Saturday 7/16

Masters

Saturday 7/16/16

Warm up-
200 SKIPS

5x75s kick with fins @ 1:20
5x50s drill choice @ 1:00
5x75s swim with fin @ 1:10

10x25s @ :30
5x100s @ 1:40
10x25s @ :30

2Xs
5x125 
Rd1- free @ 2:10 rotate the fast 50
Rd2- IM @ 2:20 rotate the 50 stroke

8x100s 
2 @ 1:40
2 @ 1:35
2 @ 1:30
2 @ 1:20

200 cool down 





Thursday 7/14

Masters Thursday 7/14
We will be getting in at 8:00PM, there are no water polo games this evening :).
Last practice this summer is Saturday! We will swim from 6:30-8am.  

Warm up-
4x150s @ 2:30/2:45 last 50 drill
3x100s @ 2:00/2:15
first 25 and last 25 underwater
6x50 @ 1:00 descend 1-3, 4-6
(1200)

Drill set-
9 x 50s breaststroke drill @ 1:10/1:20
3-3 second glide focus on getting hips up
3-kick/pull/kick
3-4 Strokes with Free Kick (Accelerate hand Speed), 2 Strokes Regular 
50 easy
(500)

Main set-
2X's
5 x 100s 
2-Stroke (25 Drill/50build/25 Fast) @ 2:00
2-Free @ 1:30 fast
1-Easy @ 2:00
4 x 50s Stroke choice descend 1-4 @ :55/1:05

100 Cool down

Total 3200

Tuesday 7/12

Tuesday 7/12/16

400 swim
300 pull 
8x50s kick @ 1:15 ten fast kicks ten easy kicks
(1100)

10x50s @ 1:20 choice drill 
Evens- free
Odds- choice stroke
(500)

3x200s @ 3:15 descend 1-3
Get you time on #3, divide by 4 to get a 50 time
(600)
4x50s @ 1:00 hold 200 pace
1x100 @ 2:00 easy
4x50s @ :55 hold 200 pace
1x100 @ 2:00 easy
4x50s @ :50 hold 200 pace 
1x100 @ 2:00 easy
(900)

100 easy

Total- 3200

Saturday 7/9

Saturday 7/9

Warm up-
3 x
200 swim
100 kick
100 IM drill 
(1200) 

9 x 100 @ 2:00/2:15 - 75 pull 25 scull
    1-3 pull with paddles
    4-6 paddles only
    7-9 no equipment 
(900)

3x150s pull @ 2:45/3:00
3x150s swim build @ 2:40/3:00
3x150s  swim w/fins @ 3:15/3:30
(1350)

6x200s @ 2:45
Two strong 
Two NS 100's
One fast
One easy
(1200)

Cool down