SWIM

There is a group starting to swim at Wildcat Lake, as it gets warmer they will probably start swimming there consistently.   These swims are  “on your own” and we watch out for each other, but for safety sake, people who show up should be in a wet suit, have a brightly colored bathing cap, and have an understanding that there is no lifeguard.   As it stands now, they may be there on Sundays at 4:00.
  

SWIM GROUPS:

Bangor Pool                                Sun 12:30 (Masters)

AREA POOLS and INFO:

Team/Abbr/Website	Coach/Team Rep	Pool	Times
Bainbridge Area Masters BAM bainbridgeaquatic masters.org	Lynn Wells 206-371-6710 swimlynn@usms.org   Brian Russell (425) 985-2677 underwater.russell@gmail.com	Bainbridge Aquatic Center High School Rd & Madison Ave Bainbridge Island WA 98110 206-842-2302 (More swims on web site)	5:15-6:30 am  M – Th 5:15-6:30 am M, W, F (no coach) 9:00-10:00 am M-Th Noon-1:00 pm M-Th 7:00 – 8:30 am Sat May-Sep: Open Water Training
Bremerton Tennis and Athletic Club BTAC	Kate Flikkema 740-739-0955 Kateflik@yahoo.com Krysta Gomes kdgomes@comcast.net	Bremerton Tennis & Athletic Club 1909 NE John Carlson Rd Bremerton WA 98311	6:30 – 8:00 am T, F
Old Olympic Peninsula Swimmers OOPS	(no coach) Frank Warner 360-692-1040 frank@frankwarnercpa.com Steve Peterson 360-692-1669 speterson@bandwagon.net	Naval Base Kitsap-Bangor MWR Pool 2700 Ohio St Bangor WA 98315 360-535-5941	4:30 – 5:30 pm M-F
Olympic Aquatic Club OAC www.oacswim.org	Marilyn Grindrod 360-638-1435 coachmarilynG@centurytel.net Jessica Breitbarth 360-394-6267 jbreitbarth1@comcast.net	Olympic High School 7070 Stampede Blvd Bremerton WA 98311 Glenn Jarstad Pool Bremerton WA 98310	7:00 – 8:00 pm M, W     6:00 – 7:00 pm F

SOME SWIM WORKOUTS TO CONSIDER FOR VARIETY…

3000 yards	3250 yards	3400 yards	3100 yards
400 Easy	400 warm up	8 x 75 @1:15/1:30	8 X 100 @ 1:40/1:55
400 Hard	400 hard	6 x 100 @ 1:40/2:00	500 @ 7:41/9:15
400 kick	300 kick	4 x 200 @ 3:30/3:50	400 kick
400 pull with 10 pushups	300 pull	300 BF kick	400 pull
1×1400 @1:40/2:00	1650 for time	300 pull	5 x 200 @ 3:30/3:50
	200 easy c/d	16 X 25 on the :30 w/fins
2600 yards	3000 yards	3100 yards	2950 yards
12 X 50 on :50	8 X 100@ 1:45	2 X 400 @ 6:30	200 easy
12 X 50 on :50	6 X 100 @ 1:40	2 X 200 @ 3:15	1000 (50 E/50H)
16 X 25 on :30	4 X 100 @ 1:35	2 X 100 @ 1:35	300 kick
16 X 25 on :30	2 X 100 @ 1:30	400 Kick	400 pull
3 X 200 @4:00	300 kick	400 Pull	6 X 100 brest/back
	300 pull	500 for time 7:42	6 X 75 breast/back/free
	4 X 100 @ 1:30	2 X 200 @ 3:10
1500 yards	repeat last 3 steps	1600 yards	3000 yards
1500 easy	7×50 @ :50	2 X 800	6×100 @ !:50
	7×50 @ :45		3×200 @ 3:15
	300 kick
	300 pull with 10 dips		300 kick
	300 hard		300 pull
	4 x 100 @ 1:40		600 faster every 100
	4 x 50 @ :50		6×100 MAX 1:24
	4 x 25 @ :30
2000 yards	3000 yards	3000 yards	2000 yards
2×1000	300 hard	4×200 @ 3:15	1000
	300 easy	4×100 @1:35	1000 kick
	300 kick	4×50 @ :45
	300 pull	4×25 @ :30
	8X100 1:40/1:50	8 x 50 kick
	500 for time	8 x 50 pull
	5×100 1:40/1:50	4×100 @ 1:40
		6×50 on :60 w/fins all out
3500 yards	3000 yards	3000 yards
1000	8×75 @ 1:20	1×1000 easy	1 mil lake swim
1000 pull	9×50 @ :50	1×1000 pull
1000	kick 10 x 25 10 sec rest	1×1000 medium
500 timed	pull 10 x 25 10 sec rest
	3 sets of
	2×100 @1:40
	2×100@ 1:25
	1×100 @ 1:25
3000 yards	2000 yards		2000 yards
500 easy	1000 free	500 easy	1000 free
500 timed	1000 pull		1000 pull
500 kick
500 pull
5×100 @1:30
500 easy
3500 yards	3000 yards	3400 yards
400 easy	8×100 @ 1:35	4×300 @ 4:45
500 timed	4×100 @ 1:35	14×50 @ :50
5×100 @ 1:40	2×100 @1:25	300 kick
300 Kick	3×100 @1:30	300 pull
300 pull	300 kick	100 IM @ 2:00
5×100 @ 1:40	300 pull	2×50 not free
500 time	IM 4×100 @ 1:35	4×25 @:30
500 pull	4×50 not free @ 1:00	repeat 3 times last three
	4×25 :30