saturday 4/22

Saturday 4/22

Warm up:
4x400 @ 7:00
1)swim,
2)pull,
3)kick w/fins,
4)choice
(1600)

Main set: (1400)
x2
1 x 200
breast/free by 25 @ 3:30 w/double pullouts
2 x 100 @ 1:50 IM (fly-back-50breast)
3 x 50 @ 1:00 build breast
6 x 25 @ :30 breast fast
1:00 rest

200 easy

Thursday 4/20

Thursday 4/20/17

Warm up:
5x100s swim, kick, IM drill, pull, swim rest 15 seconds between
8x50s pull @ 1:00 3 breaths/4 breaths by 25
(900)


Main set:
3x50s kick @ 1:10
3x100s 50 bk/25 br/25 fr @ 1:50
1x100 fast free @ 2:00
6x25s fly @ :30
Odds-drill, evens-fast


3x50s kick @ 1:10
3x100s 25 bk/50 br/25 fr @ 1:50
1x100 fast free @ 2:00
6x25s fly @ :30
Odds-drill, evens-fast


3x50s kick @ 1:10
3x100s 25 bk/50 br/25 fr @ 1:50
1x100 fast free @ 2:00
6x25s fly @ :30
Odds-drill, evens-fast
(2100)

200 cool down




Tuesday 4/18

Masters 4/18/17

Warm up:
400 swim (every 4th 25 is no free)
300 pull
300 Kick
(1000)

Drill set:
8x50s @ 1:10 Breaststroke drill!
Odds:
2-Up 2-Down Breaststroke-while swimming under the surface, focus on a narrow kick, and a streamlined glide. While swimming two strokes at the surface, the focus on a quick breath and continuous pull with fast hands shooting forward.
https://youtu.be/1EV9lXORmmo
Evens:
One-Arm Breaststroke- helps swimmers who have a tendency to pull too far back. By keeping the other arm extended, the swimmer can better judge the position of their pulling arm. This drill is very effective for promoting awareness of the vertical forearm.
(400)

Pre-set:
6 x 75 @ 1:20 Progression - roving 25 is fast and can be free or their choice of stroke as long as they keep all 3 the same stroke.  (ex. 1=25 fast, 75 easy, 2= 25 easy, 25 fast, 50 easy...repeat)
(450)

Main set:
3Xs-
1x100 IM @ 1:50 at least 4 u/w dolphin kicks
4x50s IMO @ 1:00 build drill
1x100 free @ 1:35 at least 4 u/w dolphin kicks
Start on next top
(1200)

100 Cool down

Saturday 4/14

Masters 4/14

Warm up-
300/200 free
300/200 pull
200 kick
8/4x25s @ :40 sprint cycle
(1000/700)

Drill set-
6/4x50s @ 1:00 25 drill/25 swim, see below
Closed fist drill- This drill forces you to use your forearms, when you swim freestyle, and it also helps to train you not to drop your elbows in the recovery.
Swim freestyle with your hands closed in a fist instead of open. Focus on pulling your arms through all the way to your thighs.
(300/200)

Main set-
5/4 x 125 @ 1:55 rotate the fast 25, last one fast
5/4 x 100 @ 1:30/1:50 best possible average
5/4 x 75 @ 1:15/1:30 build by 25
5/4 x 50 @ :55  choice, descend 1-3, 4&5 fast
5/4 x 25 @ :30/:40 2 fast 1 easy 2 fast
(1875/1500)

Cool down