PSU Club Swim

Tracking Olympic Trials is bringing my productivity to a screeching halt.

MeetMobile is the best app though- it’s free, and you can easily track your favorite swimmer’s progress in real time. I highly recommend it!

Olympic Trials pool!!

Olympic Trials Broadcasts:

Olympic Trials Broadcasts: 
All but the fastest heats of preliminaries will be webcast live at usaswimming.org

The fastest three heats of preliminaries will be broadcast each day on NBC Sports Network (formerly Versus). They will be taped and air as follows:

June 25 6:30 – 8:00 p.m. (all times are ET)
June 26 6:30 – 8:00 p.m.
June 27 7:00 – 8:00 p.m.
June 28 4:30 – 5:30 p.m.
June 29 4:30 – 6:00 p.m.
June 30 6:30 – 8:00 p.m.
July 1 6:00 – 7:00 p.m.

The NBC shows (finals) will air:
8:00 – 9:00 p.m. – Eastern
7:00 – 8:00 pm. – Central
7:00 – 8:00 p.m. – Mountain (delayed one hour)
8:00 – 9:00 p.m. – Pacific (delayed three hours)

This is for June 25 – July 1. On July 2, the show is only 30 minutes from 8:00 – 8:30 p.m. (ET).

Can’t stress enough how important warm-up is!!

Keep it consistent- at this point, you should know what works for you. Personally, I need about 1,500 under my belt before I can perform well. For some people, they might need more, some might need less but NO ONE DOESN’T NEED A WARM UP!!

Here is one of my personal favorite meet warm-ups for anyone who is struggling coming up with something to do on their own. The first warm-up before the meet starts is when you need to really stretch it out and get in some yards, then later before your event is when you just do a little warm-up swim and some sprints.

Get your heart-rate up and include the strokes that you will be swimming that day at the meet:

400 Swim - build each 100
6x50 Kick @ 1:00
6x50 Drill/Swim @ 1:00

4x50 build, work your turns @ 1:00

3-4 Cycles of 25s @ :30:

1. Distance per Stroke
2. Build
3. Sprint
4. Easy

- practice turns
- sprints from the blocks - include a turn at the end of the 25, but don’t push off, just practice hitting the wall and doing the turn itself to get your timing down

100 easy (optional, if you feel good after the block sprints then don’t feel obligated) 

Tonight was Beth’s last practice :(

400 swim, every 4th lap back
5x100 50kick/50 drill stroke @ :15 rest
12x50 @ 1:00 stroke - feel free to mix it up by round!
4x:
1. Perfect technique
2. Build
3. Sprint 

4x100 50 fly or back/50 free or 25 breast/75 free @ 1:35
2x50 drill @ 1:00
200 negative split @ 3:00 (2nd 100 faster than 1st)
3x100  50 fly or back/50 free or 25 breast/75 free @ 1:30
2x50 drill @ 1:00
200 negative split @ 3:00
2x100  50 fly or back/50 free or 25 breast/75 free @ 1:25
2x50 drill @ 1:00
200 negative split @ 3:00

100 easy

24x25 stroke @ :30
6x:
1. Distance per Stroke
2. Fast 12.5 (work breakout)
3. Fast back 12.5 (work finish)
4. Fast

200 easy

400 swim, every 4th lap back
5x100 50 kick/50 drill, choice @ :15 rest
12x50 @ 1:00
Repeat x4:
1. Perfect
2. Build
3. Sprint 

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400 Swim
300 Kick
200 Pull
100 Drill, stroke

5x100 @ 1:20/1:30 maintain pace

8x50 overkick @ 1:00

Ladder: 

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I’m hoping everyone can find time to get in the pool this weekend, and work on the strokes you are swimming at nationals, since most of you are swimming at least one event that isn’t freestyle (there are also 350+ people signed up for 50 free at nationals… might be in your best interest to focus on a stroke!)

300 Swim
300 Kick
300 25 scull/25 drill choice

8x75 free
2- @ 1:10
2- @ 1:05
2- @ 1:00
2- @ :55

4x125 @ 2:00 stroke
1- 50 easy free, 75 fast
2- 25 fast, 50 easy free, 50 fast
3- 50 fast, 50 easy free, 25 fast
4- 75 fast, 50 easy free

5x100 Kick @ 2:00/2:10, hold a pace  you establish in the first 100- make these fast! all of you need to improve on your kicking in your races.

100 easy 

10x50 Stroke
3- @ 1:10
3- @ 1:00
3- @ :55
1:00 rest
1- all out, for time 

100 easy

4x200 @ 2:35/2:40/2:50
maintain a strong pace, try to even split each 200 (glance at the clock going into your turn at the 100 mark, and then try to match that time on the 2nd 100!)

Broken 100 swims - 4x(4x25) @ :20 (free)/ :25 (fly/back) / :30 (breast/IM)
SPRINT these 25s- treat them like broken 100s, combine the 25 times to get your 100 time. Take :30 rest between each

50 easy

More broken 100s - 4x(2x50) @ :40 (free)/ :50 (fly/back) / :55 (breast/IM)
take :30 rest between each round 

200 easy

400 every 4^th lap back
300 50 K/50 Drill IMO
200 25 drill stroke/ 25 free
100 fly kick on back

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