saturday 1/14/17

Masters 1/14/17


Warm up: 1000

        100 swim

4 x {100 drill/build/drill/build choice 

        50 IMO kick


MAIN SET: 2000 (for 1000 pick 2)

500 FR swim w/paddles

5 x 100 IM (descend 1-5) @ 1:50/2:10

10 x 50 FR pull @ 1:00

(1 fast , 2 easy focusing on distance per stroke)

20 x 25 5 of each stroke @ :40 

(25 fast, 25 drill, 25 fast, 25 streamline kick, 25 fast do that pattern for each stroke)


Cool down






thursday 1/12/17

Masters 1/12/17

FYI...there is a LTHS Boys meet tonight! We will get in as soon as it is over and the boys are out of the pool. 

Thanks!


Warm up-

300/200 swim

200 kick with fins

6x50s @ 1:00 build/drill

(800/700)


Drill set- butterfly with fins

2Xs

8x25s @ :35

Rd 1- 1/1/1 butterfly

1 left arm 1 right arm 1 together

Breath on the one arm strokes, head down on full stroke, exit palms up

Rd 2- 2 pulls/5 kicks

2 regular strokes then dive down and do 5 kicks in superman focusing on the dolphin undulation 

(400)


Main set-

4/2x100s alternate 25 fly/25 free @ 1:50

2/1x200 free @ 3:20

1x400/300 swim with fins @ 6:00

2/1x200s pull @ 3:30 breath by 3s!!

4/2x100s descend 1-4 @ 1:30

(2000/1100)


3200/2300


tuesday 1/10/17

Tuesday 1/10/17


Warm up-

500/300 swim

3x150s @ 2:30 pull, breath 3,5,7 by 50

3x100s @ 1:45/2:00 25 free/50 choice/25 free

work on streamlines, 2-3 dolphin kicks!

(1250/1050)


Kick set-

8x50s streamline on back kick with fins @ 1:20

10 second vertical kick at the 25, hands up

(400)


Main set-

12/8x75s free @ 1:15/1:25

1-drill, 3-descend

Drill= 3/4 catch-up

On the drill focus on an early vertical forearm (EVF)

EVF is a technique that applies to all of your strokes, and you should try to achieve it universally. While swimming 3/4 catch-up, pause your arm for about two seconds before you begin your pull. As soon as you begin your pull, bend your elbow while creating a stiff forearm and wrist. By bending your elbow, it should pop up relatively close to the surface. As you pull further back, your fingertips will start to point down toward the bottom of the pool. Imagine viewing your stroke from the side profile. You’d be able to see the hand directly below the elbow. This 90 degree angle allows you to press into a power position, activating your large muscle groups. Such a strong position creates a more aggressive and efficient pull.

(900/600)


8/4x50s choice @ :55/1:00

1-drill, 3-descend

Focus on great technic during the drill 50 and holding that stroke while swimming faster!

(400/200)


100 easy


3050/2350


Saturday 1/7/17

Masters 1/7/17

Warm up:
200 SKIPS (swim, kick, IM drill, pull, swim)
(1000)

Pre-set:
8/4x50s @ :55 drill/swim choice
8/4x25s @ :30 pull breathing every 3
(600/300)

Main set:
8/4 x 125 FR...25 w/6 fast break out strokes choice then easy, 75 build free, 25 easy then last 6 strokes choice fast @ 2:10/2:20
(1000/500)

16x24s @ :30...4 of each stroke
1-drill, 1-build, 2-fast
(400)

100 easy