Tuesday 1/16/18

Masters 1/16/18

Warm up- (1300)
400 swim
400 pull alternate 50 free/50 back
300 kick
200 IM

Drill- (400)
16x25 @ :30
4 of each stroke 2 drill 2 fast 
Fly- 1 pull 4 kicks
Back- closed fist, focus on the pull
Breast- kick-pull-kick
Free- closed fist, focus on pull, early vertical forearm

Main set- (1800)
8 x 25 FR fast halfway no breath @ :35
2 x 300 FR @ 4:30
8 x 25 FR kick w/board (sprint) @ :35
2 x 300 FR @ 4:30
8 x 25 U/W FL kick w/fins @ :35

100 cool down

Saturday 1/13/18

Masters 1/13/18

Warm up-(1200)
400 swim descend the 100s
200 IM build/drill
4X100s @ 1:40 last 25 is hypoxic rotation- 4,3,2,1 breaths
8x25s sprint cycle @ :30

Technique focus- 3Xs (825)
1 x 75 @ 1:20 - fast breakouts, 6 fast strokes of each wall choice of stroke,  then easy free
2 x 50 @ :55 - work on fast turn, accelerate in and out of the wall
4 x 25 @ :30 - perfect finish 

Swim/kick- 2Xs (1000)
4x75 swim
Rd 1 free @ 1:15 goal time 5 seconds under 100 free time
Rd 2 IM no free @ 1:20 goal time 5 seconds under 100 IM time
*if you know your times*
1x100 all out kick @ 2:10
1x100 easy swim @ 2:00


100 cool down

Thursday 1/11/18

Masters 1/11/18
If you have a punchcard please sign in at the table before getting in the water. 
If this system is going to be taken advantage of it will be eliminated. 
Thanks so much for your cooperation!

Warm up-(1200)
500 Free last 25 is stroke no free
4x100 @ 1:45 drill/swim by 25
Odds: Free 
Evens: Stroke no free
12x25 @ :30 sprint cycle 4-free, 4-stroke, 4-free

Kick set-4Xs with fins (500)
1x75 @ 1:40 dolphin kick with board or on back
1x50 @ 1:00 all fast kick choice

Main set-(1800)
4x125s IM @ 2:00
Rotate fast 50 IMO
(Ex #1 50 fly/25 back/25 breast/25 free)

8x50 @ 1:00
1,3: fly fast
5,7: back fast
Evens: easy free

4x125 @1:50
Rotate fast 50 IMO
(Ex #1 50 fly/25 back/25 breast/25 free)

8x50 @ 1:00
1,3: breast fast
5,7: free fast
Evens: easy free

100 cool down
Total-3600

Tuesday 1/9/18

Masters Tuesday 1/9/18

Warm up-(1250)
500/300 swim
3x150s @ 2:30 pull, breath 3,5,7 by 50
6x50s @ :50 25 choice build/25 free

Kick set-(500)
10x50s streamline on back kick with fins @ 1:10, 
10 second vertical kick at the 25, arms crossed on chest

Main set-(1550)
10x75s free @ 1:10/1:30
1-drill, 4-descend (or 500 pace ex.~6:00=54s)
on the drill focus on an early vertical forearm

Rest 1 minute

12x50s choice @ :55/1:00
1-drill, 3-descend (or 200 pace)
Focus on great technic during the drill 50 and holding that stroke while swimming faster!

8x25s @ :30 4 all out add up for 100 time, 4 easy

Cool down (200)
4x50s free ascend @ :50 OR 200 easy swim

Total-3500