Saturday 2/1

WARM UP: 600

600 choice (50 scull / 50 drill / 50 MDPS)



MAIN SET: 1900

400 FR pull
300 IM (50 4-4-4/12 / 25 fast)
200 choice kick

300FR swim w/paddles
200 IM (25 4-4-4/12 / 25 fast)
150 choice kick

200 FR swim w/fins
100 IM (fast)
50 choice kick

Thursday 1/30

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

15 min choice swim w/fins (no stopping)


MAIN SET: 2000

500 FR pull w/paddles

5 x 100 IM (descend 1-5)

10 x 50 FR swim w/paddles (1 fast , 2 easy)

20 x 25 IMO (25 fast, 25 scull, 25 fast, 25 kick, 25 fast. do that pattern for each stroke)

Triple Practice - January 2014

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

Then please join us at Kenny's (917 West 55th Street, Countryside, IL) after Thursday's practice. 

Kenny's Thursday Specials:
$3 U-Call-It's *no shots & no rocks*
$4.95 Wraps (Chicken Caesar, or Buffalo Chicken) w/fries or chips

Kenny's Everyday Specials:
$3 UV Mixed Drinks
$4 UV Bombs
$4 Fireball shots

No Practice

No practice tonight. LT closed again because of extreme temp. See you Thursday for triple practice.

Swim Across America 2014

Swim Across America (SAA) is a non-competitive charity swim held on July 26th (4th Saturday in July), which benefits the Rush University Medical Center.

Participants have the choice of swimming a 1/2-mile, 1-mile, 1.5-mile or 3-mile distance. The 1/2-mile and 1-mile distances are along an out-and-back course. The 1.5-mile and 3-mile distances are along the same triangular course that Big Shoulders utilizes. The 1.5-mile distance is a single lap around the triangular course while the 3-mile distance is two laps around the triangular course.

In order to participate, each swimmer/member of the team must raise $500.  Swimmers under 18 must raise $100.  

Please consider joining the team or supporting a swimmer.

http://www.swimacrossamerica.org/site/PageServer?pagename=CHI_Home

2013 SAA

2012 SAA

 2011 SAA

 2010 SAA

 2010 SAA

Saturday 1/25

Warm Up: 900

500 choice

4 x 100 IMO (50 drill / 50 4-4-4/6 then kick to the wall)

Main Set: 1650 [1100]

Do the following [2] 3x;

200 FR

2 x 50 no FR pull (5 push ups before each 50)

100 FR

2 x 50 choice kick (10 squats after each 50)

50 FR

*Get your total time for each round and try to descend your time by each round*

Thursday 1/23

WARM UP: 900

300 FR w/fins (50 swim / 25 kick)

     3 x 50 FR drill

300 choice (50 swim / 25 scull)

     3 x 50 choice kick



MAIN SET:  500 per round

AMRAP;

100 FR pull

2 x 75 FR (build)

3 x 50 no FR

4 x 25 choice (fast)

Dry Land With Troy & Registration

!Don't forget that on every Thursday Troy will be running dry land from 7:30-8:00!

Also, after this week if you are not current with your USMS registration you will not be able to practice until it is current do to insurance liabilities.

Tuesday 1/21

WARM UP:  600

 600 FR (50 left arm, breath right / 50 right arm, breath left / 100 breath 3’s)

MAIN SET:  1800 [1200]

[4] 6 x 150

               

#1&4: IM-FR

                #2&5: IMS

                #3&6: FR

[4] 6 x 100 FR pull w/paddles

               

                #1&4: w/buoy regular [#4 swim]

                #2&5: w/buoy at ankles

                #3&6: no buoy, legs crossed

[4] 6 x 50 IMO-FR w/fins (alternate 50 MDPS, 50 fast holding stroke count for each stroke)

100 EZ

Saturday 1/18

WARM UP:

10 min choice w/fins (no stopping)


MAIN SET: 2000 [1200]

[skip] 200 IM (build)
[skip]     400 FR pull w/paddles
[skip] 200 IM (fast)

