Tuesday 11/21/17

Masters 11/21/17

PRACTICE ON THURSDAY 11/23 WILL BE FROM 6-7:30am. 
Happy Thanksgiving!

Warm up:
4 x 250s @ 4:10
100 swim Free
100 drill/build/drill/build choice
50 streamline kick on back
6x75s @ 1:20 descend in groups of 2
Odds-Free
Evens-IM no free
(1450)

Drill set- (750)
3Xs
10x25s @ :35
Odds- Drill
Evens- max distance per stroke
Rd1- fly (2 strokes fly 2 strokes breast)
Rd2- back (3 pull 6 kicks)
Rd3- breast (2 strokes head down 1 up)

Main set: 4X (1000)
2 x 100s @ 1:40 75 Free IMO by round
1 x 50 @ 1:40 all out kick stroke by round
Bank rest on kick

Cool down


Saturday 11/18/17

Saturday 11/18/17

Warm-up:
400 swim
200 pull
200 kick
(800)

Breaststroke drill-
https://youtu.be/nIeHiSYp6zs
16x25s @ :40
4-breast kick on back
4-3 second glide (focus on head position)
4-1 pull 2 kicks
4-breaststroke (focus on distance per stroke)
(400)

Main set:
3 x 50s @ :50 Free descend 1-3
3 x 100s @ 1:55 Choice stroke
6 x 25s @ :30 choice goal 100 pace
3 x 100 @ 1:35 Free with fins, 75 fast 25 easy
Rest 1 minute
3 x 50 @ :55 stroke descend 1-3
3 x 100 @ 1:45 IM
3 x 50 @ :50 choice build into fast turn/drill
3 x 100 @ 1:25 Free
(1800)

Cool down: 100 easy

Thursday 11/16/17

Thursday 11/16/17

Warm up: (1200)
400 swim
200 IM drill/swim
400 kick with fins 
200 IM drill/swim

8 x 50s pull @ 1:00 breath 3,5 by 25

Do 4 times: (1700)
6 x 25 @ :35 descend 1-3, 4-6
reverse IMO by round
Rd 1- all free, rd 2- all breast....
4 x 50 @ 1:00 3/3 breaths by 25 free
1 x 100 @ 1:50 all out
rd 1&3 free 2&4 IM


100 easy

Tuesday 11/14/17

Tuesday 11/14

WARM UP:
1 x 200...150 Free/50 fl kick
4 x 50 Fly Drill/swim @ 1:00

1 x 200...150 Free/50 bk kick
4 x 50 Back Drill/swim

1 x 200...150 Free/50 br kick
4 x 50 Breast Drill/swim
(1200)

Main set:
Kick/Swim with fins, get that heart rate up on the 50s!
        150 kick @ 10 sec rest
        3x50 swim @ :45/:55
        200 kick @ 10 sec rest
        3x50s swim @ :40/:50
        250 kick @ 10 sec rest
        1x50 swim all out
(950)
Pull/Swim - check heart rate after each set of 50’s
        300 Pull @ 10 sec rest
        3x50s Swim @ :45/:55
        200 Pull @ 10 sec rest
        3x50s Swim @ :40/:50
        100 Swim EZ @ 10 sec rest
        1x50 swim all out
(950)

200 cool down