The World is Swimming Faster In Blueseventy.!



Blueseventy
Supporting Big Ricks Channel Swim Team..!!
http://www.blueseventy.com/

 This weeks channel news to come........

          Ricks Team are starting to get the eye of the tiger for training..!!!
                          okay, i know its nothing to do with swimming..
                            but all men love to train to the rocky theme .!

Swim Sessions This Week...


Saturday 12/3/11  ( Walsall Gala pool 33.3yrd )
Warm Up  
 1400 ( 400m F/C then 300 choice stroke Drills K,D,S ) repeat twice
Pre Main 
 8 x 100 kick with fins..odd 100,s F/C kick even 100,s choice stroke kick
Main Set..
 20 x 100,s going time 1.30, ( trying to swim each 100 in 1.15 or better)
Warm Down.
 400 choice stroke drills 


Thursday 10/3/11 ( David Lloyd Pool 25m and 100 degree's  )
Warm Up..
 600m ( 200 swim 200 kick 200 pull )
Main Set..
25 x 100 F/C with paddles and Pull Buoy
 5 x 100,s (3 off 1.30 2 off 1.35 ) 
 5 x 100,s (3 off 1.25 2 off 1.30 )  
 5 x 100,s (3 off 1.20 2 off 1.25 )
 5 x 100,s (3 off 1.15 2 off 1.20 )  
 5 x 100,s (3 off 1.10 2 off 1.15 ) try and hang on to set if possible...!!! 
Warm Down.. 
 400m easy swim down any stroke..


Tuesday 8/3/11 ( David Lloyd pool 25m )

Warm Up ..

 400 F/C drills

Main Set

 12 x 100,s F/C of 1.20

1 minute rest

 12 x 50,s F/C of 40 seconds

1 minute rest

 12 x 1,s F/C of 20 seconds

Kick Set..

 6 x 1,s  Fly with fins under water..20 seconds rest each length

 6 x 1,s  F/C with fins under water 20 seconds rest each length

 6 x 1,s Back with fins..fly under water start as far as you can, the finish with backstroke kick..20 sec Rest

Warm Down..

 200m back , 200m breaststroke, 200 F/C

Monday 7/2/11( Walsall gala 33.3 yard pool)

Warm Up...

 400 F/C every third length every 6th stroke, head up for 4 strokes repeat for for the lenght

Main Set

 4  x 1000s  F/C

 1st  1000 ( 2 x 500,s of 7 minutes )

one minute rest 

 2nd 1000 ( 200m 95% effort of 2.35, 2x 100,s 70% effort of 1.40,

 3 x 2 95% effort of 55 seconds 2 x 100,s 70% effort of 1.40, 200 100 % effort of 2.30)   

one minute rest

 3rd 1000 ( 400m 95% effort of 5.20, easy 100m 1.45. 400m 95% effort 5.20, 

  easy 100m 1.45)

one minute rest

4th 1000 kick set

 200m ( 3 x 2 backstroke with fins )15R

 200m ( 6x1 fly kick under water ) 30R tough set.! 

 200m ( 2 x100 F/C kick with fins 100% effort) 30R

 200m ( 3 x 2 backstroke with fins ) 15R

 200m ( 6 x 1 fly kick under water ) 30R VERY TOUGH SET.!!

Warm Down

 400m gentle swim down any stroke.

Saturday 5/3/11 ( Walsall gala baths 33.3 yard pool )

Warm Up..

 600m F/C DRILLS

Main Set...

4000m F/C

 5 X 400,s of 5.45

 5 x 200,s of 2.50

 5 x 100,s of 1.25

 5 x 2 lengths of 55 seconds

 5 x 1 lenghts of 30 seconds

Warm down.

 400m choice swim