Summer Swim Workouts

Dear Swim Families,

Here are a few swim workouts for those of you have access to a pool or can approximate in a lake. Be sure to adjust distances and/or times as needed. A goal of 1600-2000-3000 meters for a workout is ideal. Even swimming 3 times per week for just 15 minutes can help maintain your feel for the water.

You can choose a combination of warm ups, cool downs and sets to build a workout. These workouts will indicate meters though you can do the same sets in yards. 1000 meters = about 1094 yards

*Using paddles and fins is optional for HS Swimmers. MS swimmers: fins are optional, no need for paddles. Do not use paddles if you have a sore shoulder.

Helpful Abbreviations:

M = meters

FL = Butterfly
BA = Backstroke
BR = Breaststroke
FR = Freestyle
IM = Individual Medley (FL/BA/BR/FR)
CH = Choice of stroke

S= Swim
K = Kick
P = Pull
DR = Drill

WARM UPS

Warm Up # 1
S.K.I.P.S. X 50 M  

S = Swim FR,
K = K Choice
IM = Swim IM order
P = Pull FR
S = Swim CH

Warm Up # 2
S.K.I.P.S. X 100 M

Warm Up # 3
50 S- FR
50 S- CH
50 K- CH
50 P- FR

Warm Up # 4
100 S- FR
100 S- CH
100 K- CH
100 P- FR

Warm Up # 5
50 S- FR
50 K- IM order
50 P- FR
50 S- IM order
50 K- CH

Warm Up # 6
100 S- FR
100 K- IM order
100 P- FR
100 S- IM order
100 K- CH

Warm Up # 7
100 S (50 FR/50 CH)
75 K (25 FL, 25 FR, 25 CH
50 P (25 FR/ 25 CH)
25 S CH

Warm Up # 8
100 S- FR
100 K- IM
50 P- FR

Warm Up # 9
200 S- FR
200 K- IM
100 P- FR

Warm Up # 10
200 (alternate 25 DR/25 S)
150 K- IM order by 25 plus 25 FL/25 CH

Warm Up # 11
400 FR EZ
400 IM (25 K, 25 S, 25 DR, 25 S)

Warm Up # 12
300 IM (25 K/ 25 DR/ 25 S each stroke)
4 X 25 CH- build each 25

SWIM SETS

WORKOUT # 1
Warm Up

6 X 50 FR  (25 S/25 K) on 1:00/1:10/1:15/1:30

4 X 50 NF (25 S/25 K) on 1:10/1:20/1:40
  1. FL 
  2. BA 
  3. BR 
  4. FR

5 X 100 S FR on 2:00/2:10/2:30

3 X 100 S NF on 2:10/2:20/2:40

2 X 100 K Reverse IM order on 2:20/2:30/2:40

8 X 25 -alternate slow drill/FAST swim on :45
  1. FL DR/ 2. FL S
  3. BA DR/ 4. BA S
  5. BR DR/ 6. BR S
  7. FR DR/ 8. FR S

