Saturday 12/28

WARM UP: 1000

500 choice w/fins (50 drill / 50 swim)

3 x 100 FR pull w/paddles (breathing 3's)

4 x 50 choice kick w/board (no fins, fast)



MAIN SET: 1600 [800]

[1] 2 x 200 FR (MDPS)

[1] 2 x 200 FR (50 no FR / 150 FR)

[1] 2 x 200 FR (150 FR swim / 50 FR kick)

[1] 2 x 200 IMS (25 IMO / 25 FR)

Thursday 12/26

WARM UP: 900 [600]

[300] 500 ([50]100 TSFGC-up / 25 IMO drill)

[3] 4 x 50 FR pull (breathing 3's)

[3] 4 x 50 choice kick w/board


MAIN SET: 1600 [omit 50's kick for 1400]

3 x 200 FR w/fins (MDPS, long smooth strokes, ride your legs) @  :10 rest

     50 FR kick (streamline on back)

4 x 100 IM (odds: 4-4-4/8, evens: FAST) @ :05 rest

     50 FL kick (arms at side on back)

5 x 50 FR w/paddles (slow arms, fast feet) @  :10 rest

     50 FR kick (streamline on back)

6 x 25 IMO-FR (odds: MDPS, evens: FAST) @ :05 rest

     50 FL kick (arms at side on back)

Saturday 12/21

WARM UP: 700

400 choice (50 drill / 50 swim)

4 x 75 choice (25 scull / 25 swim / 25 kick)




MAIN SET: 2100

400 FR pull w/paddles

2 x 200 FR swim w/paddles

4 x 100 FR (25 fist / 50 swim / 25 kick)


200 IMS

2 x 100 IM

4 x 50 IMO


100 FR (build)

2 x 50 FR w/fins (6 fast strokes off each wall)

4 x 25 FR w/fins & paddles (fast)

Thursday 12/19

                                 Don't forget about dry land with Troy from 7:30-8:00

Warm Up: 800

300 choice (50 drill / 50 fist)

     4 x 25 scull

300 kick w/fins & board

     4 x 25 scull

Main Set: 1800

Do two rounds of the following, I recommend doing the 50’s IMO;

50 choice fast w/dive

150 FR (MDPS, shoot for 15-20 strokes a length)

50 choice fast w/dive

250 FR (MDPS, shoot for 15-20 strokes a length)

50 choice fast w/dive

350 FR (MDPS,shoot for 15-20 strokes a length)

Triple Practice - December 2013

By popular demand...

Please join us at Wild Monk (88 S. La Grange Road, La Grange, IL) after dryland/practice (12/19) for a little social get-together.

No purchase necessary.

Wild Monk's Thursday Specials:

$9 Signature Cocktails
$1 OFF DRAFTS & 1/2 Priced Wings 

Tuesday 12/17

WARM UP: 1050

400 TSFGC-up w/fins

6 x 75 pull
 
     Odds: IM-FR
     Evens: FR

8 x 25 choice kick w/board

     Odds: fast
     Evens: easy



MAIN SET: 1600 [800]

[4] 8 x 100 IM (hold best average) @ :30 rest

[4] 8 x 100 FR @ IM best average

Saturday 12/14

WARM UP: 1000

300 IM drill
200 FR pull

300 IM (25 scull / 50 swim)
200 FR swim w/fist



MAIN SET: 1800 [900]

[4] 8 x 25 FR kick w/board (fast)

[4] 8 x 50 FR swim (3 strokes 6 kicks on side)

[4] 8 x 25 FR kick streamline w/fins (fast)

[4] 8 x 100 FR swim (build each 100)

[4] 8 x 25 FR swim w/fins (fast, start H-up and go into FR)

Thursday 12/12

WARM UP: 1000 [for short work out skip warm up and go straight to main set]

        100 TSFGC-up
4 x {100 choice drill (no FR)
        50 IMO kick


MAIN SET: 1750 [short work out do IM as drill]

[drill] 200 IM

     5 x 50 FR pull w/paddles (fast)

[drill] 2 x 150 IM-FR

     5 x 50 FR streamline kick w/fins (fast)

[drill] 3 x 100 IM

     5 x 50 FR swim w/fins & paddles (fast)

[drill] 4 x 50 IMO

Tuesday 12/10

WARM UP:

20min choice (no stopping)


MAIN SET:

200 IM drill

4 x 50 FL w/fins

4 x 50 BK pull

4 x 50 BR kick w/board

200 FR drill

4 x 50 @ :15 rest

4 x 50 @  :10 rest

4 x 50 @ :05 rest

Thursday 12/5

WARM UP: 1000

400 choice (50 drill / 50 swim)

300 FR pull

200 choice kick

100 IM (4-4-4/8)



MAIN SET: 1500 [750]

[3] 6 x 100 FR (first 25 IMO-FR)

[3] 6 x 75 FR (first 25 IMO-FR)

[3] 6 x 50 FR (first 25 IMO-FR)

[3] 6 x 25 IMO-FR

Tuesday 12/3

WARM UP: 800

400 FR w/fins (100 TSFGC-up / 100 MDPS)

8 x 50 choice kick (streamline on back)

MAIN SET: 1750 [1250]

[100] 200 FR swim
     2 x 25 choice fast

[100] 200 FR pull
     4 x 25 choice fast

[100] 200 FR kick w/board (no fins)
     6 x 25 choice fast

[100] 200 FR pull
     8 x 25 choice fast

[100] 200 FR swim
     10 x 25 choice fast