Hi Team!  I hope everyone had a great 4th of July weekend.  Here are a few more workouts to keep you feeling motivated (or guilty!).

WORKOUT #9:

choose intervals that are appropriate to the type of workout you want!

Warm-up:

4 x 200 S/K/P/S (by 200)

Rev Set:

8 x 75 K/D/S (IM Order by 2)

Main Set:

4 x 150 (#1-2 = Pull, #3-4 = EZ/Mod/HD by 50)
4 x 125 Rolling IM (push through the 50)
4 x 100 (#1-2 = Hard Middle 50, #3-4 = Hard Outside 25s)
4 x 75 IM (100 IMs minus your worst stroke)
4 x 50 Free Descend (#1 = very EZ, #4 = very Hard)
4 x 25 IM Order (4 all out stroke cycles off each streamline)

Drill Set: 
(2 x)
5 x 50 Breathing every 3/5/7/9/as few breaths as possible (by 50)
3 x 100 Kick

Cool Down:

150 EZ...............................................................4750 Total Yards

WORKOUT #10:

choose intervals that are appropriate to the type of workout you want!

Warm-up:

800 Swim, every 4th 25 = Drill

Rev Set:

3 x (75 EZ + 50 Moderate + 25 Hard)
3 x (25 EZ + 50 Moderate + 75 Hard)

Sprint Set:

(4 x)
100 Pull DPS
4 x 25 (IM Order by cycle) -
      #1 = 8 Hard strokes, #2 = 6, #3 = 4, #4 = 2

Main Set:

50 Free (R:10) > 100 Choice (R:20) > 50 Free (R:30)
100 Free (R:10) > 200 Choice (R:20) > 100 Free (R:30)
200 Free (R:10) > 400 Choice (R:20) > 200 Free (R:30)
100 Free (R:10) > 200 Choice (R:20) > 100 Free (R:30)
50 Free (R:10) > 100 Choice (R:20) > 50 Free 

Cool Down:

150 EZ...............................................................4650 Total Yards

WORKOUT #11:

choose intervals that are appropriate to the type of workout you want!

Warm-up:

300 Swim, 300 Pull, 300 K/D by 25

Rev Set:

100 Free EZ > 4 x 25 Stroke Moderate > 100 IM Hard
100 Stroke EZ > 4 x 25 IM Order Moderate > 100 Free Hard
100 IM EZ > 4 x 25 Free Moderate > 100 Stroke Hard

Main Set:

250 Free Pull > 2 x 125 @ R:30
250 Free Pull > 5 x 50 All Out @ 1:00
200 Free Pull > 2 x 100 @ R:30
200 Free Pull > 4 x 50 All Out @ 1:00
150 Free Pull > 2 x 75 @ R:30
150 Free Pull > 3 x 50 All Out @ 1:00

Cool Down:

200 EZ...............................................................4400 Total Yards

WORKOUT #12: 

choose intervals that are appropriate to the type of workout you want!

Warm-up:

400 Swim
600 Alt (50 Free/50 Back/50 Kick)

Rev Set:

5 x 50 Descend Free
4 x 25 Build Free
5 x 50 Descend Non-Free
4 x 25 Blast Choice

Main Set:

3 x 150 (#1 = FL/BK by 75, #2 = BK/BR by 75, #3 = BR/FR by 75)
3 x 100 IM (#1 = Kick, #2 = Drill, #3 = Hard Swim)

3 x 100 (#1 = FL/BK by 50, #2 = BK/BR by 50, #3 = BR/FR by 50)
3 x 100 IM (#1 = Kick, #2 = Drill, #3 = Hard Swim)

3 x 50 (#1 = FL/BK by 25, #2 = BK/BR by 25, #3 = BR/FR by 25)
3 x 100 IM (#1 = Kick, #2 = Drill, #3 = Hard Swim)

Cool Down:

200 EZ................................................................3700 Total Yards

Stay active, Team!  Here are four more workouts...

WORKOUT #5:

choose intervals that are appropriate to the type of workout you want!

Warm-up:

4 x 200 S/K/P/S (by 200)

Rev Set:

8 x 25 (odd = Build, even = Drill)
8 x 50 (odd = Fast turn Free, even = Fast turn Choice)

Main Set:

(2x)
300 Free (R:15) 200 IM (R:15) 100 Specialty (R:30)
300 IM (R:15) 200 Specialty (R:15) 100 Free (R:30)
300 Specialty (R:15) 200 Free (R:15) 100 IM (R 1:00)

Cool Down: 

150 EZ...............................................................5150 Total Yards

WORKOUT #6:

choose intervals that are appropriate to the type of workout you want!

