District of Columbia Recreation and Parks Masters Swim Team

District of Columbia Recreation and Parks Masters Swim Team

Suggested Sets

Here’s a good dry land workout, with mostly no equipment. I think the coach does a good job explaining everything.

https://www.youtube.com/watch?v=qoQnsbfMCeI

 

Here’s a bunch of dryland exercises from USMS magazine:

Dryland Exercises

William found this:
Bunch of awesome drylands in this video from Nebraska Swimming:

A wonderful yoga and pilates studio is now doing live classes through Zoom. The name of the place is Haute Bodhi and the e-mail address is hautebodhi@gmail.com. They also have a Facebook group that posts some classes for free, but for the live stream classes (worth it!) you have to sign up.

Barre3 is offering free online workouts. Also tons of great online yoga options out there – East Side Yoga on the Hill is a great one to support!

In the spirit of needing a set with intervals to get through a workout, I highly recommend the workouts that fitness blender puts together. The bonus is that they are free, of varying lengths (so if you would’ve shown up late to practice, just pick a shorter one…), and don’t require any equipment so you can do them at home!

https://www.fitnessblender.com/videos

 

Spell your First/Last Name (do set 3x’s through)
  • A: 25 mountain climbers
  • B: 50 jumping jacks
  • C: 25 sit ups
  • D: 10 push ups
  • E: 1 min wall sit
  • F: 20 Burpees
  • G: 35 medicine balls slams
  • H: 1 min plank
  • I: 25 squats
  • J: 30 scissor kicks
  • K: 30 lunges
  • L: 1 min Russian twists
  • M: 15 burpees
  • N: 1 min squat hold
  • O: 40 sit ups
  • P: 25 squats
  • Q: 1 min plank push-ups
  • R: 40 bicycle kicks
  • S: 25 push-ups
  • T: 35 squat jumps
  • U: 1 min wall sit
  • V: 40 squats
  • W: 25 jumping lunges
  • X: 40 sit ups
  • Y: 1 min plank
  • Z: 30 burpees

Main Set

20×100

2 sets of 5 100s free descend intervals 1:40, 1:35, 1:30, 1:25, recovery 2:20

2 sets of 5 100s IM descend intervals 1:55, 1:50, 1:45, 1:40, recovery 2:20

Long Course Only (please)

2 x 300 Fr  Descend

3 x 200 Fr Descend

6 x 100 Fr Descend

4 x 100 – Fly 25 Fr 50 Fly 25

4 x 100 – Back descend

4 x 100 – Breast descend

4 x 100 – Free descent

4 x 100 – Breast 25 Free 50 Breast 25

4 x 100 – Back ascend

4 x 100 – IM

Super 500

Sprint Set – each 25 is on 30 seconds

  • 25-75
  • 50-25-25
  • 50-50
  • 75-25
  • 50-25-25

Two versions:

  • All freestyle
  • IM order (25s fly, 50s back, 75s breast)

10 X 75 stroke total like so:

3 X 75 of each stroke in IM order, but with one moving 25 of free in each 75. So the first three 75s will be, by 25, fly-fly-FREE, fly-FREE-fly, FREE-fly-fly.

Repeat, doing 3 X 75 of backstroke and 3 X 75 of breaststroke, with the moving 25 of free.

The 10th 75 is IM order by 25, fly-back-breast. Finish with 50 easy and you’ll have done 800.

1000 warm up (Larry style it!)

5 x 200 IM

10 x 100 – 1:20 interval

8 x 50 Breaststroke, alt Drill/Swim
4 x 50 Breaststroke, descend
take 2 minutes
100 Breaststroke fast.

5 x 1000 Free – 20s rest between