THURSDAY 10/16 CANCELLED!

NO PRACTICE TONIGHT!

ENJOY THE NIGHT--COME CHEER ON THE LT GIRLS SWIM TEAM AT HOME AGAINST *GBW!

*It's senior night...so the meet will run a bit longer.

Saturday 10/18

Attention! Practice will be 5:45-6:45 AM on Saturday! The Lyons Pride meet is this weekend and warm-ups begin at that time!

Please review the Breaststroke drills below from Tuesday
Drill #1: 3 kicks 1 pull (*will now do 2 kicks!)
Drill #2: *underwater pullouts (*for drill: underwater pullout, take 1 stroke, dive back down and do another underwater pullout, repeat) 

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400/200 every 4th lap is non-free
200/100 pull breathe 3-5-7 by 25
4 x 25 sprint cycle

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4 x 75 [25 br drill underwater pullouts / 25 br drill 1 Pull 2 kicks / 25 breast]

4 x 75 fr [rotate 25 fast; last 75 is all fast!]

4 x 75 IM [odds: fly/back/breast; evens: back/breast/free]

4 x 75 fr -- concentrate on your flipturns and long streamlines!

4 x 75 kick w/ fins [25 fr / 25 fly / 25 fr]

4 x 75 swim w/fins fr or your choice ALL OUT FAST!

4 x 75 easy recovery

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2800/2500








Tuesday 10/14

Weekly Focus: Stroke-Breaststroke <---watch this video first!

9/6 x 100 FR dec 1-3 (2nd set of 3 is pull)

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Drill #1: 3 kicks 1 pull
Drill #2: *underwater pullouts (*for drill: underwater pullouts, take 1 stroke, dive back down and do another underwater pullout) 

8/6 x 50 [25 BR drill / 25 FR choice drill] odds-Drill #1; evens-*Drill#2

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4x / 3x:
               100 FR build @1:30 / 1:40 / 1:50
               75 IM no FR @1:20 / 1:30 / 1:45
               50 [25 kick/25 FR] @1:00 / 1:10
               25 *underwater BR pull outs @:30/ :40 / :45

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9/6 x 75 kick rotate fast 25 (2nd set is BR kick)


yards: 3000/2100

Saturday 10/11


4 x 75 free dec 1-4
3 x 75 IM dec 1-3
3 x 75 kick dec 1-3

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*the intervals used for this set will begin with a base time on the 25 and add the same per 25. For example, 25 @ :45 (+ :15 secs per 25); 50 @ 1:00, 75 @ 1:15, 100 @ 1:30, etc.

Choose a base time and a time to add per 25 or ask me and I will give you a suggestion.

 
25 FR
50 FR
75 FR
100 FR
125 FR
150 FR
175 FR
200 FR

50 easy

200 IM
175 [25 FL / 50 BK / 50 BR / 50 FR]
150 [50 BK / 50 BR / 50 FR]
125 [25 BK / 50 BR / 50 FR]
100 [50 BR / 50 FR]
75   [25 BR / 50 FR]
50 FR
25 FR
 
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Bonus set:
2 x 150 [50 scull / 50 kick on back / 50 choice]
 
cool down
 
yards: 2900/2500