saturday 12/3

Saturday 12/3


Warm up:

3x200s @ 3:30 free w/4 dolphin kicks off the walls

3x100s @ 1:40 descend 1-3

3x50s @ 1:00 drill

(1050)


Drill set:

4x50s fly drill/swim @ 1:00  1 Pull 4 kick

4x50s back drill/swim @ 1:00 3 Pull 6 Kick

4x50s breast drill/swim @ 1:00 1 Pull 2 Kick

(600)


Main set:

6/3Xs-

2x75 @ 1:15 

2x50 

#1 all out 

#2 easy

(1500/750)


50 easy


Total- 3200/2400

thursday 12/1

Thursday 12/1


Warm up-

600/400 every 4th 25 work on inner elbow extension (see video)

https://m.youtube.com/watch?v=K5SVBZuvaOM&feature=youtu.be


400/300 pull breathing 3,5 by 25

6x50s drill/swim free @ 1:00

Drill= closed fist, focus on early vertical forearm!


https://m.swimoutlet.com/guides/how-to-swim-with-an-early-vertical-forearm

https://m.youtube.com/watch?v=6C3__jSOtMg

(1300/1000)


Main set-

3/2Xs thru:

3x100 IMs @ 1:50/2:00

1x200 free @ 3:00/3:40


8/4x50s @ :50 sprint cycle by 50s

25 fast/25 easy

25 easy/25 fast

All easy

All fast

Repeat

(1900/1200)


Total-3200/2200

meet this weekend




Meet this weekend if anyone is interested...


The Evanston Wild Catfish welcome all USMS masters swimmers to the Evanston Masters December Invite on Sunday, 12/4, at Evanston Township High School. To register follow this link:  Meet registration -- it's online only, closing at 11:59 AM on Saturday, 12/3, but registering before 11:30 is recommended.  No deck entries will be accepted.  We hope you'll join us for a Sunday morning of fast, fun swims.

  • Doors Open:  6:45 am
  • Warm Up Begins:  7:00 am
  • Competition Begins:  8:00 am

Tuesday 1129

Tuesday 11/29
Water temp is back up!!

Warm up:
4x250s @ 4:00/4:30
#1-2 free alternate 50 swim/50 drill...fingertip drag
Fingertip drag video--https://m.youtube.com/watch?v=LQQQ15NUazc
Focus on fingertip first entry, high elbow underwater
#3-4 free w/fins breathing 3,5,7 continuous ***keep strokes nice and long
(1000)

Kick set:
Do 3/1 times-
4x25s sprint kick w/fins @ :30
1x50 easy kick @ 1:30
(450/150)


Main set:
6/3x100s...25 fly fast/25 fly drill/50 bk swim fast @ 2:00/2:20

6/4x75s...25 bk swim/25 breast drill/25 breast swim fast @ 1:30/1:45

6/4x50s...swim with fins fast free @ :50/1:00

6/4x25s...choice @ :30/:35


150 cool down
Total-3100/2200