HALLOWEEN WORKOUT 2009

This is for Friday's workout in Carpinteria, and Saturday morning workout at the YMCA. Do as much of the workout as time allows. Have a fun and safe Halloween =)

-300 warm-up/Choice

-Ladder: 25/50/75/100 x 4 CHOICE SWIM/FAST (10 sec rest between swim & 1 min rest between sets)
-4x150 choice/(50swim/50 kick/50 swim) 15 sec rest between
-6x100 swim/free (set a difficult interval)
-7x50 choice (set a difficult interval)
-7x50 free (set a difficult interval)

-200-300 Cooldown

Workout for June 17, 2009

It's that time of the year again when I have to renew my lifeguarding certifications, so I will not be able to make the Wednesday Carpinteria and YMCA workouts.

Here's the workout in my absence, do as much as time (and interest) allows. C'yall on Friday or Saturday =)

-300 Warm-up / swim-choice-EASY
-3x300 swim or pull / free / build-up each 300 / 30 sec rest
-4x200 swim / choice / set moderate interval
-7x100 choice (50 swim / 50 kick) / 10-20 sec rest
-8 or 12 50's / choice swim / set difficult interval
-100-200 cool down

Progressive Challenge Set

Great Job Everyone! The sets are definitely getting harder, but you've all been working hard to get this far. Stay focused and take it one step at a time =)
========================================
The Progressive Challenge Set consists of 5x100's freestyle. Basically we'll start at a time standard you are currently able to complete, and then work our way down to an interval you WILL be able to complete at a later date...with a little hard work of course.

To start your Progresseive Challenge Set, select a bracket set with a starting interval you are currently able to complete. The sets include precise intervals that we will test during workouts in teams of 2 or 3, with 1 person acting as offical timer. When selecting a bracket, be sure to pick a set with a final goal interval that you would like to achieve. You must also be able to swim at least 1 of your goal time 100's. Each bracket consists of 20 x 100's total. When you complete a set, let me know and I will track your progress (by number# of completed portion in parenthesis).

THE CHALLENGE HAS BEGUN!

You can still join in by contacting me by E-mail or at workout. Just let me know what bracket you would like to try and we'll start during the next workout's progressive set. My E-mail is delphis13@msn.com

(LAST UPDATE: 5-13-09)

