Saturday 6/28

800/600 (200 swim/200 pull/200 kick/200 swim)

6 x 50 (25 drill/25 swim) odds free; evens IM

2x/1x:
            300 (1st round: swim w/fins; 2nd: pull w/paddles)
            3 x 100 descend 1-3
           



14 x 50
            2-KICK FAST
            2-DRILL
            2-SWIM FAST
            1-EASY
                  REPEAT


yards: 3000/2200

Thursday 6/26-Double Practice

Please join us at Brixie's (9526 Ogden Avenue, Brookfield, IL) after practice (6/26) 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 

Thursday 6/26

500/400 swim 50 FREE/50 CHOICE NO FREE
100 KICK-200 PULL-100 KICK
200/100 SWIM NO WALLS!


4/2 X 50 SWIM STRONG! rest :20 between

300/200 PULL-build each 100

4/2 x 50 FAST FR rest :30 secs between

300/200 CHOICE (kick/drill/swim by 25)

4/2 x 50 2-FR RACE PACE from dive*; 2-EZ

300/200 IM (3 X 100 IM)


8/6 X 50  ODDS-DRILL
                EVENS-BR or BK


yards: 3000/2100

Tuesday 6/24

800/600 MIX


DO 4X/3X:

• 200 PULL (100 FAST/100 EASY)
• 150 SWIM (100 FAST/50 EASY)
• 100 (50 FAST/50 CHOICE NO FREE)
• 50 STREAMLINE KICK ON BACK FAST

200 EASY COOL DOWN

3000/2300

Thursday 6/19

Optional Dryland Practice: 6:45-7:45pm meet in pool foyer
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400/300 mix swim
300/200 kick/drill/swim by 50
200 pull
100 kick

4 x 50 25 fast/25 ez
2/1 x 200 swim with paddles

4 x 50 25 fast/25 ez
4/2 x 100 pull

4 x 50 25 fast/25 ez
8/4 x 50 25 IMO fast/25 ez FR

200 cool down

Tuesday 6/17

300 (50 FR-50 BK-50 BR)
200 PULL breathe 3-5-7
100 KICK (30 sec fast-30 sec EZ)

8/4 x 50 (25 DRILL FR-stop mid @25 and :10 sec vertical kick-25 IMO)


9/6 x 200 broken (see below) middle 3 IMO
                        1) 100-rest :15 secs rest inbetween (RI)-100
                  2) 50-50-50-50 (w/ :10 sec RI)
                  3) 25-25-25-25-25-25-25-25 (:05 RI)

200 cool down

3000/2200

Saturday 6/14

Mixing it up...

Check out these videos:
http://m.youtube.com/watch?v=LNxtdnQu1cU
http://m.youtube.com/watch?v=aPj35-ZgGsc

I'll have the workout for you in the AM!
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Indoor open water practice:

7 laps warm-up

6 x 1 lap (2-water polo turns, 2-arm-arm swim around, 3-corkscrew turns)

4 x 2 laps (10 strokes head down, 5 strokes alligator eyes going towards diving boards)

9 laps for time!

Thursday 6/12

200 swim
200 pull
200 kick



Do 2/1 x: 1x: FREE; 2x: IM

4 x 150 (do IM as: 25 IM/25 FREE)

4 x 100

4 x 50


cool down

3000/

Tuesday 6/9

500 mix

8 x 50 ( 25 IMO / 25 FR )

3 x 200 FR BUILD BY 50

3 x 100 KICK W/FINS

3 x 200 ROTATE FAST 100

3 x 100 50 LONG STREAMLINES TO FAST FREE
           50 DOUBLE UNDERWATER BR PULLOUTS TO EZ BR

Thursday 6/5

500/300 (50 FR/50 BK/50 BR)

300/200 pull

200/100 kick

400/300 free race pace 

1 min rest

4/3 x 100 free same race pace; rest 15 secs between 

1 min rest

400/300 free OR IM race pace 

1 min rest

4/3 free OR IM race pace; rest 15 secs between

4/3 x 100 50 drill/50 choice no free

Yards: 3000/3100

Tuesday 6/3

LONG COURSE SEASON IS HERE!

1000/800 mix 

300/200 pull
4 x 100 50 choice / 50 free
300/200 swim w/paddles
3 x 100 50 kick / 50 free (no equipment)
300/200 swim w/fins

1 x 100 fast free! 

200 cool down 

Total: 2900/2400