2012.....!!!

2011 was simply amazing... !!, We can not wait to see what 2012 has in store for us all...we wish everyone and great and successful 2012...R x

There is Lots of Big Ricks news to come in the next few weeks ....so watch this space..

but in the mean time here are some of our sessions over the  Christmas and New year period .

hope they are of use Ricks...

This Weeks sessions: Enjoy..;-))
(*Note..Big Ricks love our training toys..so some additional equipment needed for these and all our sessions are, Kick Board,Pull buoy,Mini Fins(Flippers),Hand Paddles,Snorkel, Drag trunks, old T-shirts. )

3/1/12 Village Gym (25mpool)

5 min relaxed warm up stretch..EASY..

Main Set 7 x ( 600`s)

6 x 100`s relaxed  warm up choice stroke, well it is the 1^st the session of the yr..r20

6 x 100`s f/c  of 1.40 ..75% effort (long Bi Stroke 3,5) Paddles

12 x 50`s kick with fins NO board ..1^st 25 U/W 2^nd 25 choice..15r 80% effort

6 x 100`s f/c 2 100s of 1.40,2 100s of 1.35 2 100s of 1.30(again Bi Breathing)Pull Buoy 

6 x 4x1 IM`S reverse order (F/C,B/S,Back ,Fly) 15r

6 x 100`s F/C of 1.25..90% effort ( Bi Breathing for as long as you can )

12 x 50`s IM..(3x50`s on each stroke) 20r

400m swim down

5 to 10 minute stretch..Total 4600m

2/1/12 Village Gym
Land and Conditioning workouts

29/12/11 Village Gym (25m pool)
400m easy swim f/c drills... (400m)
20. X 50,s f/c aim for easy 45sec per 50.. of 1 min (75% effort) (1000m) Paddles
200 easy kick...choice (200m)
3 x 400,s aim for 5.15 or better...going time 6 mins (100 %)....1200m
200 easy kick choice (200m)
10 x 4x1 IM, S of 2.00...75 % effort (1000m) wear T-shirt
200 easy swim choice
20 x 50`s f/c aim for 35 second per 50 or better..(Of 1 min 100% effort) 1000m
400 kick drills with fins...
400 easy swim down...
10 stretch down...6000m done..;-)

27/12/11 Village Gym (25m Pool

5 min relaxed warm up stretch..EASY..

Main Set..50 x 100`s hitting around 1.20 per 100..

Going of 1.35..try and keep them an even pace..75% effort (paddles,pull buoy,snorkel can be used at different times throughout the set )

Swim down easy chilled 400m choices

10 minute stretch down

Total 5400

23/12/11 Village Gym (25m Pool)

5 min relaxed warm up stretch..EASY..

Warm Up 200 easy FC followed by 4 x 100 (broken down into 50 at 50% effort, 50 at 75% effort) (600)

Kick

8 x 50 (alternate 50 at 100% effort, 50 at 75% effort) (400m)

Pre Main

4x 50`s (25 easy 25 100%) wear t-shirt

4x 50`s (25 100% 25 easy) (400m) wear t-shirt

Main Set

4x 500 (50 at 100%, 200 at even race pace, 50 at 100% hard, 200 at even race pace)

This is a hard swim if done right. Looking too hard of race pace...! Then recover back then 100% again) (2000m)
Try a set with either Pull buoy or Paddles

Swim Down

400 gentle Back and FC....

10 minute stretch down Total..3800m

21/12/11 Village Gym
Land and Conditioning workouts
20/12/11 Village Gym (25mPool )

5 min relaxed warm up stretch..EASY..

Warm up

400m (200 easy, 200 drills)

Kick set 600m

6x100`s Freestyle.1^st and 3^rd lengths hard, 2^nd   and 4^th recover .30r pull buoy

 Main Set

7x400 (straight 16, then14 x2, 10 x8, 8x8, 10x6, 12x6, 16) short rest between each 400, try and mix up the 400 with another stroke not freestyle.)

Pre Warm down

12x1. (Breathing set... breath every 6, 7,8,9,10,11 straight, 11,10,9,8,7. keep an eye on how many strokes it takes you. It will come useful in the weeks ahead.)

Swim down 400m and 10-minute stretch

19/12/11 Village Gym
Land and Conditioning workouts
18/12/11 Perry Beeches (25m pool )

Wednesday 23/3/11 ( perry beeches pool 25m)

Warm Up  easy 400m

Main Set....(Ladder Set )

 5 x 800.s 

 1st  set  800 @   

 2nd set  2 x 400,s @  6.00 snorkel

 3rd set  4 x 200,s @ 3.00 pull buoy

 4th set   8 x 100,s @ 1.30

 5th set   8 x 2,s @ 45 sec   then 16 x 1,s  @  25 sec

Swim Down 400 mixed strokes 

17/12/11 Walsall Gala Baths (33m )

Main set 12 x 400sm

400 warm up every 3^rd length back stroke.

400m 90% effort 5.30 or better

400m kick ( 2x 200)

400m 4 x 4x1 IM 20r

400m 90% effort 5.30 or better pull buoy

400m Kick ( 2 x 200 with fins)

400m(6 x 2`s hitting 55 seconds) 15r paddles

400m ( 2 x 200 of 2.45)

400m 2 x 200`s kick)

400m Pull buoy 90% effort 5.30 or better)

400m 12 x 1,s ( 3x1s on each stroke) 15r

400m swim down

10 min stretch

16/12/11 Village Gym
Land and Conditioning workouts
13/12/11 Village Gym (25m )

WARM-UP: 1,000m ( various drills on any stroke of your choice..)

Main Set

1,500 freestyle @ 22:00 minutes

3 x 500 @ 7:00 (descending, total time faster than the 1,500)

Swim Down 600 m

11/12/11 Perry Beeches (25m)

Nice and relaxed 3000m f/c swim ..str8


As you know Big Ricks Swim Team are massive supporters of the British Heart Foundation..so if you only take one thing from looking at our blog page today then  please make it this...Click the Video to watch as Vinnie Jones shows how hard and fast Hands -Only CPR to Stayin`Alive by the Bee Gees can help save a life...this is no joke...Vinnie is supporting the BHF in their new ad campaign...Watch...it may help you save a life one day......!! Rx

                                     

                                                      BIG RICKS SWIM TEAM                                    BRITISH HEART FOUNDATION SPORTS TEAM OF 2011