Thursday 7/16

Last Masters Practice of the Summer!!


300 swim
300 pull
200 IM 25 drill/25 kick

3 x 100 IM @ 1:50
3 x 150 100 fast/50 ez @ 2:30

2 x 100 FR 50 fast/50 ez @ 1:30
2 x 150 50 fast/50ez/50 fast @ 2:30

1 x 100 FAST IM or FR @ 1:45
1 x 150 50 ez/100 fast


Do the following sets of 50s your choice of stroke. Do each set of 4 50s the same stroke. 
Try to hold the same time for each 50. First one is from the blocks!

4/3 x 50 rest :20 secs
4/3 x 50 rest: 15 secs
4/3 x 50 rest :10 secs


100 cool down

Tuesday 7/14

Masters Tuesday 7/14

400 Swim- 200 free, 100 Breast, 75 back, 25 fly
8/6x50s @ 1:10...2 of each stroke...25 build/25 drill

4Xs thru
Rd1- swim with fins
Rd2- pull
Rd3- kick with or without fins
Rd4- swim

1 x 200 @ 3:00/3:45/4:15/3:20
1x 150 @ 2:15/2:50/3:10/2:30
1 x 100 @ 1:30/1:55/2:05/1:40
1 x 50 @ :45/:55/1:00/:50

200 cool down

Saturday 7/11

Warm Up:

400 Reverse IM 25 skull, 50 drill, 25 swim
3x100s free swim descend 1-3 @ 1:40/2:00
6x50s pull breathing 3,5 by 25

Main Set:

400 pull w/paddles
400 kick w/board & fins

300 swim w/paddles
300 kick w/fins (streamline on back)

200 swim
200 kick w/board

100 catch up free 
100 kick (streamline on back)

Thursday 7/9

Thursday 7/9

200 swim
200 kick
200 pull

4x150 kick with fins @2:45/3:05
Odds: dolphin kick
Evens: free kick
(2nd one is faster than first one)

6/4x150: 25 IMO, 25 free, descend 1-3 
@2:25/2:45

4x150 (rest 10 sec between each part: broken) @2:40/3:00
1: 50 build,50 fast,50 easy 
2: 100 build, 50 fast
3: 150 build
4: 50 fast,50 easy,50 fast

200 easy swim