Thursday 12/31/15

HAPPY NEW YEAR!!
Masters 12/31/15

Warm up:
1x300 50 drill/50 swim- choice
 
NEW YEARS EVE COUNT DOWN SET!!

Rest about 1 minute between 
10xwidths w/fins underwater dolphin kick @ :40
9x50 free on :50/:55 sprint down, ez back
8x75s pull on 1:20 breathing 3,5,7
7x50 swim free w/paddles & fins @ :45/:50
6x50 IMA- FL/BK, BK/BR, BR/FR @ :55/1:00
5x50 fast free @ :50/:55
4x50s breast @ 1:00
3x100s IM @ 1:45/2:00
2x50 back @ 1:00
1x50 Choice from a start- ALL OUT!

Cool down
 

USMS Masters Registration

2016 USMS Masters Registration

Masters Swimmers--

If you have not already registered for USMS 2016, please do so ASAP. Your current registration will expire 12/31/15.

Once you have registered I will receive a confirmation e-mail--no need to bring me a paper copy.

All team members are required to have a current USMS membership for insurance purposes.

Here is the link to renew:
http://www.usms.org/reg/register.php

2016 USMS Membership Cost:  $46

Your LMSC:  Illinois (IL)
Your Club:  Illinois Masters (IM)
Workout Group:  Lyons Masters (LYON)

Thank you!
Megan

Tuesday 12/29

Tuesday 12/29

Warm-up:
3 Rounds (round 3 is pull)
1 x 200 Free @ 3:00/3:30
1 x 100 Back @ 1:45/2:00

Drill set:
3x50s @ 1:00 free drill...3/4 catch up, focus on fingertips in first and a early vertical forearm
3x50s @ 1:00 back drill...3 pulls 6 kicks, focus on straight arm recovery, keeping head still and hips/kick up
3x50s @ 1:00 4 strokes free, 3 strokes backstroke

Main set...Long-Axis IM focus:
4 rounds of:
* 1 x 200 @ 3:30...descend by round going 25 fly/75 back/25 breast/75 free
* 4 x 50 @ 1:00 IM order by round (round 1 is all fly)
    * Do #1 to #3 fast or at your target 200 IM race pace
    * #2 drill
    * #4 easy free

100 easy

Practice Schedule this week!!

Masters Schedule this week:

Tuesday 12/29, 8-9pm
Thursday 12/31, 7-8am 
Saturday 1/2, 6-7am

Saturday 12/26/15

Saturday 12/26/15

400/300 SWIM
300/200 PULL
200 KICK
4 X 25 SPRINT CYCLE @ :35
 
3 X 100 SWIM FREE @ 1:25
3 X 100 IM @ 1:45
3 X 100 ROTATE FAST 50 @ 1:30 (beginning, middle, end) 
4 X 25 FAST  @ :30
 
3 x 50 SWIM fast choice @ :55
3 x 50 KICK @ 1:10
3 x 50 IM AROUND @ 1:00 @ FL/BK, BK/BR, BR/FR 
4 X 25 FAST @ :30
 
16 X 25
ODDS: FREE OR BACK
EVENS: BREAST OR FLY

Cool Down


Tuesday 12/22

Tuesday 12/22

Let's think about this when we are pulling today

https://m.youtube.com/watch?v=ATHLg2yrmTI

The 12 Days of Christmas!
Here’s how it works. Swim day 1. Then, swim day 2 and day 1. Then, swim day 3, day 2, day 1..etc. The goal is to swim day 12 to 1.  Swim with :10 secs rest between 50s
 
1-50 free
2-:20 vertical kick
3-100 pull
4-50 fly/free
5-5 squats
6-50 back/free
7-50 underwater/free
8-5 push-ups (in or out of the water)
9-50 kick
10-:20 sec plank
11-50 breast/free
12-100 IM