100 FR S Strong pace
200 FR P EZ

Cool down

WORKOUT # 2
Warm Up

4 X 75 IM @ :15 rest
1. FL/BA/BR
2. FR/FL/BA
3. BR/FR/FL
4. BA/BR/FR

100 K (with fins optional)
100 P with pull buoy, (with paddles optional)

FR Ladder-steady effort @ :10-:15 rest
1 X 25
2 X 50
3 X 75
2 X 50
1 X 25

3 X 100 @:10 rest
(25 CH Fast, 75 EZ recovery

Cool Down

WORKOUT # 3
Warm Up

4 X 75 FR @ :15 rest
25 DR fast/ 50 S

2 X 300 FR @ :30 rest (100 S/50 K/100 S/50 K)

6 X 150 @ :20 rest  (50 FR/50 NF/50 FR)
         
4 X 50 K
  1. 25 FL/ 25 BA
  2. 25 BA/25 BR
  3. 25 BR/25 FR
  4. 25 FR/25 FL

Cool down

WORKOUT # 4
Warm Up

200 FR K with fins and board
 Odd lengths- EZ
 Even lengths- Hard

4 X 100 FR @ :15 rest
Build/last 25 M FASTEST

200 BA or FL K on back with fins, no board
 Odd lengths- EZ
 Even lengths- Hard

4 X 100 P FR with pull buoy (paddles optional) @ :20 rest
Build/last 25 M FASTEST

100 S EZ- recovery

4 X 50 S @ :15 rest, steady pace
  Odds- FR
  Evens-ST

3 X 100 DR @ :10 rest
  Mix it up

Cool down

WORKOUT # 5
Warm Up

3 X 50 @ :10 rest
  1. FL/BA
  2. BA/BR
  3. BR/FR

100 FL Kick on back (fins optional)

12 X 100 @ :10 rest
 (find an interval you can hold for FR and IM, this should be challenging)
  3 X 100 FR on 1:50/2:00/2:10/2:20/2:30...
  3 X 100 IM on 2:00/2:10/2:20/2:30/2:45...
  2 X 100 FR
  2 X 100 IM
  1 X 100 FR
  1 X 100 IM

2 X 50 K with board (fins optional) @ :10 rest
50 CH S-recovery
2 X 50 P FR with pull buoy (paddles optional)

Cool down


WORKOUT # 6
Warm Up

12 X 100 (complete as 3 rounds) @ :10 rest
Round 1- FR
Round 2- Stroke or IM (can do FL DR)
Round 3- FR
   100 EZ
   100 Moderate
   100 Build
   100 All Out
   (50 K recovery and then start next round)
 
4 X 50 Kick (with or without boards)
  Odds-fast
  Evens-moderate

4 X 50 Pull with pull buoy
  Odds-fast
  Evens- moderate

Cool down

WORKOUT # 7
Warm Up

4 X 125 @ :15 rest (work the NF segment)
  1. 50 FR/ 25 FL/ 50 FR
  2. 50 FR/ 25 BA/ 50 FR
  3. 50 FR/ 25 BR/ 50 FR
  4. 125 FR

4 X 100 K CH with boards (fins optional) @ :10 rest

4 X 75 @ :15 rest (work the NF segment)
  1. 25 FR/ 25 FL/ 25 FR
  2. 25 FR/ 25 BA/ 25 FR
  3. 25 FR/ 25 BR/ 25 FR
  4. 75 FR

4 X 100 P FR with pull buoy (paddles optional) @ :10 rest
 -hold a good tempo pace

Cool down

WORKOUT # 8
Warm Up

6 X 100 @ :15 rest
  (good tempo)
  Odds- IM
  Evens- FR
6 X 50
  (faster)
  Odds- ST
  Evens- FR
6 X 25
  (FAST!)
  Odds- ST
  Evens- FR

300 FR (fins optional)
     4 X (50 K on front/back/right side/left side & 25 S- hard

3 X 100 P FR with pull buoy (paddles optional)

Cool down

COOL-DOWNS

Cool Down # 1
100 P- FR, EZ, Breathe every 5th stroke on the way down/Breathe every 3rd stroke on the way back
200 S- CH
100 K- CH

Cool Down # 2
300 S- FR
200 K- IM

Cool Down # 3
400 S- FR
100 K- CH

Cool Down # 4
100 DR- CH
100 S- FR
100 S- NF
100 S- CH

Cool Down # 5
200 DR/S alternate- CH
200 K- CH
100 P- FR

Cool Down # 6
100 DR- FR
100 S- FR
100 DR- NF
100 S- NF
100 K or P- CH

* If you want a different kind of workout, send me an email and let me know!

Dry Land Workouts for Summer

Staying Fit: Alternatives to Swimming

Spend 20-60 minutes going for a....WALK, HIKE, RUN or BIKE RIDE. PADDLE a kayak, canoe, or Stand Up Paddle Board. Run around outside & PLAY with friends.

These different exercises can be done at home and with little to no equipment. Most of these workouts take 30 minutes or less. Mix it up and try different ones 4-6 times a week in addition to cardio (running, swimming, biking, walking). The better shape you are in come August, the easier it will be to achieve your goals in the pool!

DRY LAND WORKOUT # 1

5-4-3-2-1 x  3 times

5 Minutes
  Cardio-choose walk, bike or run OR
  1 minute-high knees
  1 minute-jumping jacks
  1 minute-front kicks
  1 minute-jumping jacks
  1 minute-running in place

4 Minutes
  1 minute-lunges or walking lunges
  1 minute-mountain climbers
  1 minute-lunges
  1 minute-mountain climbers

