Saturday 5/26

Masters 5/26/18


300 swim

2:01 challenge
You will roughly do 25 100’s on a decreasing send off. Let’s suppose you start the first on 00:00. You need to finish the 100 by 2:00. Every 100 needs to be in by the double zeroes. The next 100 would start at 2:01 and you would have to be in by the 4:00. The third 100 would leave on the 4:02 (one second later than the previous one) and you need to be in by the 6:00. For each additional 100 you have 1 more second of rest and one less second to complete the swim. To make sure everyone gets down to a challenging time lanes will be given different starting times. Most of you will start around the 0:25 so you have 1:35 to complete the first 100 and the second one will start at the 26.  Exact starting time will be assigned in the morning. 

Thursday 5/24

Masters 5/24/18

Warm up-
300 free
200 pull
200 IM, drill, swim
100 kick 
4x50 build,swim IMO @:50

Main set-
2x250, 50 fast,75 smooth @ 3:50
4x50 kick @ 1:00
Odds: fast,easy
Evens: easy,fast

4x125 descend 1-4 @ 1:45
4x50 pull @ :50, breathe by 5

5x100 IM rotate the fast 25, last one is  all fast @ 1:45
4x50 Free @ :45


100 easy

Tuesday 5/22/18

Masters 5/22/18

Warm up-
400 Free 50 swim/25 drill/25 kick
6 x 100 @ 2:00 IM                           
odds - 25 drill/25 kick
evens - 25 kick/25 drill
(900)

Kick set: 2 times thru (500)
1x100 @ 2:10 streamline kick on back, focus on good kick technique
6x25s fast free @ :30

Main set: (1600)
4 X 50 @ :50 Free
  1 drill
  1 build 
  2 fast
3 X 100 @ 1:45 50 back/50 breast
Descend 1-4
4 X 50 @ 1:00 stroke no free
3 X 125 @ 2:15 IM
    50 of best stroke
4 X 50 @ :50 Free
3 X 100 @ 1:45 50 breast/50 Free
Descend 1-4
4 X 50 @ 1:00 stroke no Free


Cool down

Saturday 5/19/18

Masters Saturday 5/19/18

Warm up-
1x400 swim
3x200s @ 3:15 pull, build, breath 3,5 by 25
4x50s @ 1:00 25 drill/swim IMO
(1200)

Kick set-
5x100s @ 1:45/2:00 with fins alternate 25 right side kick, 25 left side kick, 50 streamline kick
(500)

Main set-
1x300 swim @ 4:15
4x50s choice @ 1:00
1x200 swim @ 3:15
4x50s choice @ 1:00
2x100s swim @ 1:20
4x50s free @ :55
(1400)

100 easy