Masters 12/19/15

Masters 12/19/15

Warm up:
300 free
300 IM- 
25 swim/25 drill/25swim per stroke
8x50s build/drill @ 1:00

Pull set:
8x75s...pull breathing 3,5,7 by 25 @ 1:15

Main Set:
5x50s free @ :55
1:00 rest
5x50s free @ :50
1:00 rest
5x50s free @ :45
1:00 rest
5x50s free @ :40
1:00 rest
3x50s free @ :35
2:00 rest
1x50 all out from blocks

200 cool down 


Thursday 12/17

Masters 12/17

300 swim
300 kick
300 pull

2x thru:
2x100 IM@ 1:45/2:05
1-drill
2-swim
1x200 IM@ 3:30/4:00
25 drill 25 swim
4x75@1:15/1:30
1-50 fly 25 back
2-50 back 25 breast
3-50 breast 25 free
4-all free

12x50s @ :55/1:00
Back or Free 


Tuesday 12/15

Masters Tuesday 12/15/15

Warm up-
200 SKIPS (swim, kick, pull, IM drill, swim)

Kick set-
8x75s with fins with or without board @1:10/1:30
Odds-easy,hard,easy
Evens-hard,easy,hard

Main set:
10x100s @ 1:40/2:00
3- broken @ 75 for 5 seconds
3- broken @ 50 for 5 seconds
3- broken @ 25/75 for 5 seconds
1- broken @ 25/50/75 for 5 seconds

8x50s
Odds- 3/4 catch up free drill
Evens- 25 underwater/25 free

Cool down

Meet Sunday!

The Tri Right Masters Swim Team is hosting the Candy Cane Meet tomorrow in Lemont right off I355 on 127th St. For those of you that have signed up the warm ups start at 7:15am, I will be there at 7:00am! 

This meet is usually over before 11am and all swimmers and their friends/families are invited to attend lunch afterwards at a nearby establishment with the host team. 

See you Sunday morning! Go Lyons!

Saturday 12/12/15

Saturday 12/12/15


Warm up:

400 swim

300 pull

200 kick

4 x 50 build/drill @ 1:00


Main set:

4/3 rounds of:

100IM @ 1:45

4x25s @ :35 sprint cycle choice

100 Free @ 1:30

50 easy @ 1:15


Starts with a break out for those swimming in the meet in Sunday!


Cool down



Thursday 12/10

Masters 12/10/15

Warm up:
300 swim
200 kick
200 pull
8x25s IMO @ :40
Odds drill
Evens build

8x50s @ :55 kick with fins
Odds- whitewater 
Evens- no whitewater

Main set:
Do 4Xs:
4 x 25 @ :40 strong, good distance per stroke
2 x 100 @ 1:45 negative split (second 50 faster than the first
4 x 25 @ :30 all out

Rd 1&3-free
Rd 2&4-choice

Cool down





Tuesday 12/8/15

Masters 12/8/15


Warm up:

6 x 100s @ 1:40 50 drill, 50 build choice                           

8 x 50s @ :55 descend 1-4, 5-8

8 x 25s @ :40 streamline kick on back choice


Pull set:

12x50s @ 1:00

Odds- pull buoy at ankles

Evens- pull think about hip rotation

Nice and strong long freestyle


Main set:

12x75s @ 1:15/1:30 choice

50 build rest 5 seconds 25 fast

12x25s @ :30 3 fast/1 easy choice, groups of 4


100 easy

Saturday 12/6

Saturday 12/6

400 swim
200 IM drill/swim
300 kick
200 IM drill/swim

8 x 50s pull @ 1:00 breath 3,5 by 25

Do 4 times:
4 x 25 @ :40 reverse build IMO by round
2 x 50 @ 1:00 3/3 breathes free
1 x 100 @ 1:30 smooth dps rd 1&3 free 2&4 IM

