Thursday 6/30

Warm up-
        100 Free @ 1:40/2:00
4 x {100 IM drill @ 2:00/2:15
        50 IMO build @ 1:00

4x100 @ 1:50/2:00 kick with fins
50 flutter 50 dolphin
(1400)

Skill set-
6 x 50 @ 1:00/1:10
25 3/4 catchup or zipper, 25 swim
(300)

Main set 3Xs-
1x200 Free descend by rounds @ 3:10
1x100 IM drill @ 2:10
4x50s @ :55 choice descend 1-4, ascend the last round
(1500)

Total 3200

Swim Across America

Swim Across America - Chicago, is an open water swimming event that takes off from Ohio Street Beach and raises money and awareness for cancer research, prevention and treatment. Each summer, swimmers have the option of swimming 1/2 mile, 1 mile, 1.5 miles or 3 miles in Lake Michigan to raise money for the Rush University Cancer Center.

Chicago Open Water Swim
July 23, 2016
This swim leaves from Ohio Street Beach and takes you out into beautiful Lake Michigan for a distance of your choice (1/2 mile, 1 mile, 1.5 mile or 3 miles). All ages and skill levels are welcome!

FOR MORE INFORMATION AND TO REGISTER PLEASE GO TO THE FOLLOWING-

http://www.swimacrossamerica.org/site/PageServer?pagename=CHI_Home

Tuesday 6/28

Masters 6/28

3x200s @ 3:20 first and last 25 drill
8x50 @ 1:00 pull
(1000)

300 kick 
(1200)

8x100s @ 1:45
25 swim 50 drill 25 fast IMO
(2000)

Main set-
6 x 150 Stroke/FR @ 2:30
1&4: 25 stroke fast/50 FR easy/repeat
2&5: 50 FR easy/50 stroke fast/50 FR ez
3&6: 75 stroke fast/75 FR easy
(3000)

200 cool down

(3200)

Saturday 6/25

Saturday 6/25

Warm up-
3 x
100 swim
100 kick
100 pull
100 IM drill


6 x 50 @ 1:00 free descend number of strokes
1x400 @ 6:00 swim with fins
1x300 @ 4:30 swim with fins and paddles
1x200 @ 3:00 swim

6 x 100s choice of stroke @ 1:50/2:00
25 build/25 drill/50 fast

Cool down-200

3200