Category: Uncategorized

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

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

Tomorrow’s workout. Hope to see you there!

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.

Download tonight’s workout!

1. SUNDAY UPDATE! We are (tentatively) planning to be moving to Sunday workouts after Labor Day starting September 13th! We are just waiting for final confirmation, so mark your calendars – next month we are weekend swimmers!
2. NO PRACTICE NEXT WEEK! The pool is closed next Tuesday (the 11th) through Thursday, so there will not be practice.
3. DUES! Since we did not have a fund raiser we will need renewal of dues (not USMS). The rates are:
   1. $90 if you swim every-ish week
   2. $60 if you swim with us periodically
   3. $30 if you are a UMKC student

I will begin hounding everyone for money and expect your contributions by the Sept. 13th when we switch to Sunday. This gives everyone who can’t do Sundays to get the most of their remaining weeks.