100 easy


Thursday 12/3

Thursday 12/3

Backstroke work!!
Here are a couple great videos to watch if you have time.
Backstroke catch:
https://m.youtube.com/watch?v=cwTwGX0oKc4
Streamline backstroke kick:
https://m.youtube.com/watch?v=g2wG7CEIF64
Backstroke arms:
https://m.youtube.com/watch?v=xviHn1Qg-5s

Warm up-
400/300 swim
6/5 x 75 @ 1:20/1:30 50 back drill 25 back swim 
6 x 50 kick back with fins @ :55/1:00
8 X 25 sprint cycle @ :35/:40 4-free, 4-back 

Main set- 2 times thru:
2 X 100 back @ 1:40/2:00 negative split (second 50 faster than the first 50)
4/2 x 50 free @ :50/:55
2 X 100 free @ 1:20/1:45
4/2 x 50 back @ :55/1:00

100 cool down



Tuesday 12/1


Tuesday 12/1

Warm up-
3x150s free @ 2:30 descend 1-3
3x100s free @ 1:30 descend 1-3
3x50s choice @ 1:00 descend 1-3

Pull set:
8/6x75s @ 1:40
50 free/25 choice stroke

Main set:
8x125 IM @ 2:00 (rotate 50 stroke)
8/6x50 free @ :50/1:00 odds-fast evens-easy 

100 easy

Saturday 11/28

Masters 11/28

Warm up:
New drill** 3/4 catch up freestyle** see video:
https://m.youtube.com/watch?v=b68D6Mfdvzg

4x200s @ 3:15
#1-2 free 50 swim/50 drill...3/4 catch up free
#3-4 free w/fins breathing 3,5,7 continuous ***keep strokes nice and long

Kick set:
Do 3 times-
4x25s sprint kick w/fins @ :30
1x50 easy kick @ 1:30

Main set:
6/5x100s...25 fly fast/25 fly drill (1 pull /50 bk swim fast @ 2:10/2:20

6/5x75s...25 bk kick/25 breast drill (kick-pull-kick)/25 breast swim fast @ 1:45/2:00

6/5x50s...swim with fins fast free @ :50

6/5x25s 3/4 catch up free @ :35

200 cool down





Thanksgiving 11/26

Happy Thanksgiving!
11/26/15

http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=0&itemid=12247&mid=14491

500/300 swim
200 kick
200 pull
100 IM drill
----------------
3/2 Rounds of:
1 x 200 free @ 3:00
2 x 100 IM @ 1:45
3 x 50 free @ :50
4 x 25 odds: underwater, evens: choice @ :45
-----------------
100 Easy

Tuesday 11/24

Tuesday 11/24

Practice on Thanksgiving Day will be from 7-8am at South Campus Pool.

Weekly focus: freestyle flutter kick
https://m.youtube.com/watch?v=X2ipwMgVXYU

Warm up:
300/200 swim
200/100 kick
100 IM drill
4 x 25 sprint cycle

Main set:
4 x 50 Free dec 1-4 @ :50/1:00 
Last 50 from the blocks for time
4/3 x 100 IMO drill/swim by 25s @ 1:45/2:00
4 x 25 free fast @ :30/:40

4 x 50 choice, all the same stroke descend 1-4 @ 1:00, last 50 from the blocks for time
4/3 x 100 pull breathe 3-5-5-7 by 25 @ 1:30/1:40
4 x 25 fly or breast fast @ :40

4 x 50 Kick @ 1:10
4/3 x 100 FR dec 1-3, #4 is fast from the blocks, free or IM @ 1:30/1:40
4 x 25 back fast @ :35

