Swim Workout 10

11/25/09

Warmup: 300 free, 300 choice.

4 x 200s - 100 kick, 100 underwater turns(go underwater at the flags and flip turn underwater). On 3:15.

12 x 50s - On 1 minute. 2 free, 2 back. Working on technique.

10 x 25s swim - 1 fast, 1 easy, 2 fast, 2 easy. 5 free, 5 stroke.

200 - all-out broken(first round is 2 x 100, second round is 4 x 50, third round is 8 x 25). On 4:00.
2 x 100 - 50 kick, 50 swim(same stroke as 200). On 1:50.
2 x 50 - 1 drill, 1 swim. On 1:00. Choice.
Six times through. 1 time free, 1 time stroke


200 cool down.

Swim Workout 9

10/14/09

Warmup: 400 free

100 stroke - 50 drill, 50 swim on 1:45.
4 x 25 stroke kick on :30 all out.
6 times through this.

8 x 150s Fly w/ Fins - 50 kick, 50 drill working on hand anchoring and kick, 50 swim breathing every 3 on 2:30.

10 x 50s w/ a stick - 2 on :40, 3 on :45.
200 - Left hand paddle, right foot stick.
200 - vice versa.
2 times through this.

Swim Workout Day 8

Swimming:

Warmup: 200 free swim, 200 IM drill, 200 choice swim

12 x 50s - 3 of each stroke- 1 kick, 1 drill, 1 swim.

1 x 25 fly, 2 x 50 back, 3 x 75 breastroke, 4 x 100 free
1 x 25 back, 2 x 50 breastroke, 3 x 75 free, 4 x 100 fly
1 x 25 breastroke, 2 x 50 free, 3 x 75 fly, 4 x 100 back
1 x 25 free, 2 x 50 fly, 3 x 75 back, 4 x 100 breastroke
:10 sec rest

200 easy cooldown

Swim Workout 7

Swimming: Easy Day

Warmup: 300 free swim, 300 choice swim
300 free kick, 300 choice kick

8 x 50s - Butterfly w/ fins on :40
12 x 25s - Underwater dolphin kick on odds and backstroke on evens on :40

Cooldown: 20 easy

Swim Workout 6

Swimming:

Warmup: 300 free, 300 choice

8 x 100s - Freestyle kick on 2:00
5 x 500s - Freestyle pull on 6:30

Cooldown:
200 freestyle kick easy
200 swim easy

Swim Workout 5

7/23/09

Swimming:

Warmup - 300 free, 300 choice
7 x 400 IM - on 6:00
1 x 200 IM - all out off the starting block for time
400 free easy cooldown

Swim Workout 4

Swimming:

Warmup:
- 400 free, 400 reverse IM
- 8 x 100s - Freestyle kick on 2:00
- 8 x 50s Freestyle- Crocker Drill on 1:30- First 50 - 15m underwater dolphin kick then swim rest of 25, then halfway dolphin kick and swim rest of 25.
- Second 50 - Halfway underwater dolphin kick then swim rest of 25, then whole lap underwater dolphin kick and swim rest of 25.
- 8 x 50s Freestyle - 4,3,2,1 breathing(4 breaths per 50 and descending) on 1:00
- 8 x 100s - Freestyle Catch-up drill.
- 200 cooldown

Swim Workout 3

Dryland:

None

Swimming:

Warmup - 300 free, 300 choice
- 8 x 75s freestyle- odds are 25 right arm, 25 left arm, 25 swim. each 75 in IM order.
evens are breathing 3,2,1(taking 3 breaths per 25 and descending)
- 28 x 25s - 1 on :30, 1 on :20
1 on :30, 2 on :20
1 on :30, 3 on :20
1 on :30, 4 on :20
1 on :30, 5 on :20
Twice through, one round free, one stroke
- 5 x 200s freestyle- 1 with a stick(catch-up drill if a a stick isn't present), 2 breathing every 5,3,7,9 strokes per 50, 2 descending(second 100 is faster than first 100)
- 8 x 100s - stroke kick on 2:00
- 200 cool down

Swim Workout 2

Dryland:

-4 lap run around facility (approx. .75 mile)

-1 lap around the pool(25 yard x 25 meter pool) lunges
-50 sit-ups
-50 push-ups
-100 step ups(step up onto first level of bleachers with one leg...50 step ups with each leg)
-1 lap around pool bear crawl

Bold is repeated(x2).

Swimming:

Warm up- 300 free, 300 choice.
8 x 50's Freestyle- breathing 5,4,3,2 (5 breaths per 50 and descending)

Swim Workout Day 1

7/6/09

I realized I am very out of shape. Swimming was actually not difficult but I started moving slower and slower as the sets moved on. I am also very sore from dryland and the fact that I went to play basketball after practice.

Dryland:
(All with medicine ball...the one we used was 5 kg.)

-8 lap run around facility complex(about 1.2 mile or so)
-25 pushups(medball on one hand,pushup, then move medball to other hand and repeat without going down)
-50 bleacher sit ups(holding med ball on chest)
-100 lunges(holding med ball on chest or above head)
-150 squats(holding med ball on chest or above head)
-200 V-ups(i actually didn't complete this...lay flat on back with medball held above head. then in one motion lift your legs and touch med ball to feet and V position).

Swimming:
(All in 25 yard pool- SCY)

Warmup- 300 free, 300 choice
-400 IM- split into 25 kick, 25 right arm, 25 left arm, 25 swim.
-10 x 50 kick on 1:00

Main Set- 4 x 800 IM split up. There is a 30 sec rest between each 800 IM
-First 800 IM is split into 8 x 100 IM with 5 sec rest in between
-Second 800 IM is split into 4 x 200 IM with 10 sec rest
-Third is split into 2 x 400 IM with 20 sec rest
-Last is an 800 IM

Free Anti-Virus Software

Recently, one of my friends had his laptop invaded by a virus. Now, it is realistic to say that people who are on the Internet at least daily will at some point be invaded by a virus, barring they have some god-like anti-virus software in which they probably overpay for. But back to the subject, my friend was asking around for help. My knowledge of computer viruses isn't great so what I did was recommend some free antivirus software to him. Antivirus software are for preventing viruses(and trojans?) from infecting your computer. For most people, free antivirus software is all they need since the quality of protection is usually just as good.

The one I mainly use is AVG Anti-Virus which can be found here.

Another very popular free program is Malwarebytes Anti-Malware.

Sandboxie is a very effective program that I have seen to be very highly recommended.

The two listed above are the ones I use, with Malwarebytes probably the most popular.

If for whatever reason you want a different free anti-virus program, others that I have come across can be found here and here.

Regardless of whichever one you choose, these free anti-virus programs are a must for anyone who doesn't have one right now protecting their computer. I highly recommend you download one of these(or more if you would like to) for the above reason.

Edit: Also, many colleges offer anti-virus deals and others for students. Look into that.

High School Swimming Workouts

It has been a lonngg time since posted something or even logged in. So, with the summer halfway over and my vacation to Malaysia definitely over...it is definitely time to get back in shape for the upcoming swim season unless you're a hardcore swimmer that swims year round. I'm going to start posting swim workouts that I go through. I am not joining a club team but just doing the optional practices that my high school team offers through the summer to stay in shape.

So keep an eye out. Starting soon.