Saturday 9/24

Saturday 9/24/16

Warm up:
6 x 100s on 1:40 50 drill, 50 build                           
6 x 50s on :50 descend 1-3, 4-6
(900)

Main set:
4/2x175s swim..100 free 75 IM or choice no free @ 2:45/3:25
6/4x125s 50 drill 50 build last 25 is fast @ 2:00/2:20
8/x75s @ 1:15/1:30
Pull #1-4, swim ascend #5-8 

2X 2 person 200 free relays

100 cool down

Thursday 9/22

Masters 9/22

WARM UP-
1x300 @ 4:45/5:45
3/2x150s @ 2:30 IM no free build/drill
3x100s @ 2:00 choice...alternate 25 streamline kick/25 swim
(1050/900)

MAIN SET-
Four times thru IMO:
3x50s @ :55 free, descend 1-3
12/8x25s @ :30/:40 IMO by round
Odds- drill
Evens- swim
Fly (fins) & Breast @ :40
Back & Free @ :40
(1800/1400)

10/6x25s choice, 10 seconds rest
Odds- from the blocks choice
Evens- free, only 2 breaths
(250/150)

100 cool down

Total: 3200/2550


Tuesday 9/20/16

Tuesday 9/20/16

 

Warm up-

600/400 warm up (200 swim/200 drill/200 swim)

8X25s @ :30/:40 Choice

Odds- drill, evens- swim 

(800/600)


This article contains some good information about common mistakes made in freestyle and how to fix them. Let the coaches know if you have any questions!

https://www.swimoutlet.com/guides/common-freestyle-mistakes

 

Kick/Pull set-

8x50 kick with fins @ :55/1:10 (25 dolphin/25 flutter)

3x200 pull @  (50 zipper drill/150 pull)

(1000)

 

Main set-

12/8x75s swim 3 fast, 1 easy 

1-4 free @ 1:10/1:20

5-8 IM no free @ 1:20/1:30 

9-12 free @ 1:10

(900/600) 

 

8/6x50 @ 1:10 (25 non-free/25 free)

(400/300)

 

100 choice cool down

 

3200/2600

 









Saturday 9/17

REMINDER- PRACTICE WILL BE FROM 5:30-6:30 AM TOMORROW!!!

Saturday 9/17

Warm up:
600/300 choice (50 swim / 50 drill / 50 swim)
8 x 50 
       #1-2: 3 FL fast / 3 BR easy
       #3-4: 4 BK fast / 5 FR easy
       #5-6: 3 BR fast / 3 FL easy
       #7-8: 4 FR fast / 5 BK easy
(1000/700)

Main set:
24/16x50s- 
3/2 swim @ :50/1:00
3/2 kick @ 1:10/1:20
3/2 pull @ 1:00/1:10
3/2 swim @ :45/:55
#1-12/8 free
#13-24 stroke
(1200/800)

8x100s free @ 1:30/1:50 
rotate the fast 25 
All choice- free, IM, stroke, pull

200/100 cool down

Total 3200/2400