to wall *Push off a few feet from wall and a few feet off wall and scull-in-place with knees tucked  into chest for :15 sec * Then kick like hell to get yourself going for fast 30m, then EZ last 20m (500/1500)

MS2: 4 x           [4 x 25 IMO Drill @ :40 OR :45                 100 IM @ 75% Effort                 50 EZ ] (1000/2500)

"TURNED" it up today with some Sprint work into the walls.  REMEMBER to use the walls to your advantage - BLAST off them!!

07/15/14 Levels 3 & 4

w/u: 300 swim (25 Drill/75 swim) 200 IM Kick/swim by 25 (500)

PS: 12 x 50 @ :10sR (fins opt) - 1st 25 is streamlined UNDERWATER dolphin kick on back or belly - HYPERSPEED!! - 2nd 25 is EZ freestyle to wall (600/1100)

MS: 3 ROUNDS OF THE FOLLOWING:

6 x 50 *START IN MIDDLE OF POOL; BUILD INTO WALL/TURN/SPRINT BACK TO MIDDLE OF THE POOL* L3 @ 1:20/1:30 L4 @ 1:10/1:15

200 Moderate Pull @ :15sR (1500/2600)

c/d: 300 dolphin dives/swim (300/2900)

Level 2

w/u: 300 swim (25 Drill/75 swim) 200 (25 back/25 breast/50 free) (500)

PS: 12 x 50 @ :10sR (fins opt) - 1st 25 is streamlined UNDERWATER dolphin kick on back or belly - HYPERSPEED!! - 2nd 25 is EZ freestyle to wall (600/1100)

MS: 2 ROUNDS OF THE FOLLOWING:

6 x 50 @ :15sR *START IN MIDDLE OF POOL; BUILD INTO WALL/TURN/SPRINT BACK TO MIDDLE OF THE POOL*

200 Moderate Pull @ :15sR (1000/2100)

07/13/14 Levels 3 & 4 *Modified Sara McLarty Workout*

w/u: 400 (swim/kick by 100) 2 x 200 pull (3 / 5 Breathing Pattern by 100) (800)

PS: 16 x 25 IM ORDER @ :30 OR :35 (1 Fast/1EZ) 10 x 50 Kick w/ fins @ :50 OR :55 OR 1:00 (900/1700)

MS: 8 x 125 @ 1:50 OR 1:55 OR 2:05 (25 sprint/100 smooth)

8 x 75 pull (buoy only) @ 1:10 OR 1:15 OR 1:25

c/d: 100 EZ (100/3400)

Level 2 *Modified Sara McLarty Workout*

w/u: 400 (swim kick by 100) 400 pull (3 / 5 breathing by 100) (800)

PS: 16 x 25 @ :40 OR :45 (1fast/1ez) 10 x 50 kick w/fins @ :60 OR 1:05 (900/1700)

MS: 4 x 125 w/:30 rest (25 sprint/100 smooth) 4 x 75 pull (buoy only) @ 1:30 OR 1:45 (800/2500)

Vertical Kicking with some mid-D free.....#changeup

07/10/14 Levels 3 & 4 - LCM

w/u: 600 as 4 x [50 Free + 50 Stroke + 50 Kick on back or w/snorkel](600)

PS: Vertical Kicking (*FINS Opt*)

        6 x [:40 ON/:20 OFF]

(~300/900)

MS: 2 ROUNDS OF THE FOLLOWING*:

- 300 Pull (mix up breathing throughout; 3-5-7) @ 5:15/5:25 (L3) OR 4:45/4:55 (L4)

- 2 x 150 Free (75% Effort) @ 2:50/3:00 (L3) OR 2:30/2:40 (L4)

- 3 x 100 Free (70%-80%-90% EFFORT) @ 1:50/1:55 (L43) OR 1:40/1:45 (L4)

*Optional :30sR between rounds

(1800/2700)

C/D: 200 EZ (200/2900)

Level 2 - LCM w/u: 400 Choice (400) PS: Vertical Kicking (*FINS Opt*)        6 x [:40 ON/:20 OFF]

(~300/700)

MS:

- 400 Pull (mix up breathing throughout; 3-5-7) @ :15sR

- 2 x 150 Free (75% Effort) @ :10sR

- 4 x 100 Free (70%-70%-80%-90% EFFORT) @ 10sR

(1100/1800)

Gotta love some IM work; especially LC.  But, true to our Sprinter Spirit, we kept it short at the 1IM distance.  :)

*Remember that the pool changes to SCY at 2pm every day and is SCY over all weekends.  So, if you are doing a one-off make-up workout, be sure to adjust intervals from LCM to SCY accordingly.  