BRACKET 1 (1.15 to 1.00): Alex (#10)
[#1)5x100@1.15][#2)5x100@1.15/1.10][#3)5x100@1.13]
[#4)5x100@1.15/1.07][#5)5x100@1.10][#6)5x100@1.12/1.07]
[#7)5x100@1.08][#8)5x100@1.15/1.05][#9)5x100@1.10/1.05]
[#10)5x100@1.07][#11)5x100@1.15/1.02][#12)5x100@1.05]
[#13)5x100@1.15/1.00][#14)5x100@1.10/1.02][#15)5x100@1.03]
[#16)5x100@1.10/1.00][#17)5x100@1.07/1.02][#18)5x100@1.07/1.00]
[#19)5x100@1.05/1.00][#20)5x100@1.00]
=================================================
BRACKET 2 (1.25 to 1.10): Anna (#5), Alethea (#4), Todd (#4), Eric (#3), Matt O. (#4), Craig (#4), Alan (#4), Mark (#3)
[#1)5x100@1.25][#2)5x100@1.25/1.15][#3)5x100@1.25/1.10]
[#4)5x100@1.22][#5)5x100@1.22/1.15][#6)5x100@1.22/1.10]
[#7)5x100@1.20][#8)5x100@1.20/1.15][#9)5x100@1.20/1.10]
[#10)5x100@1.17][#11)5x100@1.17/1.10][#12)5x100@1.15]
[#13)5x100@1.15/1.10][#14)5x100@1.14][#15)5x100@1.14/1.10]
[#16)5x100@1.13][#17)5x100@1.13/1.10][#18)5x100@1.12]
[#19)5x100@1.12/1.10][#20)5x100@1.10]
=================================================
BRACKET 3 (1.30 to 1.15): Christen (#2), Brian M (#2)
[#1)5x100@1.30][#2)5x100@1.30/1.20][#3)5x100@1.30/1.15]
[#4)5x100@1.27][#5)5x100@1.27/1.20][#6)5x100@1.27/1.15]
[#7)5x100@1.25][#8)5x100@1.25/1.20][#9)5x100@1.25/1.15]
[#10)5x100@1.23][#11)5x100@1.23/1.20][#12)5x100@1.23/1.15]
[#13)5x100@1.20][#14)5x100@1.20/1.15][#15)5x100@1.19]
[#16)5x100@1.19/1.15][#17)5x100@1.18][#18)5x100@1.17]
[#19)5x100@1.17/1.15][#20)5x100@1.15]
=================================================
BRACKET 4 (1.40 to 1.20): Kelly (#3), Robin (#2), Pat (#4), Bruce (#3), Zak (#3), John A. (#6), Matt T. (#4), Kim (#1), Ron (#4), Mike B. (#3)
[#1)5x100@1.40][#2)5x100@1.37][#3)5x100@1.40/1.35]
[#4)5x100@1.40/1.30][#5)5x100@1.40/1.25][#6)5x100@1.35]
[#7)5x100@1.35/1.30][#8)5x100@1.35/1.25][#9)5x100@1.40/1.20]
[#10)5x100@1.33][#11)5x100@1.35/1.20][#12)5x100@1.30]
[#13)5x100@1.30/1.25][#14)5x100@1.27][#15)5x100@1.27/1.20]
[#16)5x100@1.25][#17)5x100@1.25/1.20][#18)5x100@1.23]
[#19)5x100@1.23/1.20][#20)5x100@1.20]
=================================================
BRACKET 5 (1.50 to 1.30): Mike K (#1), Scott (#3), Sue (#3), Sasha (#3), Lisa (#2), Jules (#3), Carrie (#3)
[#1)5x100@1.50][#2)5x100@1.50/1.45][#3)5x100@1.47]
[#4)5x100@1.50/1.40][#5)5x100@1.45][#6)5x100@1.45/1.40]
[#7)5x100@1.50/1.35][#8)5x100@1.43][#9)5x100@1.50/1.30]
[#10)5x100@1.45/1.35][#11)5x100@1.40][#12)5x100@1.40/1.35]
[#13)5x100@1.45/1.30][#14)5x100@1.37][#15)5x100@1.40/1.30]
[#16)5x100@1.35][#17)5x100@1.35/1.30][#18)5x100@1.33]
[#19)5x100@1.33/1.30][#20)5x100@1.30]
=================================================
BRACKET 6 (2.00 to 1.40): Laurie (#5), Priya (#4), Vanessa (#3), Chiko (#3), Katrina (#3)
[#1)5x100@2.00][#2)5x100@2.00/1.55][#3)5x100@1.57]
[#4)5x100@2.00/1.50][#5)5x100@1.55/1.50][#6)5x100@1.55]
[#7)5x100@2.00/1.45][#8)5x100@1.53][#9)5x100@2.00/1.40]
[#10)5x100@1.55/1.45][#11)5x100@1.50][#12)5x100@1.50/1.45]
[#13)5x100@1.47][#14)5x100@1.50/1.40][#15)5x100@1.45]
[#16)5x100@1.47/1.40][#17)5x100@1.45/1.40][#18)5x100@1.43]
[#19)5x100@1.43/1.40][#20)5x100@1.40]
=================================================
BRACKET 7 (2.10 to 1.50): Mary (#4), Marusa (#3), Yuliya (#1), Karen O. (#3)
[#1)5x100@2.10][#2)5x100@2.10/2.05][#3)5x100@2.07]
[#4)5x100@2.10/2.00][#5)5x100@2.05][#6)5x100@2.07/2.00]
[#7)5x100@2.03][#8)5x100@2.07/1.55][#9)5x100@2.05/2.00]
[#10)5x100@2.10/1.55][#11)5x100@2.00][#12)5x100@2.05/1.55]
[#13)5x100@2.00/1.55][#14)5x100@2.10/1.50][#15)5x100@1.57]
[#16)5x100@2.05/1.50][#17)5x100@1.55][#18)5x100@1.55/1.50]
[#19)5x100@1.53][#20)5x100@1.50
=================================================
BRACKET 8 (2.15 to 1.55): Janet(#4)

[#1)5x100@2.15][#2)5x100@2.15/2.10][#3)5x100@2.15/2.05][#4)5x100@2.12][#5)5x100@2.10/2.05][#6)5x100@2.15/2.00][#7)5x100@2.10][#8)5x100@2.10/2.00][#9)5x100@2.15/1.55][#10)5x100@2.07][#11)5x100@2.07/2.00][#12)5x100@2.10/1.55][#13)5x100@2.05][#14)5x100@2.07/1.55][#15)5x100@2.05/1.55][#16)5x100@2.03][#17)5x100@2.00/1.55][#18)5x100@2.00][#19)5x100@1.57][#20)5x100@1.55] ================================================

BRACKET 9 (2.30 to 2.00): Karen (#1), Laurie K (#)
[#1)5x100@2.30][#2)5x100@2.30/2.15][#3)5x100@2.25]
[#4)5x100@2.25/2.15][#5)5x100@2.20][#6)5x100@2.20/2.10]
[#7)5x100@2.20/2.00][#8)5x100@2.17][#9)5x100@2.15]
[#10)5x100@2.15/2.05][#11)5x100@2.12][#12)5x100@2.12/2.05]
[#13)5x100@2.10][#14)5x100@2.10/2.00][#15)5x100@2.07]
[#16)5x100@2.07/2.00][#17)5x100@2.05][#18)5x100@2.05/2.00]
[#19)5x100@2.03][#20)5x100@2.00]
=================================================
(NOTE: Multiple interval sets may be advanced by a half-step by changing the order of the interval (i.e. 1.20/1.10 = 3 on the 1.20 & 2 on the 1.10, to the slightly more difficult 1.10/1.20 = 3 on the 1.10 and 2 on the 1.20).