200 cool down

3000/2500

Saturday 11/21

Saturday 11/21

Warm up:
2x150s @ 2:30 free
2x150s @ 2:15 free
2x150s @ 2:00 free

30 MINUTE AMRAP:
AMRAP = As Many Rounds As Possible

1x100 FREE mid 50 is fast

10 SQUATS

1x75 IM no FR

:50 sec VERTICAL KICK--rest :10 

2x50 FR strong pace @ :50/:55

2x25 FAST, Choice, NO free @ :30

10 PUSH-UPS (in or out of the water)


12 x 50 CHOICE @ 1:00
ODDS: streamline kick on back/swim 
EVENS: drill/swim

100 cool down

Thursday 11/19

Thursday 11/19/15


Here's a great video on proper freestyle breathing:

https://m.youtube.com/watch?v=3_BUeHB1dm4


And an excellent butterfly video:

https://m.youtube.com/watch?v=UffZn_-lU54


Warm up:

300 swim

 

Main set:

3x200/150s pull @ 3:30/3:45…

50 FAST/100 easy/50 FAST


4x150/100s swim free @ 2:20/2:40…

50 FAST/50 easy/50 FAST


5x100/75s swim @ 1:40/2:00…

50 FAST non-free/50 free


6x75 kick w/fins @ 1:30/1:40…

50 FAST/25 easy


7x50 swim choice @ :55…

1 easy/2 drill/1 easy/2 fast/1 easy 


8x25s swim choice @ :30/:40 do any 4 fast/4 easy, add up the 4 fast for a 100 time


3000/2525

 

Cool down

Tuesday 11/17

Tuesday 11/17

 

Warm Up: 

Focus- Freestyle hand entry. Please watch the video below and try this during the warm up today. Many of you are entering in front of your head, not wide enough to get a good catch.

 

https://www.youtube.com/watch?v=2fcwKtiF9DI

 

400/300 swim every 4th lap is drill

 

4 x 50 IMO swim / drill                             @ 1:00/1:15

 

200 pull breathe 3-5-7 by 25

 

4 x 50 FR dec 1-4                                        @ :50/1:00

 

Main Set:

5 x 100 FR rotate 25 fast, last one is all out            @ 1:30 /1:50

Focus on distance per stroke!

 

6/4 x 50 FR 2 fast, 1 easy                               @ 1:00 /1:10 

*Goal is get :20-:30 rest*

 

5 x 100 IM rotate 25 fast, last one is all out              @ 1:40/2:00

 

6/3 x 50 FAST IM switch                            @ 1:00/1:10 

 

12x25s @ :40

Choice of stroke in groups of 4, pick goal 100 time and divide by 4, hold that time

 

100 cool down

 

3000/2500

Saturday 11/14


Masters 11/14

Warm up:
200 swim
200 kick
200 pull
4x50s @ 1:00 25 drill/25 swim choice

20x25s @ :40 KICK 3 fast 1 easy

Main set:
5x200s @ 4:00 done like this:
1x75 @ 1:15
3x25s @ :30
1x 50 @ 1:15

10/6x50s @ 1:15
25 underwater 25 swim

200/100 cool down

3000/2700




Thursday 11/12

Masters 11/12

300 swim 
300 pull
4 x 75 swim free @ 1:15/1:30
300 kick with fins

200 swim build/drill by 25
200 pull
4 x 50 IMO drill/swim by 25 @ 1:00
200 kick streamline kick on back w/fins

100 swim IM drill
100 pull
4 x 25 choice swim fast! @ :30
100 kick 25 easy/25 fast

Longer workout:
12 x 50 choice @ :55/1:00
odds-fast
evens- easy

3000/2400


Tuesday 11/10

Tuesday 11/10

Warm up:
400/300 choice
200…25 streamline kick on back/25 choice stroke drill
 
Main set #1:
10/8 x 50 BUILD @:50 / 1:00 / 1:10
             Odds-FR
             Evens-Choice stroke, no free
 
10/8 x 50 FR 12.5 easy/25 all out/12.5 easy @:50/1:00 focus on good turns!!

