Puna Waterdogs

11/23/2024

11/23 Good morning waterbeings! Here are a few ideas to play with as you swim this week ... Enjoy your swim!

"In the water I am beautiful" (Kurt Vonnegut)

Warm up:
25 freestyle, 25 breaststroke
50 freestyle, 50 breaststroke
75 freestyle, 75 breaststroke
100 freestyle, 100 breaststroke

Sensory swim:
Come to balance on your back, arms are at your side. Let the water line touch the corner of your goggles. Experiment by making a hull shape with your back to help with balance - round your shoulders ever so slightly and press into your buoy - that is lean on your lungs until your hips feel light. When you are balanced you'll show a dry patch of thigh on each kick. Don't let your kick get splashy, just ruffle the surface. Time to practice...
4 x 25

Main set:
4 x 25 Drill -
4 x 50 Choice - swim to build, each 50 gets a little faster

4 x 25 Drill - for non free strokes, options: L-shaped arms for back, sculling for breast, single arm fly...
10 x 50 Choice - 25m free, 25 stroke of choice (set a pace time if you want to challenge yourself)

3 x 100 free
3 x 100 choice - 50 free, 50 stroke
3 x 100 stroke
3 x 100 free - 50 stroke, 50 free

Cool down:
Easy on ya lasagna 100 m freestyle, elementary backstroke, stretching on the wall.

10/10/2024

10/10 Aloha waterbeings! Water worldwide is finding her way inside everywhere - reminding us of her awesome power. We are also capable of short bursts of intensity followed by relatively short periods of recovery. Did you know that sprinting, or going as fast as you can, is a great stress reliever and triggers an anti-inflammatory response? Feel good!

Warm up:
200 freestyle

Sensory:
4 x 75 (50 drill, 25 swim focusing on the benefit of the drill)
*Drill ideas: flick drill, dragging finger tips, sculling, ticktock

Sprint set:
2 x 200 (odd laps easy, even laps sprint)
Rest 2-3 minutes

4 x 50
(1st 50 on 1:00, 2nd 50 on :55, 3rd 50 on :50, 4th 50 on 45)
Rest 2-3 minutes
Repeat if you want to challenge yourself!

Cool down:
50 elementary back stroke
Stretch on the wall

10/05/2024

Aloha, good morning water beings!

The goal of swimming is not to fight against the water, but to move with it... by focusing on technique, fluid motion and a pace that feels natural you can access a deep workout while keeping cortisol low... Today your swim should feel like a gentle current - steady and powerful and never overwhelming.

Warm up:
600 Choice @ 15:00 2(200 swim, 50 kick, 50 pull)

Main set:
8x75 Choice (25 kick, 50 swim)
6x50 Pull (experiment with longer exhales)
4x50 Choice (25 easy, 25 focus on glide)

Cool down,
300 long and easy

Total = 2000m

09/28/2024

9/28

Good morning water beings! Here is a workout you can do as a whole, or separate out into smaller waves across your week. It's designed to challenge some of our patterns in the pool and usher in new energy!

Warm up
400m (take time to stretch out, feel the sun, notice your shadow, come to balance)

Main set
50m (25 drill, 25 swim) + 100m (25 scull, 50 swim, 25 scull)
*repeat 4x*

4 x 75m :10 rest (no freestyle!)
+100m choice
*repeat 2x*

4 x 100m
- Dive in for your first 50, stay in the water when you finish. Push off the wall for your second 50 and pull yourself out when you finish. Each 50 should be on a pace time of 1:00.

4 x 150m Choice

Cool down -
Easy 100m + floating and stretching in the water.

ALOHA!!

09/21/2024

9/21

Good morning water beings!

This workout is designed to feel heavy, so every cell in your body feels saturated and your desires feel in reach! Dive in and let this swim session fuel your confidence and strength... enjoy YOUR swim!

Warm up: 400m freestyle, 300m kick, 200m pull, 100 choice
(1000m)

Main set:

400m freestyle on 7:00
2 x 200m Choice (kick, drill, swim, sprint - by 50s)
Rest :10, :30 or 1:00 as needed
-Repeat if you like it!

100 technique focused freestyle
100 freestyle build (every lap gets a little faster, your last one should get really uncomfortable) on 1:30
Rest :10, :30 or 1:00 as needed
-Repeat x4

Cool down - elementary back stroke, breast stroke (stretch out), wall bobs, stretch in the water.

(Total: 2600m+)

09/14/2024

Good morning water beings! Here is a workout you can play with - make it your own! Challenge yourself as you feel able...

9/14/24

Warm up: 200 open, 100 kick + 100 pull, 200 open (open means stretch out, feel the water, find your sweet spot!)

Main set:

100 Freestyle drill (75m drill then 25m scull)
100 Easy
(Repeat if you really groove on technique!)

8x25 I.M. order (fly,back, breast, free) :40
200 Freestyle
Rest as needed (:15, :30, 1:00...)

4x50 I.M. order or choose 1 stroke and stay with it on 1:15
200 Freestyle
Rest

2x100 IM order or choose 1 stroke and stay with it on 2:00
200 Freestyle
Rest

200 Freestyle
200 IM or that one stroke you stayed with ;)
200 Recover

Cooldown: 50-100m easy backstrokes/breaststroke and stretch on the wall.

Total: 2,100m

08/26/2024

Have you ever wanted to take part in a swim meet? Register for the first masters swim meet on the Big Island in a very very long time!

9/14/2024: USMS Swim Meet, Individual Registration, Kailua Kona, HI - Register Now!

08/18/2024

Sat 8/17

Simple warm up:
200m Free - 200m Kick - 200m Pull

Set 1:
💧200m Choice + 200m Free
💧4 x 100 Choice, @:15 sec rest
💧400m, focus on streamline

Repeat Set 1, this time sub in IM for choice, if can! Challenge yourself as you feel able.

Cool down🤤
💧50m back, no arms, with fins - stretch out!

Let me know how you liked it!

07/22/2024

Is your freestyle feeling old-timey?
See if you can see yourself in this short video which compares how swimmers were coached to swim freestyle in the past and how they are coached today … making little corrections in the water makes swimming more enjoyable and prevents injuries.

Susan Ingraham, USMS Level 4 Coach, will teach you how freestyle has evolved over time and how to swim modern freestyle. 🏊‍♂️ For more swimming technique c...

07/09/2024

These fish don’t know what they’re missing! Come swim with us and see how good the water feels!