Saturday 5/28

Saturday 5/28 
PRACTICE IS FROM 6-7AM.
Next week Tuesday and Thursday 8-9pm
Saturday 6/4 7-8am
Summer season starts on June 7th.
Make sure to sign up online!

Warm Up:
600 (100 swim / 100 kick / 100 drill / 100 kick / 100 swim / 100 kick)
3 x 100s IM @ 1:50 descend 1-3
4 x 50s @ 1:00 sprint cycle
25 hard/25 easy
25 easy/25 hard
50 easy
50 hard

Main Set: 2000
Do the following 2x
4 x 50
3 x 100
2 x 150
1 x 200
Rd 1: 50’s = FL w/fins
         100’s = BK swim
         150’s = BR 50 kick-pull-kick, 100 swim
         200 = FR swim w/paddles
Rd 2: 50’s = IMO
          100’s = IMT (fl/BK, BK/BR, BR/fr)
          150's = IM no free
           200 = IM swim

100 cool down

Thursday 5/26

Masters 5/26

LONG COURSE! I won't be there tonight, my son has his 8th grade graduation :). I did up the yards to 3200 for some that were ready. If your goal is still 3000 you have only 6x50s on the pull set at the end. Have a good practice!

Warm up:
400 Swim 50 drill/50 swim
4 x 100 25 hard/25 easy/25 build/25 fast choice stroke @ 1:45/2:00
8 x 50 IMO @ 1:10/1:20
    Odds: streamline kick on back
    Evens: choice drill

SET #1: FR Aerobic w/fins (2x)
100 (MDPS) @ 1:30/1:45 count strokes per 50
200 (hold stroke count) @ 3:00/3:30
300 (hold stroke count) @ 4:30/5:15

100 easy

SET #2
10/6 x 50s pull @ 1:10
#1-4 only 5 breathes total
#5-8 only 4 breathes total

100 easy


Tuesday 5/24

Tuesday 5/24

Warm up-
400...75 swim 25 drill
300 Pull breathing 3,5,7 by 25
200 IM drill
4x25s sprint cycle @ :30

Kick set-
6x75s with fins @ 1:10/1:30
Odds-50easy/25fast
Evens-50fast/25easy

Main set-
3 xs thru:
3 x 100 IM @ 1:45/2:00 descend 1-3
1 x 200 @ 3:20/3:45

50 easy

Saturday 5/21

Saturday 5/21
SUMMER COUNTDOWN PRACTICE!

Warm up:
400 free
300 pull
200 Kick

Main set:
3x125s free @ 1:50/2:05
2x125s free @ 1:40/1:55
1x125 free all out
Rest 1 minute

3x100s free @ 1:25/1:50
2x100s free @ 1:15/1:40
1x100 free all out
Rest 1 minute

3x75s IM @ 1:20/1:30
2x75s IM @ 1:10/1:20
1x75 IM all out

3x50s choice @ :50/:55
2x50s choice @ :45/:50
1x50 choice all out

100 EASY