3 x 100s pull DPS breathe 3-5-7 rotating

Main set #2:
TWO TIMES THRU:
1st time is free @ :30/:40
2nd time is choice, no free @ :40/:45
 
4 x 25 build to fast pace you can hold
16/12 x 25 holding the above pace  
 
100 cool down
 
3000/2500

Saturday 11/7

Masters 11/7

300/200 swim
300/200 kick
300/200 pull

2x thru:
2x100 IM@ 1:45/2:00
1-drill
2-swim

1x200 Free @ 3:15
Focus on long strokes and nice steady kick!!! Slow the arms down to focus on kick.

4x75@1:30
1-50 fly 25 back
2-50 back 25 breast
3-50 breast 25 free
4-all free

12/8x50s @ 1:00
Choice stroke in groups of 4: 
1-easy, 1-build, 2-fast

100 cool down

3000/2500

Double Practice 11/5

Double Practice 11/5

Please join us at Brixie's (9526 Ogden Avenue, Brookfield, IL) after practice today 11/5. Note: the Thursday night specials have changed - no more 50 cent wings.

No purchase necessary. 
  
Brixie's Thursday Specials: 
3/$4 Tacos
$1 OFF craft cocktails
$3 Shots of Buffalo Trace Bourbon 

Thursday 11/5

Masters 11/5

 

Warm up:

4x150s @ 2:45 50 drill/50swim/50 drill

4x100s @ 1:30 free descend 1-4 

4x50s @ 1:00 pull

 

Kick set:

16x25s @ :40

 

Main set:

8/6x75s @ 1:30/1:40

Odds- strat with 10 second kick on wall

Evens- start with 10 second vertical kick

 

8/6x50s choice with fins @ :50/:55

 

8/6x25s @ :40

Odds- underwater

Evens- fast free

 

200 cool down

Tuesday 11/3

Tuesday 11/3

Masters Swimmers-
If you are planning to swim in the Tri Right Masters Candy Cane Swim Meet on Sunday, December 13th please sign up and let me know what events you are planning to swim. 

Focus: Improving freestyle kick and pull, please check out the videos below.
Free Kick:
https://m.youtube.com/watch?v=KK563K_DZP0
Free Pull:
https://m.youtube.com/watch?v=SONx52cyltI

 

Warm up:

300 FREE                warm-up                  

200/100                   kick     

300 IM                     drill/kick/swim by 25                    

200/100 FREE         pull                             

 

Main set:

4x50 @ 1:00     25 FAST IMO / 25 EZ FR  

1x100 @ 2:00   FREE   ALL OUT! 

8/4x25 @ :30    Swim w/fins choice                                  

1x100 @ 2:00   FREE   ALL OUT! 

 

4 x 50 @ :55     FREE

1x100 @ 2:00   IM       ALL OUT!

8/4 x 25 @ :30  FR hold your 100 pace            

1x100 @ 2:00   IM       ALL OUT!

 

4 x 50 @ 1:00   IMO    build/drill                  

1x100 @ 2:00   FR       ALL OUT! 

8/4 x 25 @ :35       perfect technique              

1x100 @ 2:00   FR       ALL OUT!

 

200     CHOICE         COOL DOWN


Saturday 10/31

Saturday 10/31
Happy Halloween!

Warm up:
300/200 swim
200/100 pull
3 x 100 50 drill/swim @ 1:45
4 x 50 build each 50 choice @ 1:00

Main set:
5/4 x 200  @ 3:15 count your stroke on the first length and then try to reduce your number by one or two for the rest of your 200.  