Warm-up:

800 Swim, every 4th 25 = Kick on Back

Rev Set:

(2 x)  
50 Kick
100 Pull
150 Free Breathing every 7/5/3 by 50
200 IM Drill

Main Set:

4 x 200 IM (#1 = Drill, #2-3 = Mod, #4 = Hard)
50 EZ Free + 1:00 Rest
4 x 150 IM (no Free) (#1 = Drill, #2-3 = Mod, #4 = Hard)
50 EZ + 1:00 Rest
4 x 100 IM (#1 = Drill, #2-3 = Mod, #4 = Hard)
50 EZ + 1:00 Rest
4 x 50 IM Order (Hard/EZ by 25)

Cool Down:

150 EZ...............................................................4100 Total Yards

WORKOUT #7:

choose intervals that are appropriate to the type of workout you want!

Warm-up:

300 Swim, 300 Pull, 300 K/D by 25

Rev Set:

4 x 50 Build Choice
4 x 50 Free (1 breath down/2 breaths back)
4 x 50 Choice/Free by 25 (work the choice)

Main Set:

400 Swim EZ Pace
4 x 100 (3 Hard Free, 1 Hard Specialty)
400 Swim Mod Pace
4 x 100 (2 Hard Free, 2 Hard Specialty)
400 Swim Mod+ Pace
4 x 100 (1 Hard Free, 3 Hard Specialty)

Cool Down:

200 EZ...............................................................4100 Total Yards

WORKOUT #8:  

choose intervals that are appropriate to the type of workout you want!

Warm-up:

400 Swim
600 Alt (50 Free/50 Back/50 Kick)

Rev Set:

4 x 75 K/D/S Free
4 x 125 Rolling IM (Roll through 50 of stroke, keep everything in IM Order)
4 x 75 K/D/S Choice

Main Set:

6 x 250 Free (150 Hard + 100 Active Rest)
4 x 50 Kick @ 1:10
6 x 250 Free (100 Hard + 150 Active Rest)

Cool Down:

150 EZ................................................................5450 Total Yards

Off-Season Training

Hello Team!  I realize that with classes wrapping up next week, exams starting, and graduation looming, staying in shape is probably the furthest thing from your minds!  HOWEVER, for those of you looking for productive study breaks, I've posted a few short workouts below that I hope will inspire you.  During May, June and July, I will continue to post new workouts every few weeks, but as we discussed a while back, off-season training is completely up to you.  The more you are able to do, the easier the transition will be in September.  But if taking a few months off from swimming will rejuvenate you and help you get psyched for the upcoming season, then I support that approach as well.  Bottom line: Maintain your cardio and continue lifting so that we can avoid early-season injuries and start the season strong.  Check the blog periodically for workout ideas!  (Rookies, I will post a quick, easy, 10-minute stretch cord routine that will keep your shoulders strong during the summer months.   Stay tuned...)

WORKOUT #1:

choose intervals that are appropriate to the type of workout you want!

Warm-up:

4 x 200 S/K/P/S (by 200)

Rev Set:

4 x 50 Build @ R:10

100 DPS (Distance Per Stroke)

4 x 50 HD/EZ by 25 @ R:10

100 DPS w/ 4 UW Dolphin Kicks off Each Wall

Main Set:

4 x 200 (Last 50 of each = Hard, otherwise Moderate Pace) 

3 x 150 (Last 50 of each = Hard)

2 x 100 (Last 50 of each = Hard)

1 x 50 All Out

Cool Down: 

150 EZ...............................................................3050 Total Yards

WORKOUT #2:

choose intervals that are appropriate to the type of workout you want!

Warm-up:

600 Swim, every 4th 25 = Kick

4 x 75 K/D/S by 25 

Rev Set:

4 x 50 Freestyle Descend, 50 EZ Back

4 x 50 Choice/Free by 25 Descend, 50 EZ Back

4 x 50 Choice Descend, 50 EZ Back

Main Set:

4 x 50 Choice, 4 x 100 IM, 400 Free Pull w/ Paddles

3 x 50 Choice, 3 x 100 IM, 300 Free Pull w/ Paddles

2 x 50 Choice, 2 x 100 IM, 200 Free Pull w/ Paddles

1 x 50 Choice, 1 x 100 IM, 100 Free Pull w/ Paddles

Cool Down:

150 EZ...............................................................4300 Total Yards

WORKOUT #3:

choose intervals that are appropriate to the type of workout you want!

