Week 1 Swim Options

Hi All,

Below is a menu of swim sets.  If you have access to a pool and have a chance to get wet, hopefully these will help inspire you.  Each week we will post a similar page for you to pick and choose from.  If you don't have access to a 25 yard pool make all the modifications that you need.

We have already started dishing out points towards our Senior Group  - Swim Team Challange!  If you do anything phyical; Run, Bike, Row, Yoga, Swim...whatever, text me a short video.  As you might have seen, we also have a dryland routine on Fecebook everyday.  For every text that I recieve about your activity, with video or photos, I will give you points based on that activity.  Whenever we return to our regular practice schedule I will tally up all the points.  The top female and male swimmers will get a prize.  There will also be prizes for the Top 3 in each Training Group: Senior Elite, Senior Development & Gold.  

So stay tuned to the Website, Facebook & Instagram.  Stay in touch.  Stay Active!!

Enoy and have fun!  Stay fit and stay safe!

All the best,

Coach Eric

MIAMI COUNTRY DAY AQUATICS    
Week 1 NO DAYS OFF!            
                   
Warmup Choices               Yards
1 800 100 Swim/100 Kick - 1 Round each stroke       800
                   
2 1000 8 x (75 Swim/50 Kick)         1000
                   
3 1000 6 x (100 Swim Free/50 Kick on Back)       1000
                   
4 800 8 x (50 Swim / 25 Catchup Drill / 25 Back)     800
                   
5 1200 600 Choice / 8 x 75 (25 UH2O/50 Swim)       1200
                   
                   
Pre-Set Choices                
1 8 x 100 IM Odd: Drill Fly & Breast       800
      Even: Drill Back & Breast        
                   
2 20 x 50 25 Kick / 25 Swim           1000
      Odd Rounds - Free          
      Even Rounds - Choice no Free        
                   
3 12 x 75 Kick / Drill / Swim           900
      4 of Each Stroke          
                   
4 4 x 400 Pull             1600
                   
                   
Main Set Choices                
1 20 x 100               2000
  4 x 100 Free Breath every 3rd - 50 EZ Kick / 50 HARD KICK    
  4 x 100 Free Breath every 5th - 50 EZ Kick / 50 HARD KICK    
  4 x 100 Free Breath every 3rd - 25 EZ Kick / 75 HARD KICK    
  4 x 100 Free Breath every 5th - 25 EZ Kick / 75 HARD KICK    
  2 x 100 Free Breath every 3rd - ALL HARD KICK      
  2 x 100 Free Breath every 5th - ALL HARD KICK      
                   
2 6 x 200 50 Drill / 50 Swim           1200
    #1 Fly/Back            
    #2 Back/Breast          
    #3 Breast/Free          
                   
                   
3 6 x 50 Fly              
  1 x 200 IM - Kick              
  6 x 50 Back              
  1 x 200 IM - Swim            
  6 x 50 Breast              
  1 x 200 IM - Kick              
  6 x 50 Free              
  1 x 200 IM Swim             2000
                   
                   
4 3 x 200 150 Cruise / 50 FAST          
  4 x 25 Fly Swim              
  3 x 200 100 Cruise / 100 FAST          
  4 x 50 Back Swim            
  3 x 200 50 Cruise / 150 FAST          
  4 x 75 Breast Swim           2400