Tuesday 4/29

200 FR

200 25 IMO / 25 FR

200 KICK

6 X 50 FR 25 DRILL/ 25 SWIM

3/2 X 200 PULL

3/2 X 150 FR ALTERNATE 50 EZ 50 FAST

3/2 X 100 W/FINS 50 KICK / 50 SWIM

3/2 X 75 IM NO FR

3/2 X 50 CHOICE

3/2 X 25 NO BREATH

4/2 X 50 25 BACK / 25 BREAST

YARDS: 3000/2200

Thursday 4/24 (Double Practice!)

DON'T FORGET DOUBLE PRACTICE TONIGHT!

---

500 WARM-UP MIX

5/4 X 100 FR    LAST 25 FAST

8/6 X 25 IMO

4/3 X 100 FR    MIDDLE 50 FAST

8/6 X 25 IMO

3/2 X 100 FR    25 FAST 25 EZ

8/6 X 25 IMO

2/1 X 100 FR    BUILD EACH 25

8/6 X 25 IMO

1 X 100              ALL OUT FAST

8 X 25 ODDS-UNDERWATER EVENS-CHOICE

YARDS: 3000/2400

Tuesday 4/22

200 FREE

200 CHOICE

200 PULL

4 X 50 KICK

1 X 100 FREE PULL

4 X 75 50 EZ 25 FAST

1 X 100 FREE

4 X 100 25 FAST 75 EZ

1 X 100 FREE PULL

4 X 75 25 FAST 25 EZ 25 FAST

1 X 100 FREE

4 X 50 FAST FR

1 X 100 FREE PULL

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FOR LONGER WORKOUT:

12 X 25 IMO

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200 EZ

YARDS: 3000/2500

Double Practice - April 2014

Please join us at Brixie's (9526 Ogden Avenue, Brookfield, IL) after practice (4/24) for a little social get-together.  Note the Thursday night specials have changed - no more 50 cent wings.

No purchase necessary. 
 
Brixie's Thursday Specials: 

50 Cent Wings (Dressing & Veggies .50 Each)
3/$4 Tacos
$1 OFF craft cocktails
$3 Shots of Buffalo Trace Bourbon 

Saturday 4/19

400/300 swim 75 FR 25 BK

2 /1x 200 IM 1-25 Kick/25 drill 2- 25 drill /25 swim

8/4x 50 FR dec 1-4

16/12 x 25 kick 4/3 of each stroke IMO
Back is streamline kick on back

200 FR pull Distance Per Stroke
2 x 100 FR (sprint cycle w/in 100)

200 FR swim w/paddles DPS
2 x 100 FR build by 25

200 FR swim w/fins DPS
2 x 100 FR fast 

200 FR for time

200 EZ

3000/2500

Thursday 4/17

200 warmup swim

6 x 25 FAST FREE

5 x 50 BUILD

4 x 75 FR / CHOICE / FR

3 x 100  ROTATE FAST 50

2 x 150 PULL

1 x 200  25 IM / 25 FR

2 x 150  IM 25 KICK /  25 SWIM

3 x 100 IM

4 x 75 FR / I M / FR

5 x 50  CHOICE

6 x 25 IMO NO FR

Tuesday 4/15

200 FREE

200 IM 25 KICK/25 SWIM

200 PULL

4 X 25 SPRINT CYCLE

200 @ :20 sec rest, 100 @ :15 rest, 2 X 50 @ :10 sec rest, 1 MIN REST

200 @:30 sec rest, 100 @:20 sec rest, 2 X 50 @:15 sec rest, 1 MIN REST

*200 @ :40 sec rest, 100 @ :30 sec rest, 2 X 50 @:20 sec rest

MORE REST=SWIM FASTER!

*SKIP THIS FOR SHORTER WORKOUT

4 X 75 FR/IMO/FR

4 X 75 IMO KICK

12/8 X 25 W/FINS ODDS-UNDERWATER EVENS-EZ CHOICE

200 EZ

YARDS: 3000/2500

Saturday 4/12

400/300 FREE

300/200 PULL

200 KICK

8/4 X 75 KICK/DRILL/SWIM ODDS-FREE EVENS-

CHOICE

*6X THROUGH:

1x100 FREE

1x75 CHOICE

1x50 25 IMO / 25 FREE

1x25 CHOICE

*Round 1: SWIM, Round 2: KICK, Round 3: SWIM, 

Round 4: PULL, Round 5: DRILL, Round 6: SWIM

100 EZ

yards: 3000/2400

Thursday 4/10

300/200 FR alt. 50 DRILL/50 SWIM
200 KICK
300/200 PULL

1 x 200 IM 25 KICK/25 DRILL
5/4 x 50 FR PULL W/ PADDLES FAST

2 x 150 25 IM/25 FR
5/4 x 50 FR KICK W/FINS FAST

3 x 100 IM FIRST HALF OF 25 UNDERWATER
5/4 x 50 FR SWIM W/PADDLES FAST

4 x 50 IMO 25 DRILL/25 SWIM
5/4 x 50 FR SWIM W/FINS AND PADDLES FAST

2/1 x 100 [25 L arm, 25 R arm, 25 streamline KICK, 25 BR UW PULLOUTS]

YARDS: 3000/2500

             

Tuesday 4/8

DEEP END WORKOUT

--OR--

400/200 CHOICE WARM UP

4 X 25 SPRINT CYCLE

4 x 100 FR BUILD EACH 25 EZ==>FAST

300/200 PULL BREATHING 3-5-7

4 x 100 PROGRESSION (1-25 FAST/75 EZ; 2-50 FAST 50 EZ; 3-75 FAST 25 EZ; 4-FAST)

300/200 25 IMO/25 FR

4 x 100 FAST W/FINS

300/200 KICK

4 x 25 FAST!

300/200 COOL DOWN

YARDS: 3000/2400

Thursday 4/3

300/200 SWIM

200 PULL

200 KICK

5/4 x 50 FR 25 FISTS/25 SWIM

4 X 25 FAST FR

5/ X 50 25 FR/25 IMO

4 X 25 FAST FR

5/4 X 50 PULL

4 X 25 FAST FR

5/4 x 50 25 CHOICE/25 FR

4 X 25 FAST FR

5/4 X 50 WHATEVER YOU WANT!

4 X 25 FAST FR

5/4 X 50 KICK W/FINS

4 X 25 FAST FR

200 EZ

YARDS: 3000/2600