Author: kcwave@gmail.com
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
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 |
Workout 1/24/17
Workout 1/17/17
Tomorrow’s workout. Hope to see you there!
Workout 1/10/17
Hard: 1700 yds
Harder: 2100 yds
Hardest: 2400 yds
Workout 1/3/2017
Make KC Wave your New Years Resolution!
It’s new years resolution season, and what better way to kick off 2017 than by coming back to KC Wave! Membership is now $10 for students and $30 for non-students. If you don’t want to do the paperwork to sign up for USMS, we’ll do that for you too for $50 more.
Go to the Join Us! page to learn more.
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!