150 FR (build)
     300 IM drill
150 FR (fast)

100 IM (build)
     200 FR pull w/paddles
100 IM (fast)

50 FR (build)
     100 IM drill

50 FR (fast)

Thursday 1/16

WARM UP: 900 [700]

[200] 300 FR ([25] 50 drill / 25 fist)

     3 x 50 IMO-FR (25 scull / 25 kick)

[200] 300 IM ([25] 50 drill / 25 fist)

    3 x 50 FR (25 scull / 25 kick)


MAIN SET: 1800 [1200]

[4] 6 x 25 choice (1st 1/2 length fast)

     [4] 6 x 50 FR swim w/paddles (MDPS)

[4] 6 x 25 choice (all fast)

     [4] 6 x 75 FR pull no paddles (+1 stroke each 25)

[4] 6 x 25 choice (2nd 1/2 length fast)

    [4] 6 x 100 FR swim w/fins (descend 1-3, 4-6)

Tuesday 1/14

WARM UP: 1200 [900]

[200] 300 FR ([25] 50 TSFGC-up / 25 swim)
     4 x 25 scull

[200] 300 FR pull w/paddles
     4 x 25 IMO (4-4-4/8)

[200] 300 TNT w/fins
     4 x 25 FR (1/2 length H-up / 1/2 length fast)


MAIN SET: 1400 [1050]

[25] 50 FL swim
     50 FR kick

[50] 100 swim (50 FL / 50 BK)
     2 x 50 FR kick

[75] 150 swim (50 FL / 50 BK / 50 BR)
     3 x 50 FR kick

[100] 200 IM swim
     4 x 50 FR kick

4 x [25] 50 IMO swim (build)
     200 FR kick (fast)

Saturday 1/11

WARM UP: 900

500 FR (100 drill / 100 kick / 100 swim / 100 kick / 100 drill)

8 x 50 IMO (25 4-4-4/12 / 25 fist)


MAIN SET: 1500 [1000]

On the 100's pick a interval that gives you about :10 rest while swimming relaxed and that will be your interval for the 75's, 50's, and 25's.  As the distance gets shorter the speed should increase (i.e. 100's easy, 25's fast)

[4] 6 x 100 FR (MDPS)

[4] 6 x 75 FR (5 push-ups after each 75)

          -1:00 break-

[4] 6 x 50 FR (5 push-ups, 10 squats after each 50)

          -1:00 break-

[4] 6 x 25 FR (5 push-ups, 10 squats, 15 crunches after each 25)

Thursday 1/9

WARM UP: 1000 

do the following 4x;

100 TSFGC-up

75 IM-FR drill

50 FR kick w/board (no fins, no splash)

25 choice fast (no FR)



MAIN SET: 1800 [900]

[skip] 400 FR pull w/paddles (MDPS)
   
     8 x 50 FR @ interval that gives :10 rest

[skip] 300 FR w/paddles (build legs, 50 easy / 50 strong / 50 fast repeat)

     6 x 50 FR @ interval that gives :05 rest

[skip] 200 FR w/fins (build arms, +2 strokes every 50)

     4 x 50 FR @ interval that is just make, under :05 rest

Practice Canceled

LT has canceled school for tomorrow.  No practice

Saturday 1/4

Warm Up: 600

600 (100 IMO drill / 100 TSFGC-up)

Main Set: 2100

Do the following 3x through;

3 x 200

100 kick w/board

                Round 1: 4/3/2/1 fast FL breakout strokes by 50, then FR to the wall

                Round 2: 9/7/5/3 fast BK breakout strokes by 50, then FR to the wall

                Round 3: 4/3/2/1 fast BR breakout strokes by 50, then FR to the wall

*FLIP ALL TURNS*

Thursday 1/2

WARM UP: 1000

Do the following 2x;

4 x 25 FR kick w/board (no splash)
4 x 50 IMO drill
100 FR pull (breathing 3's)
100 IM (MDPS)



MAIN SET: 1500 [900]

[6] 10 x 75 FR w/fins (hold <15 strokes a length) @ :10 rest

[6] 10 x 50 FR (build each 50) @ :15 rest

[6] 10 x 25 FR w/paddles (over kick, fast feet) @ :20 rest