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Swim Workouts Week of 5-19-14

Hello Triathletes!

Below are the swim workouts for the week - enjoy!

~Valerie

5-19-14

 

 

Groups A: Practice 1

 

WARM UP:  300 swim, 200 pull.  10 x 50 odds kick. Even 15meters burst, rest of the way easy. RI :15.

 

MAIN SET: how to do the set: 300’s get progressively faster so the 4th one is all you have left. The 50’s stay steady effort but NOT easy!  High z1 effort or 70%.

            1 x 300 on RI :25

            4 x 50 on RI:10

1 x 300 on RI :20

            4 x 50 on RI: 10

            1 x 300 on RI :15

            4 x 50 on RI :10

            1 x 300 on RI :10

            4 x 50 on RI :10

 

Set #2:  4 x 250 - #1band only, #2 band and paddles, #3 paddles only, #4 choice

 

COOL DOWN: 100 easy

 

TOTAL: 4,100

 

Groups A: Practice 2

 

WARM UP SET:

            4 x 300 done as:

                        #1 – swim free

                        #2 – 2 x 150 as 25k/25s RI:15

                        #3 – 3 x 100 IM or 50non-free/50free. RI :15

                        #4 – 6x50 desc 1-3,4-6 on RI:15

            3 x 50 – 20m burst – fast off the wall!! Rest of the way easy. RI :30

            1 x 50 super easy, get ready for main set

 

MAIN SET:

            1 x 200 FAST!!!! For time so get after it! on RI 2:30 (swim easy if you can…)

1 x 200 FAST!!!! For time so get after it! on RI 2:30 (swim easy if you can…)

1 X 100 super easy, do whatever you need to do to recover RI 1:00

1 x 100 FAST!!! Dig deep and give this whatever you have left!!

1 x 200 super easy

 

SET #2: 4 x 400 done as:           

            #1: pull as you feel RI :20

            #2: 4 x 100 swim steady as you feel Ri :20

            #3: pull paddles only breathing 3/5 by 50. RI :30

            #4: 4 x 100 swim steady as you feel Ri :20

 

COOL DOWN: 100 easy

 

TOTAL: 3900

 

 

GROUP B: Practice 1

 

WARM UP:  300 swim, 200 pull.  6 x 50 odds kick. Even 15meters burst, rest of the way easy. RI :15.

 

MAIN SET: how to do the set: 300’s get progressively faster so the 4th one is all you have left. The 50’s stay steady effort but NOT easy!  High z1 effort or 70%.

            1 x 300 on RI :25

            3 x 50 on RI:10

1 x 300 on RI :20

            3 x 50 on RI: 10

            1 x 300 on RI :15

            3 x 50 on RI :10

            1 x 300 on RI :10

            3 x 50 on RI :10

 

Set #2:  4 x 200 - #1band only, #2 band and paddles, #3 paddles only, #4 choice

 

COOL DOWN: 100 easy

 

TOTAL: 3300

 

 

GROUP B: Practice 2

 

WARM UP SET:

            4 x 300 done as:

                        #1 – swim free

                        #2 – 2 x 150 as 25k/25s RI:15

                        #3 – 3 x 100 IM or 50non-free/50free. RI :15

                        #4 – 6x50 desc 1-3,4-6 on RI:15

            3 x 50 – 20m burst – fast off the wall!! Rest of the way easy. RI :30

            1 x 50 super easy, get ready for main set

 

MAIN SET:

            1 x 200 FAST!!!! For time so get after it! on RI 2:30 (swim easy if you can…)

1 x 200 FAST!!!! For time so get after it! on RI 2:30 (swim easy if you can…)

1 X 100 super easy, do whatever you need to do to recover RI 1:00

1 x 100 FAST!!! Dig deep and give this whatever you have left!!

1 x 200 super easy

 

SET #2: 2 x 400 done as:           

            #1: pull choice as you feel RI :20

            #2: 4 x 100 swim steady as you feel Ri :20

           

COOL DOWN: 100 easy

 

TOTAL: 3100

 

GROUP C: Practice 1

 

WARM UP:  300 swim, 200 pull.  6 x 50 odds kick. Even 15meters burst, rest of the way easy. RI :15.

 

MAIN SET: how to do the set: 200’s get progressively faster so the 4th one is all you have left. The 50’s stay steady effort but NOT easy!  High z1 effort or 70%.

            1 x 200 on RI :25

            2 x 50 on RI:10

1 x 200 on RI :20

            2 x 50 on RI: 10

            1 x 200 on RI :15

            2 x 50 on RI :10

            1 x 200 on RI :10

            2 x 50 on RI :10

 

Set #2:  4 x 100 - #1band only, #2 band and paddles, #3 paddles only, #4 choice RI :30

 

COOL DOWN: 100 easy

 

TOTAL: 2300

 

GROUP C: Practice 2

 

WARM UP SET:

            4 x 200 done as:

                        #1 – swim free

                        #2 – 2 x 100 as 25k/25s RI:20

                        #3 – 2 x 100 IM or 50non-free/50free. RI :25

                        #4 – 4x50 desc 1-3, #4 easy on RI :20

            3 x 50 – 20m burst – fast off the wall!! Rest of the way easy. RI :30

            1 x 50 super easy, get ready for main set

 

MAIN SET:

            1 x 200 FAST!!!! For time so get after it! on RI 2:30 (swim easy if you can…)

1 x 100 FAST!!!! For time so get after it! on RI 2:30 (swim easy if you can…)

1 X 100 super easy, do whatever you need to do to recover RI 1:00

1 x 100 FAST!!! Dig deep and give this whatever you have left!!

1 x 200 super easy

 

1 x 400 pull go as you feel

           

COOL DOWN: 100 easy

 

TOTAL: 2200