Saturday 2/6

2/6/16

Nice job with the practices this week! Today, we will shorten it up a little and work on our speed. For those going to the meet on Sunday, this will be a good time to practice some starts from the blocks the last 10 minutes of practice.

Warm up-
300 swim
200 IM drill
6 x 50s kick @ 1:00 descend 1-3, 4-6
4 x 25 sprint cycle @ :30

Main set-
4 x 50 RIMO drill/kick @ 1:00/1:10
4 x 50 FR dec 1-4 @ :50/1:00

4 x 50 IMO drill/swim @ 1:00:1:10
4 x 25 FL fast @ :30/:40

4 x 100 pull breathe 3-5-5-7 by 25 @ 1:30/1:40
4 x 25 FR all-out, fast turnover! @ :30/:40

4 x 50 FR 200 free pace, hold same time, not all out @ :50/1:00
4 x 25 BK fast @ :30/:40

4 x 100 FR dec 1-3, #4 is fast @ 1:30/1:40
4 x 25 BR fast @ :40 

Thursday 2/4

Warm up
300 swim
300 kick
300 pull

Main set
2x thru:
2x100 IM@ 2:00
1-drill
2-swim
1x200 Free 3:30...25 kick/25 swim
4x75@1:30
1-50 fly 25 back
2-50 back 25 breast
3-50 breast 25 free
4-all free

12x50s @ 1:00 Free 1-drill, 1-build, 2-fast

100 easy

Tuesday 2/2/16

Warm up-
400/300 swim
6 x 75 choice, drill-swim-drill @ 1:15 
4 x 50 build free @ :50/1:00
8 X 25 sprint cycle @ :35 4-free, 4-no free
----------------------

Main set- 2 times thru:
1 X 200/100 free @ 2:50
5/3 x 50 free @ :50
1 X 200/100 IM @ 3:10
5/3 x 50 choice @ :55
----------------------
50 cool down

Saturday 1/31

Saturday 1/31

300 FR
200 25 IMO / 25 FR
200 KICK

6 X 50 FR 25 DRILL/ 25 SWIM

3/2 X 200 PULL

3/2 X 150 FR ALTERNATE 50 EZ 50 FAST

3/2 X 100 W/FINS 50 KICK / 50 SWIM

3/2 X 75 IM NO FR

3/2 X 50 CHOICE

3/2 X 25 NO BREATH

4 X 50 25 BACK / 25 BREAST

YARDS: 3000/2300