we've got a 50th birthday at swim practice tomorrow. It's also our last day for two weeks until the pool re-opens. Does anyone have an idea of a really fun workout for an hour featuring 50's? We've got a diverse mix of fast and less fast swimmers.
Thanks!
Thanks for the ideas! We had fun with it, so in addition to brining 50 munchkins to the pool*, we did:
WARM UP:
1 X 350, done as 7 50's on 6:50
1 X 250, kick with FINS, done as 5 50's on 4:10
1 x 150, pull, done as 3 50's on 2:30
1 X 50, ALL OUT on :50
MAIN SET:
10 X 50 on :50, Butterfly drill: alternating one-arm fly with flutter kick (note: if you end up just doing freestyle, that's kinda the point.)
5 X 50 on :50, Dolphin dives for 12.5, swim all out for 25, dolphin kicks for 12.5
5 X 50 on :50, ALL OUT, like you were chasing down a bear that stole your donuts.
4 X 50 on :50, SIDESTROKE**, odds on left, evens on right
4 X 50 on :50, IMO, but you'll probably just end up doing them all as backstroke, anyway
1 X 200 on 3:20, broken at the 50's
2 X 50 choice
If time remains after 2500:
water polo, vertical kicking, diving for quarters, in-water relay starts, open-water turn practice, just float, have fun, swim as hard as you can, or just eat donuts.
We did in-water relay starts, over-50 swimmers vs. under-50 swimmers. The unders won the freestyle relay (with the aid of fins) and the overs won the 25 yards of dolphin dives / 25 yards of corkscrew swim relay.
*We toyed with the idea of making the birthday celebrant eat a munchkin after each 50, but no one wanted to be on clean-up duty.
**SIDESTROKE - the best part of the workout. I believe the time has come for a sidestroke revitalization in the swimming world.
Thanks for the ideas! We had fun with it, so in addition to brining 50 munchkins to the pool*, we did:
WARM UP:
1 X 350, done as 7 50's on 6:50
1 X 250, kick with FINS, done as 5 50's on 4:10
1 x 150, pull, done as 3 50's on 2:30
1 X 50, ALL OUT on :50
MAIN SET:
10 X 50 on :50, Butterfly drill: alternating one-arm fly with flutter kick (note: if you end up just doing freestyle, that's kinda the point.)
5 X 50 on :50, Dolphin dives for 12.5, swim all out for 25, dolphin kicks for 12.5
5 X 50 on :50, ALL OUT, like you were chasing down a bear that stole your donuts.
4 X 50 on :50, SIDESTROKE**, odds on left, evens on right
4 X 50 on :50, IMO, but you'll probably just end up doing them all as backstroke, anyway
1 X 200 on 3:20, broken at the 50's
2 X 50 choice
If time remains after 2500:
water polo, vertical kicking, diving for quarters, in-water relay starts, open-water turn practice, just float, have fun, swim as hard as you can, or just eat donuts.
We did in-water relay starts, over-50 swimmers vs. under-50 swimmers. The unders won the freestyle relay (with the aid of fins) and the overs won the 25 yards of dolphin dives / 25 yards of corkscrew swim relay.
*We toyed with the idea of making the birthday celebrant eat a munchkin after each 50, but no one wanted to be on clean-up duty.
**SIDESTROKE - the best part of the workout. I believe the time has come for a sidestroke revitalization in the swimming world.