16/12 X 50s @ 1:00 
1- build keep strokes nice and long
2- fast, hold you time
1- easy free recovery

100 easy






Thursday 10/29

Thursday 10/29/15

 

400/300 swim

200/100 kick

8 x 25 @ :45 breast kick on back

8 x 25 @ :40 kick-pull-kick

4 x 25 sprint cycle

 

Breast kick on back

- arms at your side

- kick your heels to your palms

 

Kick-pull-kick

-kick

- small pull with breathe to streamline

- kick

- repeat

 

20/16 x 50s @ :55/1:00

1- 4 = pull

5- 8 = choice drill

9- 12 = breast/free

13- 16 = swim choice

17-20 = FAST FR

 

8/6 x 100s @ 1:25/1:50

1-3 = descend

4-5 = 50 build/50 drill choice

6 = fast choice

7 = easy choice

8 = fast free

 

100 easy

Tuesday 10/27/15

Tuesday 10/27/15

 

Weekly Focus: Breaststroke

 

Arm pull:

https://www.youtube.com/watch?v=l00tfMwHvMI

Kick:

https://www.youtube.com/watch?v=-Taqg91Q2gc

 

Drill #1: 3 Second Glide Breaststroke

 

Three Second Glide Breaststroke-Hold the streamlined (stretched) position of the stroke for a full count of three. Keep your head down and neck straight. In the breaststroke, be sure not to stop your hands under your body, but only in the extended position. Then, start the pull slowly, pitching the hands outward until they are shoulder width apart, and then accelerate your hands through the power phase (the in sweep), continuing all the way through to the recovery.

 

Drill #2: Kick Pull Kick Breaststroke

 

This drill lets you focus on your kick and improve your streamline position under water.To do this drill you basically execute the movements of the normal breaststroke cycle. But instead of kicking once with your legs and pulling once with your arms per stroke cycle, you kick twice with your legs and then pull once with your arms per cycle starting with a kick then pull then kick and repeat.

 

Warm Up:

 

400/300 every 4th lap is non-free

 

300/200 pull breathe 3-5 by 25

 

6/4 x 50s kick choice…25 fast/25 easy

 

 

4 x 75 @ 1:40…25 breast 3 second glide/25 breast kick-pull-kick/25 breast

 

4 x 75 @ 1:15 free rotate 25 fast; last 75 is all fast

 

4 x 75 @ 1:30 IM odds:fly/back/breast; evens: back/breast/free

 

4 x 75 @ 1:15 free concentrate on distance per stroke and long streamlines

 

4 x 75 @ 1:45 breaststroke kick with a board or on back

 

4 x 75 @ 1:10 swim w/fins free or your choice ALL OUT FAST 

 

4 x 75 @ 1:20 ascend 1st one fast, last one easy

 

3100/2800

 

Saturday 10/24

Warm up:
4x100s free descend 1-4 @ 1:40/1:55
6/4x50s kick with fins @ 1:00
8/4x25s @ :35/:45 sprint cycle
1-4 free
5-8 choice

Main set:
4x175s swim..100 free 75 IM or choice no free @ 2:45
6/4x125s pull last 25 is fast @ 2:00
8/6x75s @ 1:15 swim choice same stroke for 4/Descend 1-4, Ascend 5-8 

Thursday 10/22

500 FREE
5 X 100 ( 50 DRILL, 50 SWIM )
400 PULL alternate 100 back 100 free
4 X 100 @ 1:45
Odds- 50 fly/50 back
Evens- 50 back/50 breast
300 KICK
3 X 100 @ 1:20 FREE FAST
200 IM
2 X 100 IM @ 1:45 1-drill, 2-fast
100 alternate 25 breast:25 free
4 X 25 @ :40 UNDERWATER pull outs

Swim meet?

Masters Swimmers,

Please look at the link below and let me know if you would be interested in swimming in this meet on Sunday, December 13th. Email me if you would like to swim and we will talk about events. My email is meganjrt@att.net.

http://www.usms.org/files/sanction/20151213CCaneY/other_document/EventOtherDocument-2015101704275431208.pdf

Tuesday 10/20/15


This week we are going to work on backstroke through out our workouts.  Here is a great video to watch if you have time.

https://m.youtube.com/watch?v=xviHn1Qg-5s

Warm up-
400/300 swim
6 x 75 back drill #1, #2, backstroke
4 x 50 build free on 1:00/1:10
8 X 25 sprint cycle @ :35 4-free, 4-back 
----------------------

