Saturday 8/27

Warm up-
400/300 swim
6 x 75 choice, drill-swim-drill @ 1:15 
4 x 50 build free @ :50/1:00
8 X 25 sprint cycle @ :35 4-free, 4-no free
(1100/1000)

Main set- 2 times thru:
1 X 200 free @ 3:00
5/3 x 50 free @ :50
1 X 200 IM @ 3:20
5/3 x 50 pull @ :55
(1800/1400)

100 cool down

Total-3000/2500

THURSDAY 8/25/16

DOUBLE PRACTICE TONIGHT- Last Thursday of the Month!
JOIN US FOR A DRINK AT BRIXIE'S TONIGHT
9526 West Ogden
Brookfield

$3/4 Tacos
$1 Off Craft Cocktails

Thursday 8/25/16

Masters 8/25/16

Focus- EARLY VERTICAL FOREARM

Video:
https://m.youtube.com/watch?v=EF93rZpczaU

The catch is the most technical part of your stroke, and an area where small changes can lead to large improvements.

The most important thing about your catch is to take advantage of every angle. The idea is to find the angles that let you grab as much water as possible during every part of the pull. 

Your hand should enter fingers tips first. 
As the pull begins, notice that the elbow is high and fingers point toward the bottom of the pool. Try to form a straight line from the elbow through my wrist, across the palm, and all the way to the fingertips.

Warm up:
100 FR/100 IM drill/100 kick w/board
8x25s sprint cycle @ :30/:40
1-4 free
5-8 free
Fast/ez, ez/fast, build, fast
(800/500)

Drill/main set:
Focus on an early vertical forearm 
6x50s free drill @ :55/1:10
1-3 superman catch up 
4-6 25 right arm/25 left arm
6x75s free pull @ 1:25/1:40
8x125s Free rotate the fast 50 @ 2:00/2:15
(1750)

16/8x25s @ :30/:40 choice stroke in groups of 4
3 fast, 1 easy
(400/200)

100/50 easy

Total-3000/2500





Tuesday 8/23/16

Masters 8/23/16

Warm up-
4/3x250s @ 4:20/5:30
150 swim/50 drill/50 kick choice
(1000/750)

Drill set- skills focus- backstroke drill work
3x50s @ 1:00/1:10- kick and roll shoulders with arms at side
3x50s @ 1:00/1:10- 1 arm- 4 right arm/4 left arm
3x50s @ 1:00/1:10- 3 pull/6 kicks- focus on hips on side as hand enters
(450)

Backstroke video-
https://m.youtube.com/watch?v=JghqyliWwb4
Focus on keeping head in neutral position with a flat back, point toes when kicking and kness bend slightly as foot moves towards the bottom of the pool and leg straightens as foot moves toward the surface of the pool, kick from the hips.

Main set-
Two times thru:
6x50s @ :55
2-easy, 2-medium, 2-fast
Rd1- free PULL, Rd2- back or choice
(600)

8/6x100s negative split- 2nd 50 fast than first 50
1-4/3 Back @ 1:45/2:00
5-8/6 free PULL @ 1:30/1:45
(800/600)

150/50 COOL DOWN

3000/2450