3 Minutes
  -10 pushups
  -15 tricep dips
(repeat for 3 minutes)

2 Minutes
  30-seconds squats
  30-seconds squat jumps
  30-seconds squats
  30-seconds squat jumps

1 Minute
   -Plank

DRY LAND WORKOUT # 2

DRY LAND WORKOUT # 3

50/50 Cardio and Strength x 3 times

NO rest between exercises
1 minute rest between sets, 20 min. duration

50 Jumping Jacks
10 Push ups
20 Squats
20 Bicycle Crunches

50 High Knees
20 Squat Jumps
1 minute Plank
1 minute side plank on each side

50 Mountain Climbers
15 Forward Lunges
15 Reverse Lunges
20 Tricep Dips

DRY LAND WORKOUT # 4

DRY LAND WORKOUT # 5

Circuit Training at Home x 3

25 Jumping Jacks
7 Push-ups
15 Crunches
8 Squats
8 Burpees
25 Jumping Jacks
1 Minute Wall Sit
7 Push-ups
15 Crunches
8 Squats
20 High Knees
15 Bicycle Crunches

DRY LAND WORKOUT # 6

DRY LAND WORKOUT #7

Total Core Workout for Swimmers

DRYLAND WORKOUT # 8

DRYLAND WORKOUT # 9

DRYLAND WORKOUT # 10

DRYLAND WORKOUT # 11

DRYLAND WORKOUT # 12

DRYLAND WORKOUT # 13

EXTRA CHALLENGE: DRYLAND WORKOUT # 14

EXTRA CHALLENGE: DRYLAND WORKOUT # 15

EXTRA CHALLENGE: DRYLAND WORKOUT # 16

Have a wonderful holiday! 
Enjoy the extra time.

Be active.
Be safe.
Have fun!!! :-)

Swim Suit Clearance

TAISM Team Suit Clearance Sale

We have very limited sizes left in stock of this year's team suits. How does the sale work? Suits will be sold on a first come, first served basis. Be sure to check in with Ms. Grace or Ms. Cori about what sizes are still available as we are hoping to sell out (I will also keep this page updated). Then you can pay the business office and take your receipt to Ms. Grace to pick up your new bargain swim suit. We plan to offer a new team suit style for swimmers next year.

      Boys Team Suit                            Girls Team Suit

                

Size          Boys Suits           Girls Suits

22 ------------- 3 ---------------------- 5 ------

24 ------------- 3 ---------------------- 3 ------

26 ------------- 0 ---------------------- 3 ------

28 ------------- 0 ---------------------- 0 ------

30 ------------- 0 ---------------------- 0 ------

32 ------------- 0 ---------------------- 0 ------

34 ------------- 0 ---------------------- 0 ------

36 ------------- 1 ---------------------- 1 ------

38 ------------- 3 ---------------------- 2 ------

                                 Original Price         Clearance Price

Boys Suits                18 OMR                  12.600 OMR

Girls Suits                27 OMR                  18.900 OMR

                                                     Previous Team Suit

Previous Team Suits

Size          Boys Suits            Girls Suits

 6 ------------- 13---------------------- 0 ------
 8--------------- 4 --------------------- 5 ------
16-------------- 0 --------------------- 5 ------
18 ------------- 0 --------------------- 4 ------


                                  Original Price         Clearance Price

Boys Suits                 10 OMR                  4.000 OMR

Girls Suits                 14 OMR                  6.000 OMR

The 7 Best Swimming Goggles for 2019 by Oliver Poirier-LeRoy

The 7 Best Swimming Goggles for 2019

Confused about what kind of swim goggles to get? Here’s a breakdown on the best swimming goggles for every kind of swimming.

The swim goggle is one of the most critical pieces of swimming gear.

It allows you to properly see the walls, backstroke flags and other swimmers, and also keeps your eyes from getting red and irritated.

Based on 25+ years of experience in the pool, below are my best swimming goggles out there for competitive swimmers. They are separated into two categories, training and competition, but these are only suggestions based on price, as the competition goggles are quite pricey.

Let’s do this!

The Best Training Swim Goggles

There are hundreds of different types of goggles for swimming laps. They come in all shapes and sizes, and over my years churning around the black line I’ve had a chance to try just about all of ’em.

Here are my top picks for best goggles for swimming laps and training.

1. Swedish goggles

Swedish goggles, or Swedes, are among the most popular swimming goggles for competitive swimmers, and for good reason.

The pro list for these goggles is long: They are highly customizable. They provide a terrific field of vision. They are among the cheapest goggles on the market. They are comfortable, once you get used to the plastic eye socket. And they make you look like a badass in the water.

