News

Workout 3/7/17

Printable version available here

Hard

Harder

Hardest

Warm Up
300 yd Free Pull
Warm Up
400 yd Free Pull
Warm Up
500 yd Free Pull
Repeat 4x
25 yd Stroke Kick
50 yd Free Kick
50 yd Fly Kick / 0:30 s rest
100 yd Back Kick / 0:30 s rest
150 yd Breast Kick / 0:30 s rest
200 yd Free Kick / 0:30 s rest
50 yd Fly Kick / 0:30 s rest
100 yd Back Kick / 0:30 s rest
150 yd Breast Kick / 0:30 s rest
200 yd Free Kick / 0:30 s rest
Repeat 4x
25 yd Stroke Kick
50 yd Free Kick
50 yd Stroke Drill / 0:20 s rest
100 yd Drill / 0:20 s rest
(50 stroke + 50 free)
150 yd Drill / 0:20 s rest
(75 stroke + 75 free)
200 yd Drll / 0:20 s rest
(100 stroke + 100 free)
50 yd Stroke Drill / 0:20 s rest
100 yd Drill / 0:20 s rest
(50 stroke + 50 free)
150 yd Drill / 0:20 s rest
(75 stroke + 75 free)
200 yd Drll / 0:20 s rest
(100 stroke + 100 free)
Repeat 4x
25 yd Stroke Kick
50 yd Free Kick
50 yd Stroke Drill / 0:10 s rest
100 yd Drill / 0:10 s rest
(50 stroke + 50 free)
150 yd Drill / 0:10 s rest
(75 stroke + 75 free)
200 yd Drll / 0:10 s rest
(100 stroke + 100 free)
50 yd Stroke Drill / 0:10 s rest
100 yd Drill / 0:10 s rest
(50 stroke + 50 free)
150 yd Drill / 0:10 s rest
(75 stroke + 75 free)
200 yd Drll / 0:10 s rest
(100 stroke + 100 free)
50 yd Favorite on 1:20
My Favorite 50
50 yd Favorite on 1:20
My Favorite 50
50 yd Favorite on 1:20
My Favorite 50
Cool Down
100 yd Easy
Cool Down
100 yd Easy
Cool Down
100 yd Easy
Total: 1350 Total: 2050 Total: 2150

Workout 2/21/17

Get Printable Version Here

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 2/14/17

Printable version of this workout.

Hard

Harder

Hardest

Warm Up Repeat 2x (14:00)
50 yd Kick
50 yd Drill
50 yd Swim
Warm Up Repeat 2x (14:00)
100 yd Kick
75 yd Drill
75 yd Swim
Warm Up Repeat 2x (14:00)
150 yd Kick
75 yd Drill
75 yd Swim
Main Set
4 x 25 yd Swim on 1:00
3 x 75 yd Swim on 2:00
2 x 125 yd Swim on 3:00
1 x 150 yd Swim on 4:00
2 x 125 yd Swim on 3:00
3 x 75 yd Swim on 2:00
4 x 25 yd Swim on 1:00
Main Set
4 x 50 yd Swim on 1:00
3 x 100 yd Swim on 2:00
2 x 150 yd Swim on 3:00
1 x 200 yd Swim on 4:00
2 x 150 yd Swim on 3:00
3 x 100 yd Swim on 2:00
4 x 50 yd Swim on 1:00
Main Set
4 x 50 yd Swim on 1:00
3 x 100 yd Swim on 2:00
2 x 150 yd Swim on 3:00
1 x 200 yd Swim on 4:00
2 x 150 yd Swim on 3:00
3 x 100 yd Swim on 2:00
4 x 50 yd Swim on 1:00
4 x 25 yd Underwater on 1:15 4 x 25 yd Underwater on 1:15 4 x 25 yd Underwater on 1:15
Cool Down
100 yd Easy on 5:00
Cool Down
100 yd Easy on 5:00
Cool Down
100 yd Easy on 5:00
Total: 1800 Total: 2500 Total: 2600

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!