Saturday 6/24

Masters 6/24/17

Warm up-
1x300 swim
3x200s @ 3:15 pull, build, breath 3,5 by 25
4x100s @ 1:45 with fins alternate 25 right side kick, 25 left side kick
(1300)

8x75s @ 1:10
Odds- free
Evens- IM
Descend in groups of 2
(600)

1x300 swim @ 4:10/rest :15
4x50s choice @ 1:00/1:10
1x200 swim @ 2:50/rest :15
4x50s choice @ :50/1:00
1x100 swim @ 1:30/rest :15
4x50s free @ :45/:55
(1200)

100 easy

Total-3200

Thursday 6/22

Masters 6/22/17

WE WILL BE ABLE TO GET IN THE POOL AT 8:15pm!

Warm up:
500/300 swim
200 kick
200 pull
200 IM drill
(1100)
----------------
Main set:
3/2 Rounds of:

1 x 200 free @ 3:10
2 x 100 choice no free @ 1:50
4 x 50 kick...25 easy 25 hard @ 1:10
4 x 25 fast @ :30 stop in middle
(2100)
-----------------
50 Easy

Tuesday 6/20/17

Tuesday 6/20

Masters on Thursday for the rest of summer will be 8:15-9:15pm!
Water polo will be done by 8:15pm.

400 swim
300 IM swim, drill, swim by 25
8x50s @ 1:00/1:10 IMO BUILD
(1100)

8 x 150 @ 3:00
​50 kick – fast (bring pull buoy with on first one)
​50 Pull – work on catch & early vertical forearm
​50 swim – max of 4-5 breaths
(1200)

16 x 50 @ 1:10
Odds- Sprint to blue line on bottom of pool (speed work) –
choice of stroke, can do free during easy
Evens from the blocks work on breakouts and 10 fast strokes then easy
(800)

Cool down- 100
Total 3200

Saturday 6/17/17

Masters 6/17/17
6:30-7:30AM, we need to be done at 7:30am!!

Warm up-
1x300 swim @ 4:45
2x200s IM @ 3:30
3x100s free @ 1:45 choice 75 build, 25 drill
(1000)


2x200s @ 3:10 pull
(400)

4x100s kick with fins
8x50s build swim IMO
(800)

3x300s @ 4:30/5:30
Descend by 100s last 100 choice
(900)

100 cool down
Total 3200