On the downside, they aren’t ready to plug and play out of the box unlike some other goggles (some assembly required), and the rubber straps do degrade rather quickly compared to goggles with silicone straps.

The Swedish goggle is available in a variety of different shades and tints.

2. Speedo Vanquisher 2.0 Goggles

Speedo is one of the superpowers when it comes to equipment for swimmers. Over the years they have had countless Olympic and World champions in their roster, from Michael Phelps (his very first sponsorship), Nathan Adrian, Missy Franklin, Florent Manaudou, and many more.

The Speedo Vanquisher 2.0 is their most popular mid-range goggle, and the first time you put them on you understand why. The rubberized gasket ensure a very comfortable fit. The silicone straps are basically indestructible. And the adjustable nose bridge means you get a leak-proof fit.

These Speedo goggles also come ready to wear. Put em over your head, adjust the strap, and it’s go time.

The two things I don’t like about these goggles: they are very dark. This becomes a problem once the anti-fog begins to fade, especially if you go for a dark lens and swim indoors. The second issue is that the peripheral vision isn’t as good as the Swedes.

(They are also available in a prescription version.)

3. TYR Socket Rocket Goggles

The TYR Socket Rocket goggles have earned a place in my rotation of goggles based on the fact that they’ve combined some of the best features of the Swedes and the Vanquisher.

They feature the sleek look that is reminiscent of the Swedes. There is an adjustable nose piece that you can use with the packaged string and silicone tube, or you can use the goggles “as is” with a piece of strap for the nose bridge.

The goggles are also lightly rubberized on the gasket, like the Vanquishers 2.0, which make them comfortable and also leak-proof.

4. The Speedo Speed Socket

There aren’t many truly hybrid goggles on this list, but the Speedo Speed Socket (fully reviewed here) is one of them. It’s equally at home in training and competition.

The Speed Socket goggle has been well represented in international competition, with sprint phenom Caeleb Dressel wearing them, most notably during the FINA World Championships in Budapest in 2017 where he won 7 gold medals. This goggle was formerly worn by Michael Phelps in competition before he moved on to his own brand of goggles.

The goggle has a slim profile, but unlike the Vanquishers, has better peripheral vision. The Speed Socket and the Vanquisher share a lot of features that I really like, including silicone straps, different-sized nose bridges, and a rubberized gasket that helps to suction your goggles to your face for a leak-proof fit.

The Best Competition Swim Goggles

1. Speedo FastSkin3 Elite Goggles

One of the biggest fears competitive swimmers have is of their goggles springing a massive leak off the dive of an important race. It happened to Michael Phelps in the 200m butterfly at the Beijing Olympics, leaving the champion swimmer effectively blind for the final 150m of the race.

Speedo, and their FastSkin3 Elite goggles have sought to quell this particular anxiety with something they call IQ Fit 3D, which is something they came up with after scanning thousands of faces and heads at their research facility in the United Kingdom, fittingly called Aqualab. The result is a seal that hugs the socket of the eye, giving it a tight, comfortable fit.

These goggles are also designed with a slim-profile, and designed to be a part of the FastSkin racing system, including the Speedo LZR Racer X Fastskin kneeskinsand Speedo LZR Racer X jammers.

2. Arena Cobra Ultra Goggles

I love the look and comfort of these goggles. (See also: 5 Reasons I Love My Arena Cobra Ultra Goggles.)

They are mega low-profile to give you a hydrodynamic edge in the water. The lenses are made with a hard polycarbonate for durability, and they come with silicone straps, which means that they will last for a long time.

Because of the low profile design of the goggles, and this is a common issue with these types of goggles, including the FastSkin goggle, is that swimmers with particularly long eye lashes will find them brushing against the inside of the lenses.

Adam Peaty, the man who has been completely rewriting the record books in the sprint breaststroke events, has long worn these goggles. They come in a variety of colors and tints.

3. MP Michael Phelps Xceed Goggles

When Michael Phelps and Speedo part ways in 2014 you just knew that the GOAT would come out with a product line of his own. The following year he partnered up Aquasphere and launched the MP line, featuring a snorkel for swimmers, swim fins, and yup—swim goggles!

The MP Michael Phelps Xceed Goggles are the high performance goggle offering from the line, and were the same goggles that Phelps wore during his final Olympic performance in Rio during the summer of 2016.

Major features of the goggles: they have an awesome field of vision, which is handy during those really busy meet warm-ups, and for checking on the competition mid-race without turning your head. They are also available in a wide variety of colors and lenses.