Main set- 2 times thru:
1 X 200/100 back @ 3:40
4/2 x 50 free @ :50
1 X 200/100 free @ 3:15
4/2 x 50 back @ :55
----------------------
100 cool down

Saturday 10/17

Masters 10/17

Warm up:
300 swim
4 x 75 kick with fins @ 1:20
4 x 50 build/drill choice @ 1:00
4 x 25 sprint cycle @ :30
-------------
Main set-3/2 rounds of:
1x 300 free...100 strong/100 build/100 fast @ 3:55/4:15
1x 150 IM NO FREE @ 2:30/3:00
1x 100 free...50 build/25 fast kicking/25 fast @ 1:20/1:30
1x 50 choice @ 1:00/1:10
-----------------
100 cool down

Masters Practices this week

NO PRACTICE on Thursday due to Senior Night for the LTHS Girls.

Saturday's practice will be from 5:30-6:30am due to the Pride Meet this weekend. 

See you on Saturday!

Tuesday 10/13

Masters 10/13/15

Weekly Focus: Freestyle Rotation

Rotation is an extremely important part of freestyle. The best freestylers rotate their shoulders to either side about 30 degrees from the surface, meaning that they never even rotate halfway onto their side (which would be 90 degrees). It is beneficial for two main reasons: 

(1) Longer stroke / greater distance per cycle: Rotation allows you to extend your arm further in front of you and therefore enables you to hold onto water for a longer amount of time during each arm stroke. 

(2) More powerful stroke: A freestyle stroke with rotation can be much more powerful because rotation allows a swimmer to use their hips and core muscles – in addition to their arm muscles – during the arm stroke.

 

However, there are also two big reasons why you should be mindful about how much you rotate 

(1) If you rotate a lot, it’s still very possible to get a great high elbow catch underwater.  However, the more you rotate, the more you’ll have to pay attention to when you start the underwater catch.  If you start your catch while you are rotated too much, your shoulder will be down and you will very likely catch the water with a straight arm or dropped elbow.  If you start your catch when you’re rotated about 30 degrees, your shoulder will be more to the side of your body, and you’ll be in a much better position to get a great catch with a high elbow.

(2) The more you rotate, the slower you’ll be able to move your arms.  You must be able to find a balance between rotation and your stroke rate (how fast you can move your arms).



Warm Up:
3x150s @ 2:30/2:50 descend 1-3

3x100s @ 1:30/1:45 descend 1-3

3x50s @ :50/:55 descend 1-3

Main set:
16 x 25’s freestyle @ :30
#1 – half fast half easy
#2 – half easy half fast
#3 – all easy
#4 – all fast


12 x 50’s (One round of each stroke, no free) @ 1:00
#1 – 25 fast 25 easy
#2 – 25 easy 25 fast
#3 – all easy
#4 – all fast

6 x 100’s Free @ 
#1 – 50 fast 50 easy
#2 – 50 easy 50 fast
#3 – all easy
#4 – all fast


4 x 75’s pull @ 1:30 rest
Breath control 5 breaths first 25, 4 breaths second 25, 3 breaths third 25


200 easy

Saturday 10/10

Saturday 10/10

500/300 swim
200 kick
200 pull
100 IM drill
----------------
3/2 Rounds of:
1 X 200 free @ 3:10
2 x 100 choice @ 1:45
2 x 50 free @ :55
4 x 25 @ :40
odds- underwater dolphin kick
evens- underwater pull outs
-----------------
200 Easy

Thursday 10/8

Masters 10/8


Warm up-

200 free

100...50 fly/back

200 IM drill

100...50 back/breast

200 kick

100...50 breast/free


4x4x75 one round of each stroke

1. all drill (or drill-kick-drill)

2. drill-drill-swim

3. swim-drill-swim

4. all swim


8x100s @ 1:40

Odds: IM 

Evens: stroke


100 cool down


Tuesday 10/6

Masters 10/6

 

