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

http://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    
       

 

Advertisements

8 Comments »

RSS feed for comments on this post. TrackBack URI

  1. i am just curious about the last swim workout of 3400 yards. it says 4×300 @ 3:10. Is this a typo?

    • Yep, I guarntee I can’t swim that fast… it is a typo. I’ll get it fixed, thanks

  2. Is the Wildcat lake swim Sunday April 26? or did I miss it?

    • The group “plans” on being there every week, last week (April 18) was the first weekend. – Yep, it was cold, it has been a little sunnier, so should be a little warmer.

  3. Hello,
    I signed up for the FT Lewis event in June. Any idea where I can buy a wetsuit? I usually swim at the pool on base. Please email ideas to martin.woomer@navy.mil

    Thanks

    Marty

  4. This group inspires me a lot. I am engaged in a swimming workout training to improve my swimming skills.

  5. I also love swimming. Buying cheap pool products is my hobby. It really makes me happy.

  6. You need to be a part of a contest for one of the highest quality blogs online.

    I will highly recommend this blog!


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Blog at WordPress.com.
Entries and comments feeds.

%d bloggers like this: