Saturday 5/27

Saturday 5/27/17

Warmup:
400 swim
300 pull
6x50s pull @ 1:00 3 breaths per 25
(1000)

Pre-set
5x100s @ 2:00 choice
25 build/25 drill/25 kick no board/25 fast
(500)

Main:
3x
3 X 150 @ 2:40
1 X 50 easy 1:20
(1500)
Round 1 go 200 free goal time
Round 2 beat 200 time by 5 sec
Round 3 beat 200 time by 10 sec

200 cool down

Thursday 5/25/17

Thursday 5/25/17

Warm up-
1x400 swim
3x200s @ 3:15 pull, build, breath 3,5 by 25
4x50s @ 1:00 25 drill/swim IMO
(1200)

Kick set-
5x100s @ 1:50/2:00 with fins alternate 25 right side kick, 25 left side kick, 50 streamline kick
(500)

Main set-
1x300 swim @ 4:10
4x50s choice @ 1:00/1:10
1x200 swim @ 3:00
4x50s choice @ :50/1:00
2x100s swim @ 1:30
4x50s free @ :45/:55
(1400)

100 easy



Tuesday 5/23

Tuesday 5/23/17

Warm up-
300 swim
200 IM drill-swim
300 pull breathing 3,4,5,6 by 25
8x25s @ :30 sprint cycle
(1000)

10x50s kick with fins @ 1:05
Odds-fast
Evens-easy
(500)

Main Set-
rest a minute between rounds
Descend 1-3, #3 FAST –
3 x 100 Fly/Free by 25

3 x 100 Back

3 x 100 Breast

3 x 100 Free

3 x 100 IM
(1500)

200 warm down

Sunday 5/21

Sunday 5/21
Practice tonight at South campus from 6-7pm


Warmup:
200 Swim, kick, IM drill, pull, swim
(1000)

Drill set-with fins
8x50s @ 1:00
2 of each stroke
Fly- 1 pull 4 kicks
Back- 3 right arm/3left arm/6 together
Breast- flutter kick with breast arms
Free- 3/4 catch up
(400)

Main set:
X2
6x75s @ 1:20
Odds- IM, no free
Evens- free
Descend in groups of 2
8 X 50 @ :50
Odd- easy
Even- fast
8 X 25 @ :30
Odds- build
Evens- fast
(1800)

Cool down