07/08/14 Levels 3 & 4 - LCM

w/u: S-K-P by 200 (swim - kick - Pull) (600)

PS: 8 x 50 Build Freestyle @ 1:20** **Kick HARD on wall until every send-off (400/1000)

MS: IM Work *NOTE: if you want to increase distance, perform MS 2 times through or add reps within each stroke section of MS*

4 x 25 Fly Drill (All 4 as 2R/2L/2Both) @ :10sR 4 x 25 Fly Sprint @ :40/:45 (L3) OR :35/:40 (L4) 100 IM (80% Effort) @ 2:10/2:20 (L3) or 1:55/2:05 (L4) 50 EZ

4 x 25 Back Drill (2 as 8-3-8 + 2 as lane line pull) @ :10sR 4 x 25 Back Sprint @ :40/:45 (L3) OR :35/:40 (L4) 100 IM (80% Effort) @ 2:10/2:20 (L3) or 1:55/2:05 (L4) 50 EZ

4 x 25 Breast Drill (2 as 1up/3down + 2 as Br arms with flutter kick) @ :10sR 4 x 25 Breast Sprint @ :40/:45 (L3) OR :35/:40 (L4) 100 IM (80% Effort) @ 2:10/2:20 @ 80% (L3) or 1:55/2:05 (L4) 50 EZ

4 x 25 Free Drill (2 as fingertip drag + 2 as catch-up) @ :10sR 4 x 25 Free Sprint @ :40/:45 (L3) OR :35/:40 (L4) 100 IM (80% Effort) @ 2:10/2:20 (L3) or 1:55/2:05 (L4) 50 EZ (1400/2400)

c/d: 300 Pull (focus on DPS) (300/2700)

Level 2

w/u: S-K-P by 200 (swim - kick - Pull) (600)

PS: 10 x 50 Build Freestyle @ 1:40** **Kick HARD on wall until every send-off (500/1100)

MS: 4 x 25 Free w/ Fists @ :10sR 4 x 25 Free SPRINT @ :45 2 x 100 Free @ 2:20 OR 2:30

4 x 25 Back (lane line pull) @ :10sR 4 x 25 Back SPRINT @ :45 2 x 100 (50 Back/50 Free) @ 2:30 OR 2:40 (800/1900)

Speed work in the form of short mixed with long....challenge yourself and do at least a portion of the "swim suicides" as fly.

07/06/14 Levels 3 & 4

w/u: 300 (50 fist/100 swim)        100 (25 underwater recovery/25 swim) 200 IM Drill (600)

PS: 10 x 25 - Start at wall- swim to middle and FLIP onto fly OR flutter kick on back- return to wall - L3 - @ :35 OR 40 - L4 - @ :30 OR :35 (250/850)

MS1: 8 x 50 IM Order (25 Drill/25 Swim) - L3 @ 1:05 OR 1:10 - L4 @ :55 (400/1250)

MS2:

3 x             

(~1725/2975)

C/D: 200 scull/free mix (200/~3200)

Level 2

w/u: 300 (50 fist/100 swim)        100 (25 underwater recovery/25 swim)        100 IM Drill (500)

PS:  10 x 25 @ :40 - Start at wall- swim to middle and FLIP onto fly OR flutter kick on back- return to wall (250/750)

MS1: 8 x 50 Choice of Stroke (25 Drill/25 Swim) @ :10sR (400/1150)

MS2:

  2 x                

(~1150/2300)

07/03/14

Levels 3&4 - LCM

  w/u: 500 Choice Swim (500)

  MS#1:

3 ROUNDS OF THE FOLLOWING:

*Optional :30sR after each round*

[ 2 x 50 Choice Kick (fins opt)

    L3 - 1:15 OR 1:30

    L4 - @ 1:10 OR 1:15 OR 1:25

   2 x 150 Freestyle Pull (padds opt), Breath 3-5-7 by 50

    L3 - @3:30 OR 3:45 OR 3:50

    L4 - @3:10 OR 3:20   ]

(1200/1700)

  MS#2:

2 ROUNDS OF THE FOLLOWING:

*Optional :30sR after round 1*

[ 5 x 50 Free, Odds FASTER than Evens

    L3 - @1:00 OR 1:10

    L4 - @:50 OR :55

    5 x 50 CHOICE, Odds FASTER than Evens

    L3 - @1:05 OR 1:15

    L4 - @55 OR 1:00 ]

