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Swim Workouts Week of 2-2-14

Hello Triathletes!

Keeping this short and simple -- you have a TEST SET next week! Get excited!! And give it your best effort on that day - may not be your fastest but the effort is what we're looking for.
Enjoy!

~Valerie


2-3-14

 

Groups A: Practice 1- TEST SET DAY!

 

WARM UP: 4 x 400 done as:

            #1 – swim choice RI :30-1:00

            #2 – 50 kick, 50 drill choice x 4 (continuous)

            #3 -  50 non-free, 50 free (IM order if you do all 4 strokes) x 4 (continuous)

            #4 -  6 x 50 desc 1-3 to strong (get your heart rate up!) on RI :20, then 100 easy

 

MAIN SET:  TEST SET DAY!

            10 x 100 best effort on RI :15

            Give this your best effort you can hold and record your times. Get after it!

 

COOL DOWN SETS: 

1 x 100 super easy

1 x 600 pull your choice of equipment – go as you feel

1 x 100 25 kick on back, 25 backstroke easy

 

TOTAL: 3400

 

 

Groups A: Practice 2

 

WARM UP:  300 swim easy

 

WARM UP SET:  fins

            12 x 50 done as :

                        4 x 3 x 50: on RI: :20

                                    #1: 25 underwater kicking, 25 kick on back
                                    #2: 25 catch up drills, 25 straight arm recovery (no high elbow)

                                    #3: 25 build to fast (burst off that wall and get going fast!), 25 easy

 

MAIN SET: these are quick descend! i.e. you should be giving #3 and #4 a very strong effort!

            4 x 200 desc 1-4 on RI :20

            2 x 50 easy on RI :20

            4 x 150 desc 1-4 on RI :15

            2 x 50 easy on RI :20

            4 x 100 desc 1-4 on RI :10

            2 x 50 easy on RI :20

 

            1 x 500 pull

 

COOL DOWN: 100 easy

 

TOTAL: 3700

           

 

GROUP B: Practice 1- TEST SET DAY!

 

WARM UP: 4 x 300 done as:

            #1 – swim choice RI :30-1:00

            #2 – 50 kick, 50 drill choice x 4 (continuous)

            #3 -  50 non-free, 50 free (IM order if you do all 4 strokes) x 4 (continuous)

            #4 -  4 x 50 desc 1-4 to strong (get your heart rate up!) on RI :20, then 100 easy

 

MAIN SET:  TEST SET DAY!

            10 x 100 best effort on RI :15

            Give this your best effort you can hold and record your times. Get after it!

 

COOL DOWN SETS: 

1 x 100 super easy

1 x 400 pull your choice of equipment – go as you feel

1 x 100 25 kick on back, 25 backstroke easy

 

TOTAL: 2800

 

GROUP B: Practice 2

 

WARM UP:  300 swim easy

 

WARM UP SET:  fins

            12 x 50 done as :

                        4 x 3 x 50: on RI: :20

                                    #1: 25 underwater kicking, 25 kick on back
                                    #2: 25 catch up drills, 25 straight arm recovery (no high elbow)

                                    #3: 25 build to fast (burst off that wall and get going fast!), 25 easy

 

MAIN SET: these are quick descend! i.e. you should be giving #3 and #4 a very strong effort!

            3 x 200 desc 1-3 on RI :20

            2 x 50 easy on RI :20

            3 x 150 desc 1-3 on RI :15

            2 x 50 easy on RI :20

            3 x 100 desc 1-3 on RI :10

            1 x 50 easy on RI :20

 

            1 x 400 pull

 

COOL DOWN: 150 easy

 

TOTAL: 2900

 

GROUP C: Practice 1TEST SET DAY!

 

WARM UP: 4 x 200 done as:

            #1 – swim choice RI :30-1:00

            #2 – 50 kick, 50 drill choice x 4 (continuous)

            #3 -  50 non-free, 50 free (IM order if you do all 4 strokes) x 4 (continuous)

            #4 -  3 x 50 desc 1-3 to strong (get your heart rate up!) on RI :20, then 50 easy

 

MAIN SET:  TEST SET DAY!

            7 x 100 best effort on RI :20

            Give this your best effort you can hold and record your times. Get after it!

 

COOL DOWN SETS: 

1 x 100 super easy

1 x 300 pull your choice of equipment – go as you feel

1 x 100 25 kick on back, 25 backstroke easy

 

TOTAL: 2000

 

 

GROUP C: Practice 2

 

WARM UP:  300 swim easy

 

WARM UP SET:  fins

            6 x 50 done as :

                        2 x 3 x 50: on RI: :20

                                    #1: 25 underwater kicking, 25 kick on back
                                    #2: 25 catch up drills, 25 straight arm recovery (no high elbow)

                                    #3: 25 build to fast (burst off that wall and get going fast!), 25 easy

 

MAIN SET: these are quick descend! i.e. you should be giving #3 and #4 a very strong effort!

            3 x 200 desc 1-3 on RI :30

            2 x 50 easy on RI :30

            3 x 150 desc 1-3 on RI :30

            2 x 50 easy on RI :30

            3 x 100 desc 1-3 on RI :20

            1 x 50 easy on RI :30

 

 

COOL DOWN: 50 easy

 

TOTAL: 2100