Group – Welcome To The KC Wave!

Workout 2/21/17

Hard	Harder	Hardest
Warm Up 50 yd Free 50 yd Pull Free 50 yd Backstroke Kick 50 yd Backstroke Swim 100 yd Free Pull 100 yd Free 50 yd Backstroke Kick Easy 50 yd Backstroke Swim Easy	Warm Up 100 yd Free 100 yd Pull Free 50 yd Backstroke Kick 50 yd Backstroke Swim 150 yd Free 150 yd Pull Free 100 yd Backstroke Kick Easy 100 yd Backstroke Swim Easy	Warm Up 100 yd Free 100 yd Pull Free 50 yd Backstroke Kick 50 yd Backstroke Swim 150 yd IM (No Free) 150 yd IM Pull (No Free) 100 yd Backstroke Kick Easy 100 yd Backstroke Swim Easy
Main Set 4 x 125 yd Backstroke on 5:00 1st 25 – Kick (No board) 2nd 25 – Double Arm 3rd 25 – 3 Left 3 Right 4th 40 – Swim 25 back + 25 free	Main Set 4 x 200 yd Backstroke 1st 50 – Kick (no board) 2nd 50 – Double Arm 3rd 50 – 3 Left / 3 Right 4th 50 – Swim	Main Set 4 x 200 yd Backstroke 1st 50 – Kick (no board) 2nd 50 – Double Arm 3rd 50 – 3 Left / 3 Right 4th 50 – Swim
6 x 50 yd Free on 1:15	6 x 50 yd Sprint on 1:15 1/3/5 – Back 2/4/6 Free	6 x 50 yd Backstroke Sprint on 1:15
6 x 25 yd Breath Control on 1:20 1/3/5 free no breath after 7/5/3 2/4/6 free no breath	6 x 25 yd Swim on 1:20 1/3/5 – backstroke kick half way under water 2/4/6 Free no breath	6 x 25 yd Kick halfway underwater on 1:20
Cool Down 100 yd Easy	Cool Down 100 yd Easy	Cool Down 100 yd Easy
Total: 1550	Total: 2150	Total: 2150

Workout 1/10/17

Hard: 1700 yds
Harder: 2100 yds
Hardest: 2400 yds

Printable version.

KC Wave Returns 1/19/16!

Mark your calendars – KC Wave practice will be returning on January 19th! We have taken a brief hiatus for the holidays, but will be returning soon!

When we return we will be moving practice back to Tuesday nights at 8pm. Find us at 7:50 on the pool deck of Swinney Recreation Center at UMKC. See you there!

Printable version here. For those not in the know, NITROS start at a 20 second interval, and increase by 10 seconds each interval up to two minutes. The swimmer has to pick the length they can swim within the interval.