(1000/2700)

  C/D: 200 EZ Free/Stroke mix

(200/2900)

07/03/14

Level 2  - LCM

  w/u: 400 Choice Swim (400)

  MS#1:

2 ROUNDS OF THE FOLLOWING:

*Optional :30sR after each round*

[ 2 x 50 Choice Kick (fins opt) @ 1:15 OR 1:25

    2 x 150 Freestyle Pull (padds opt), Breath 3-5-7 by 50 @ 3:00 OR 3:15 ]

(800/1200)

  MS#2:

2 ROUNDS OF THE FOLLOWING:

*Optional :30sR after round 1*

[ 5 x 50 Free, Odds FASTER than Evens - All @ 1:20 OR 1:30

   5 x 50 CHOICE, Odds FASTER than Evens - All @ 1:25 OR 1:35 ]

(1000/2200)

  C/D: 200 EZ Free/Stroke mix

Happy July!!  We played around with "gear-shifting" today with some short sprints mixed in with aerobic EZ 100s.  Goal was to beat your 1st FAST 100 time and Lane 6 NAILED IT!

07/01/14 Levels 3 & 4

w/u: 300 free; every 4th 25 FISTS        200 (alt. 50 ba/50br)       100 breaststroke kick WITH BUOY!  (600)

PS:  12 x 50 Pull (desc by groups of 4); Padd opt - 4 @ 1:00 OR 1:05 OR 1:10 - 4 @ :55 OR 1:00 OR 1:05 - 4 @ :50 OR :55 OR 1:00 (600/1200)

MS: 2 Rounds of the Following: (modified WKU set)

- 4 x 12.5 FAST @ :35 OR :40 - 1 x 100 EZ Free @ 1:50 OR 2:00 OR 2:10 - 2 x 50 as 12.5 FAST - 25 DRILL - 12.5 FAST @ 1:00 OR 1:05 - 1 x 100 EZ Free @ 1:50 OR 2:00 OR 2:10 - 1 x 100 FAST!!!!!  @ 2:00 OR 2:10 OR 2:20 - 1 x 100 EZ @ 1:50 OR 2:00 OR 2:10 (1100/2300)

**PRACTICE STARTS OFF OF THE BLOCKS*

c/d: 200 (200/2500 + Starts w/Sprints)

Level 2

w/u: 200 free; every 4th 25 FISTS        200 (alt. 50 ba/50br)        100 breaststroke kick WITH BUOY!  (500)

PS:  12 x 50 Pull (desc by groups of 4); Padd opt - 4 @ 1:20 OR 1:30 - 4 @ 1:15 OR 1:25 - 4 @ 1:10 OR 1:20 (600/1200)

MS: - 4 x 12.5 FAST @ :40 - 1 x 100 EZ Free @ :10sR - 2 x 50 as 12.5 FAST - 25 DRILL - 12.5 FAST @ 1:15 OR 1:25 - 1 x 100 EZ Free @ :10sR - 1 x 100 FAST!!!!!  @ 2:30 OR 2:45 - 1 x 100 EZ @ :10sR (550/1750)

**PRACTICE STARTS OFF OF THE BLOCKS*

#remix

06/29/14 SUNDAY FUNDAY WORKOUT - 7 minutes at each station after 10 minute warm-up; at conclusion of all stations, perform 200 cool down

STATION #1: DIVE-DOWN BRICK THROWS - DIVE DOWN AND RETRIEVE BRICK - BURST OFF OF BOTTOM WITH BRICK ABOVE HEAD - PERFORM 2 OVERHEAD BRICK RAISES, THEN THROW BRICK BACK DOWN - TAKE 15-20 SEC REST IN BETWEEN EACH DIVE

STATION #2: VERTICAL KICKING (FINS OPT) - HANDS ABOVE SURFACE/ON TOP OF HEAD AND KICK FLUTTER OR DOLPHIN - :40 ON……:20 FLOAT

STATION #3: PARACHUTE SWIMMING (PADDLES OPT.) - BUCKLE PARACHUTE AROUND WAIST, TRYING TO KEEP CHUTE OFF TO ONE SIDE. - REPEAT 50s @ :15sR

STATION #4: MONOFIN/FIN KICKING - CONTINUOUS KICKING - EVERY 3rd 25 IS HYPERSPEED!!!!!

