Saturday

Thanks everyone for the nice headache I got this morning.  It was a fun outing!

For Saturday @ 6:00am:

300 Swim
200 Pull
100 kick
8 x 50 choice/free on 1:00/1:15
-----------------
4 x 100 IM on 1:40/2:00
12/8 x 75 free, IMO,free on 1:20/1:40
8/6 x 50 kick! on 1:15
-----------------
200 Easy

Total = 2900/2500

Thursday

Change of venues....

Thursday's "second" practice is going to be at Brixie's in Brookfield.

As for Thursday nights practice, you have two options:

1. Deep end workout, all are welcome!
2. 100 x 25 on the :30 which will take you 50 minutes to complete.

See you Thursday!

Tuesday

Congrats to all those who competed in the State Meet over the weekend.  It was a very competitive meet and we did pretty well!  Hopefully we will build on our success this year and see a higher participation level next year!

Registration for the next session is open,  Click here to Register

Thursday we will be having a "Second" Practice at Kenny's Tavern, come join us and celebrate the conclusion to a successful season!

See you tonight!



Tuesday Practice

500 swim
300 pull
4 x 50 build on 1:00/1:15
-----------------
12/8 x 125 free on 2:00/2:20

8 x 50 kick on 1:00/1:15
-----------------
200 Easy

Week of April 16th

**** There is no Saturday practice this week****

We will be competing at UIC in the ILMSA State Swim meet.  Come cheer on your teammates!  Click Here for details.  Saturday only swimmers are welcome to attend Tuesday or Thursday's practice

Tuesday

300/200 swim
200/100 pull
200/100 kick
4 x 25 Sprint Cycle
------------------------
300/200 free
6 x 125 free on 2:00/2:20
2/1 x 150 (50 free, 50 choice, 50 free)
6 x 125 IM, rotate the 50 on 2:20/2:30
------------------------
100 easy

Total = 2900/2450




Thursday

500/300 free
4 x 75 free,choice, free
400/200 pull
4 x 50 choice
300/100 kick
4 x 25 Sprint Cycle
-----------------
4 x 100 free on 1:30/1:45
10 x 50 free on :50/1:00
16 x 25 IMO on :30/:40
-----------------
100 Easy

Total = 3000/2400

Thursday

200 swim
200 pull
200 kick
200 drill

10 x 50 odds are DPS, evens are swim on 1:00
-------------------------------
 6/4 rounds of:

100 free
10 sec
75 easy/FAST/easy
10 sec
50 kick
10 sec
25 SPRINT
------------------------------
200 easy

Total = 3000/2500

Tuesday

Tuesday's Entertainment

500/300 free
300/200 pull
6/4 x 75 kick,drill,swim on 1:30/1:45/2:00
---------------
4 x 100 IM on 1:40
4 x 25 IMO SPRINT
4 x 100 Free on 1:30
4 x 25 free SPRINT
4 x 100 choice on 1:40
4 x 25 Choice SPRINT
---------------
200 Easy

Total = 2950/2500

Easter Weekend Festivities

Saturday we have practice at 6:00am to 7:00am

600/400 free
8 x 50 kick on 1:00/1:15
400/200 pull
8 x 25 IMO on :30/:40
--------------
10 x 50 underwater special ops free on 1:15/1:30
16 x 25 choice on :30
--------------
Open swim time til 7:00am

Thursday

Thursday

For Most lanes do the following workout; for those of you that feel brave, come see me and declare "Coach Steve, I AM BRAVE".

see you tonight

300/150 swim
300/150 pull
300/150 kick
4 x 75 free/stroke/free
--------------------------
6 x 200 free on 3:15/3:30

1. paddles and fins
2. paddles and pull bouy
3. fins
4. pull bouy
5. drill, swim
6. swim

 12/8 x 25 IMO on :30
---------------------------
200 Easy

Total: 3000/2350

Tuesday, Your Triumphant Return to Swimming

Clearly it was spring break last week........

So to welcome you slackers back to the water, here it is:

500/300 Free
300/200 Pull
200/100 Kick

-----------------

2 Rounds of

4 x 125 IMO (rotate the 50) on 1:50/2:00/2:15
4 x 50   stroke/free  on 1:00/1:10
4 x 25 fly or breast kick on :30/:40

----------------

300/200 EZ while contemplating how glorious your spring break was

Total Yardage: 2900/2400