Thursday 3/23/17


Thursday 3/23/17

200 swim, kick, IM drill, pull, swim

Main set- both groups- Pick distance or stroke focus
3 x 200 on 3:00/3:30
8 x 100 on 1:30/1:45
12 x 50 on :50/1:00
Intervals- distance/stroke
(2000)

Distance
200’s Descend 1-3
100’s Best possible average
50’s Odds: Easy, Evens: Fast

Stroke
200’s 25 stroke/25 free
100’s Odds: 4 x 25 fast stroke rest :05 @ each 25, Evens: 75 smooth free, 25 race stroke
50’s Odds: Easy, Evens: Fast

200 cool down

Tuesday 3/21

Tuesday 3/21/17

Warm-up:
300 swim
200 kick
300 pull
6 x 50s build/drill choice @ 1:00
(1100)

Main set – PICK ONE

1)Sprint and IM (2 rounds):
2 x 150 free @ 2:15
3 x 100 free or IM 1:45
4 x 50 – stroke (or all free depending on swimmer) @ :50 / 1:00
(1600)

2)Distance:
16 x 50 @ :50 – 500 pace, pick a 500 Free goal time and divide by 10 to find pace
4 x 200 done as 4 x 50 with :10 rest each 50; descend 1-4 @ 1:00 rest between 200s
(1600)

All Groups (3 rounds):
25-50-75 (75’s are FAST) @ :30, :55, 1:20
1 min rest after 2 rounds
(450)

Cool down 50 easy

Saturday 3/18

Saturday 3/18/17

Warm up-
3x150s @ 2:30/3:00 build last 50
3x100s @ 1:45/2:00 50 breast/50 free
3x50s @ :50 descend 1-3
8/6x25s @ :40 freestyle drill...3/4 catch up or 3pull/6kicks
(1100/1050)

Free technique video-
https://m.youtube.com/watch?v=SONx52cyltI
Focus- finger tips down, high elbow, palm facing back pushing water

Main set-
6/4x100s swim w/paddles free @ 1:30/1:50
6/4x75s kick @ 1:30- 50 choice last 25 all out free
6/4x50s pull free breath by 3s @ :55/1:05
6/4x25s kick choice streamline on back build @ :40/:50
(1500/1000)

10/5x50s swim w/fins @ :50 1-5 free, 6-10 choice
(500/250)

100 easy
Total-3200/2400

Illinois Masters State Meet


Registration closes March 28th!!
Please let me know if you have any questions.
Anyone wanting to swim a distance event we can do the split sheets at practice.
Please let Coach Paul or myself know.

Illinois Masters State Meet Packet-

http://ilmsa.com/files/ILMSA%202017%20Short%20Course%20State%20Championship_0.pdf

Illinois Masters State Meet Sign Ups-

https://www.clubassistant.com/club/meet_information.cfm?c=1863&smid=8492