Thanksgiving Workout - 2008

You can review past Thanksgiving workouts by checking out the Archive to the right >>>>>

But here's a workout that offers a little extra helping of effort. As always, do as much of the workout as time allows.

Have a wonderful Thanksgiving and I'll see ya'll on Monday!
==========================================

THANKSGIVING WORKOUT 2008

- 200 swim / 100 kick / 200 swim WARM-UP (EASY)
- 4 x turkey drumsticks w/mashed potatoes (EASY ON BUTTER)
- 400/300/200/100 - swim-choice (BUILD-UP EACH SWIM) 10 sec rest
- 1 x corn-on-the-cob / BBQ'd (FRESH)
- 10 x 50 swim/choice (HIGH EFFORT - INTERVAL)
- 1 x scoop of yams
- 500 swim/pull (BUILD-UP)
- 2 x helpings of cranberry sauce (save for sandwiches tomorrow!)
- 6 x 100 swim/choice (HIGH EFFORT - INTERVAL)
- 1 x generous slice of pumpkin pie (ala mode - OPTIONAL)
- 6 x 50 kick/choice (HIGH EFFORT - 10 sec rest)
- 100/200 cool down

Viva La Fiesta Workout

I'll be at the LCM Championships meet this morning, so here's a workout to do in my absence. This workout is a bit long (likely 1.5-2+ hours to complete), so do as much of the workout as time allows.

-Needed equipment: Kickboards and pull buoys
-Workout difficulty can be increased by combining sets (i.e. combine the 100's or 150's or 200's)

-200 Warm-up / CHOICE-EASY
-300 swim-pull / CHOICE-EASY
-5x50 Kick / CHOICE-EASY (10 sec rest between)
-5x100 swim / FREESTYLE-HIGH EFFORT INTERVAL
-4x100 swim-pull / FREESTYLE-HIGH EFFORT INTERVAL
-3x100 kick / CHOICE-HIGH EFFORT (10-20 sec rest between)
-3x200 swim / IM or CHOICE-MODERATE INTERVAL
-2x200 swim-pull / CHOICE-MODERATE INTERVAL
-1x200 kickswim / CHOICE-MODERATE EFFORT
-4x150 swim / CHOICE-HIGH EFFORT
-3x150 swim-pull / FREESTYLE - MODERATE INTERVAL
-2x150 kick or swim / CHOICE - EASY (rest 10-20 sec between)
-50-200 cool down / EASY

4500 total yards

Have a great weekend, and I'll see ya'll on Sunday or Monday.
~Vic

10000 YARD WORKOUT - 2008

Here's a 10,000 yard workout we did on a Carpinteria Friday evening workout (5-8 pm). The number between the ## is the running total yardage.

-300 swim / 200 kick / 300 pull WARM-UP
##800 yds##
-8x100 – alternate 100 free / 100 IM or choice (moderate interval)
##1600 yds##
-2x600 – 250 build-up / 100 kick / 250 build-down (1 min rest between)
##2800 yds##
-6x150 – choice / alternate 150 fast & 150 easy (20 sec rest between each)
##3700 yds##
-4x200 – free/pull (moderate interval)
##4500 yds##
-300 kick/choice
##4800 yds##
-2x500 – swim/free/build-up (broken 200-100-100-50-50) 10 sec between each
##5800 yds##
-20x50 – swim/free or choice (moderate to fast interval)
##6800 yds ##
-4x300 – swim or pull (last 100 of each 300 is sprint)
##8000 yds##
-4x100 – swim/choice (last length of each swim is sprint)
##8400 yds##
-8x50 – swim/choice (10 sec rest between)
##8800 yds##
-4x50 – kick/choice (10 sec rest between)
##9000 yds##
-16x25 – swim/choice (10 sec rest between)
##9400 yds##
-12x25 – kick/choice (10 sec rest between)
##9700 yds##
-300 COOL DOWN
##10000 TOTAL YARDS!##

Viva Las Vegas Workouts

While I'm out for Laser Safety Training in VIVA LAS VEGAS, I thought I'd leave you a couple workouts Vegas Style =)

WORKOUT #1 / JOKERS WILD
-300 Choice swim / warm-up EASY
-Lucky 7/11 x100's (swim 7 or 11 100's choice - HIGH EFFORT - set interval)
-Blackjack set - 21x50's (alternate choice and free - MOD EFFORT)
-600 PULL SET (straight swim / your choice - build-up)
-4x200 Break the bank set (build-up each 200 to SPRINT) 10-30 sec rest between / choice
-100 cooldown / EASY

WORKOUT #2 / HIGH ROLLERS (do as much as time allows)
-100 swim/100 kick/100 swim warm-up - EASY
-3 or 5x 300 swim free / set descending interval pace
-15 or 20X50'S (3 swim - 2 kick) FAST PACE / CHOICE SWIM
-10 or 15 x 100's swim/pull (moderate to fast pace)
-JACKPOT SWIM! 4x100 swim/choice RACE PACE (rest 1-2 minutes between each)
100-200 cool down