Warm-up:

400 Swim

300 Pull

200 Kick

Rev Set:

3 x [25 Hard (R:05), 50 EZ (R:10), 75 Hard (R:15), 100 EZ (R:20)]

Main Set:

3 x 200 Free Descend 1-3

3 x 100 (25 Specialty + 75 Free)* work the specialty

3 x 200 Free Descend 1-3 (match first set)

3 x 100 (50 Specialty + 50 Free)* work the specialty

3 x 200 Free Descend 1-3 (match first two sets)

3 x 100 (75 Specialty + 25 Free)* work the specialty

Cool Down:

150 EZ...............................................................4500 Total Yards

WORKOUT #4:    

choose intervals that are appropriate to the type of workout you want!

Warm-up:

300 Swim 

300 Pull w/ Paddles

3 x 100 IM (#1 = Kick, #2 = Drill, #3 = Swim)

Rev Set:

3 x 25 Fly (#1 = Drill, #2 = EZ, #3 = Hard)

125 IM (50 Hard Fly + 25 cruise other 3 strokes... keep IMO)

3 x 25 Back (#1 = Drill, #2 = EZ, #3 = Hard)

125 IM (50 Hard Back + 25 cruise other 3 strokes... keep IMO)

3 x 25 Breast (#1 = Drill, #2 = EZ, #3 = Hard)

125 IM (50 Hard Breast + 25 cruise other 3 strokes... keep IMO)

3 x 25 Free (#1 = Drill, #2 = EZ, #3 = Hard)

125 IM (50 Hard Free + 25 cruise other 3 strokes... keep IMO)

Main Set:

4 x 400 @ R:30

(#1 = EZ Free, #2 = Hard IM, #3 = EZ IM Drill, #4 = Hard Free)

Cool Down:

150 EZ................................................................3450 Total Yards

2012-2013 Records Set by Simmons Athletes

Congratulations to Liz, Joleigh, Jen, Maddy, Chloe & Amy for their efforts in re-writing the Simmons Swimming and Diving Record Board!  New school, pool and Great Northeast Athletic Conference records are outlined below. Fantastic work, Team!

200 Free Relay (SCHOOL Record): C.Davis, Ferro, A.Davis, McDonald - 1:43.17

400 Medley Relay (SCHOOL Record): C.Davis, Zamagni, A.Davis, McDonald - 4:19.59

200 Free Relay (POOL/GNAC Record): A.Davis, C.Davis, McDonald, Collins - 1:43.26

800 Free Relay (GNAC Record): McDonald, A.Davis, C.Davis, Collins - 8:32.86

100 Free (GNAC Record): Collins - 54.94

200 Free (GNAC Record): Collins - 2:00.66

200 IM (GNAC Record): Collins - 2:17.82

Congratulations Simmons Swimmers and Divers on earning Scholar All-American Honors from the College Swim Coaches Association of America for the 9th consecutive semester.  For Fall 2012, the team earned a cumulative GPA of 3.24!  Keep up the good work, team!

2012-2013 Simmons Swim Team

Evening of Champions!

Team - Just a reminder that the All Sports Banquet, our "Evening of Champions" will be on Tuesday, April 30th at 4:30pm in the LKP.  Dress nicely and come celebrate all of the Athletic Department's achievements throughout the past eight months!

Holistic Athlete Wrap-Up

Professors Randi Lite (Exercise Science) and Nancie Herbold (Nutrition) hosted a wonderful end-of-season team dinner for the Simmons swimmers and divers.  Thanks to everyone that was able to join us!  The Holistic Athlete Project, a collaboration between the Exercise Science Department, the Nutrition faculty, Sports Psychologist, Dr. Bacon and the Simmons swimmers and divers, has been a huge success during the past two years.  As a "thank you" for our participation in the project, the Holistic Athlete team has given a copy of Nancy Clark's Sports Nutrition Guidebook to each of the Simmons swimmers and divers.  For those of you that are unaware, Nancy Clark is a Simmons Alum, and one of the TOP authorities on sports nutrition in the country.  Her book is full of great ideas and advice about balancing great nutrition with peak performance.  If you missed the dinner, swing by my office and pick up your copy!