STATION #5: ANKLE BAND PULLING - PLACE BAND AROUND ANKLES (MAY NEED TO TWIST 1 OR 2 TIMES TO TIGHTEN) - SWIM 75s WITH BAND, FOCUSING ON HIGH HIPS/BODY POSITION - :15sR AFTER EACH 75

STATION #6: DRYLANDS - REPEAT AS MANY ROUNDS OF THE FOLLOWING CYCLE - :30sR IN BETWEEN EACH ROUND EXERCISES:

- 30 CRUNCHES

- 10 PUSH-UPS

- :30 PLANK

DRAGSTER racing today.  :)  Generally, the feedback was that this workout was harder than it looked - "deceptively hard" was the term I heard!  :)  See you SUNDAY for a SUNDAY FUNDAY Workout!!

06/26/14 Levels 2 - LCM

w/u: 300 swim as 3 x [25 3-6-3 Drill + 75 Free]       200 as 25 Tarzan Drill/25 Swim       100 25 High Elbow Scull/25 Breast (600)

PS: 12 x 50 (fins opt) @ :10sR - Odds: FAST Kick - Evens: Build (600/1200)

MS:  2 ROUNDS OF (5 X 100) + 200

[ 5 x BROKEN 100* - L3 - @1:55 OR 2:00 OR 2:10 - L4 - @1:40 OR 1:45 OR 1:50 *Each 100 is 75 moderate freestyle or stroke - PAUSE & TREAD for :10sR - then        “DRAGSTER START” AND LIGHTS OUT FOR LAST 25 TO WALL

200 Kick @ :10sR (Odds FAST, Evens MODERATE) ] (1400/2600)

c/d: 200 EZ Pull (Paddles Opt) (200/2800)

Level 2 - LCM

w/u: 300 swim as 3 x [25 3-6-3 Drill + 75 Free]       100 as 25 Tarzan Drill/25 Swim       100 25 High Elbow Scull/25 Breast (500)

PS: 12 x 50 (fins opt) @ :10sR - Odds: FAST Kick - Evens: Build (600/1100)

MS:  5 x BROKEN 100* @ 2:20 OR 2:30 OR 2:45 *Each 100 is 75 moderate freestyle or stroke - PAUSE & TREAD for :10sR - then        “DRAGSTER START” AND LIGHTS OUT FOR LAST 25 TO WALL

200 Kick @ :10sR (Odds FAST, Evens MODERATE) ] (700/1800)

NKSM got it done this morning with broke 200s!  Again, the idea is to be able to push yourselves a little harder on the overall 200 by giving your body a few seconds rest after each 50.

Levels 3 & 4 - LCM

w/u: 300 swim - BILATERALLY BREATHE 3 x 100 IM - Turn in middle of pool - #1 & #2 are Drill         - #3 is Swim, focusing on TECHNIQUE (600)

PS1:10 x 25 TURNS!!!!! @ :35 OR :40  - Start at 12.5m out….accelerate into wall/turn/fast 2-3 strokes, then EZ back to start - Free turns or STROKE or IM Transitions (250/850)

PS2: 12 x 50 @ :10sR (fins opt) - 1st 25 is streamlined UNDERWATER dolphin kick on back or belly - HYPERSPEED!! - 2nd 25 is EZ freestyle to wall (600/1450)

MS: Speed via 6 Broken 200s  *Can either do these as FREE, IM, or STROKE MIX by 200 - time listed below is your TOTAL Interval; including :05 - :08sR after EACH 50.

- L3: Each 200 should be on 3:55 OR 4:05 TOTAL - L4: Each 200 should be on 3:20 OR 3:30 TOTAL (1200/2650)

C/D: 200 (25 Kick on back/25 swim choice) (200/2850)

Level 2 - LCM

w/u: 200 swim - BILATERALLY BREATHE 3 x 100 - Mix of Stroke/Free (500)

PS1: 10 x 25 TURNS!!!!! @ :45 OR :50 - Start at 12.5m out….accelerate into wall/turn/fast 2-3 strokes, then EZ back to start - Free turns or STROKE or IM Transitions (250/750)

PS2: 10 x 50 @ :10sR (fins opt) - 1st 25 is streamlined UNDERWATER dolphin kick on back or belly - HYPERSPEED!! - 2nd 25 is EZ freestyle to wall (500/1250)

MS: Speed via 4 Broken 200s @ 4:20 OR 4:30 OR 4:45 *time listed is your TOTAL Interval; including :05 - :08sR after EACH 50.(800/2250)