Focus: Freestyle Recovery (see article and videos)

http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=0&itemid=6219&mid=14491

 

Warm up:

3/2x200s @ 3:10/3:30

1-swim

2-swim & negative split 100s (the second 100 is faster than the first)

3-swim & descend by 50s within the 200

 

5/4x100s Pull w/paddles @ 1:30/1:40- focus on the recovery and where the hand is entering the water

 

6/4x75s kick with fins @ 1:10/1:20 (25fast/25 easy/25 fast)

 

Main set:

5/4 x 50 FR @ :55/1:05 focus on good streamlines, MDPS, recovery & keeping your elbow up underwater, do not let it drop

 

5/4 x 50 FR @ :50/1:00

 

5/4 x 50 FR @ :45/:55

 

5/4 x 50 FR @ :40/:50

 

5/4 x 50 FR @ :55/1:05 hold faster time than 4th set of 50's

 

200 cool down

 

 

 

Saturday 10/3

Saturday 10/3

400/300 swim
300/200 pull
200/100 kick
100 IM drill
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12 x 25 IMO @ :35/:40
8/6 x 50 choice @ :55/1:00
12 x 25 free @ :30/:35
8/6 x 50 free @ :50/:55
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6 x 75 @ 1:20/1:30
Odds- free/drill/free 
Evens- stroke/drill/stroke

100 easy



Thursday 10-1

Thursday 10/1

Another EVF video:
https://m.youtube.com/watch?v=L6R2jnYBeeA

 

Warm Up: 1100

400/300 choice (50 drill / 50 fist)

300/200 kick w/fins & board

     8 x 25 w/fins 

      Odds- right arm Evens- left arm

      Off arm out front, think about setting  

      up early vertical forearm

200/100 pull

 

Main Set: 1800

Do two rounds of the following, 50s could be done IMO, focus on having an early vertical forearm!

 

1x50 choice fast w/dive

1x150/100 FR (MDPS, shoot for 15-20 strokes a length)

1x50 choice fast w/dive

1x250/200 FR (MDPS, shoot for 15-20 strokes a length)

1x50 choice fast w/dive

1x350/300 FR (MDPS,shoot for 15-20 strokes a length)

 

100 cool down

 

3000/2550

Tuesday 9/29

Masters 9/29/15

Focus- EARLY VERTICAL FOREARM

Video:
https://m.youtube.com/watch?v=EF93rZpczaU

The catch is the most technical part of your stroke, and an area where small changes can lead to large improvements.

The most important thing about your catch is to take advantage of every angle. The idea is to find the angles that let you grab as much water as possible during every part of the pull. 

As the pull begins, notice that the elbow is high and fingers point toward the bottom of the pool. Try to form a straight line from the elbow through my wrist, across the palm, and all the way to the fingertips.


Warm up:
600-100 FR/100 IM drill/100 kick w/board
8x25s kick sprint cycle @ :40

Main set:
Focus on an early vertical forearm 
4x50s free drill superman catch up @ :55/1:10
6x75s free pull @ 1:25/1:40
8x125s Free rotate the fast 50 @ 2:00/2:15

16x25s @ :30/:40 choice stroke in groups of 4
3 fast, 1 easy

100 easy



Saturday 9/26

DON'T FORGET PRACTICE IS FROM 5:30-6:30AM!!!!!

Saturday 9/26

600/400 swim...alternate 100 free 100 stroke...Last 25 of each 100 is drill
6x50s pull @ 1:00 
Odds- breathe by 3s
Evens- breathe by 5s
12x25s kick @ :40
Hold under 25 seconds
-----
Main set:
4 x 150 @ 2:30 build by 50 all free
12 x 75 free,stroke,free by 25 @ 1:30
8 x 25 @ :25 with fins
odds = STREAMLINE underwater kick 
evens=FAST FREE

100 Cool Down