Saturday 2/28

200/150	FR	swim	3:00 / 3:30
150/100	FR	pull	2:30 / 2:45
100	CHOICE	kick	2:00 / 2:15	450/400
200/150	SWIM	25 FR / 25 non-FR	3:00 / 3:30
150/100	PULL	breathe 3-5 by 25	2:30 / 2:45
100	KICK	25 FAST / 25 EZ	2:00 / 2:15	900/800
200/150	FR	50 strong / 50 EZ	3:00 / 3:30
150/100	PULL	breathe 5-7 by 25	2:30 / 2:45
100	CHOICE	kick	2:00 / 2:15	1350/1200
200/150	IM	drill / swim by 25	3:00 / 3:30
150/100	PULL	3-5-3-7 BY 25	2:30 / 2:45
100	IM	kick	2:00 / 2:15	1800/1600
200/150	FR	build TO FAST	3:00 / 3:30
150/100	PULL	FAST	2:30 / 2:45
100	KICK	FAST	2:00 / 2:15	2250/2000
13/10 x 50	FR	4/3 @ :50 / 1:00
		4/3 @ :45 / :55
		4/3 @ :40 / :50
		1 ALL OUT for time		2900/2500
100		cool down

Thursday 2/26

200/100		SKIP
4 X 25		sprint cycle		900/500
8/6 x 50	odds: FR	DRILL / KICK	1:00	1300/800
	evens: IMO
4 x 50	FR	dec 1-4 *get your time on #4*	:50 / 1:00
6 x 50	FR	hold that time from ^^^	1:00 / 1:10	1800/1300
4 x 50	IMO	DRILL / SWIM	:55 / 1:00
6 x 50	IM	switch	:55 / 1:00	2300/1800
4 x 50	FR	pull breathe 7-5 per 25	:50 / 1:00
6 x 50	FR	5 breaths total per 50	:55 / 1:00	2800/2300
200		cool down		3000/2500

Tuesday 2/24

4/2 x 250 (50 FR/50 BK/50 FR/50 BR/50 FR)

          odds-swim
          evens-drill/kick by 25

3 X 150 SWIM dec 1-3
50 ez

3 x 150 PULL dec 1-3
50 ez

3 x 150 (50 KICK/100 SWIM)
50 ez

3 x 150 (100 IM/50 FR FAST)
50 ez

3000/2500

Saturday 2/21

It's Sectional Day for Illinois swimmers! If you see these parents at practice tomorrow morning wish 'em luck! Our Masters swimmers with boys in the meet this weekend are:

Weston Credit-LT (Alison and Rob)
Chris Phillips-LT (Cathy and Dave)
Lucas O'Bryan-LT (John)
Jack Garrow-LT (Karen)
Ben Breitenbucher-LT (Meghan, sister)
Jack Costello-DGN (John)

----

300	FR	swim
200	FR	pull
200	CHOICE	kick
4 x 25	FR	sprint cycle
3 x 100	FR	dec 1-3	1: 30 / 1:40
12 x 25	FR	ODDS: fast	:30 / :40
		EVENS: ez
6 x 50	IM	IM switch	:50 / 1:00
12 x 25		ODDS: no breather	:30 / :40
		EVENS: choice
6 x 50	FR	dec 1-3	:50 / :55
12 x 25	IM	4 of each stroke no FR	:40 / :50
4 x 75	O: FR	Drill / Kick / Swim	1:30
	E: CHOICE

Thursday 2/19

AMRAP = As Many Rounds As Possible

8:00-8:15 pm		15 minute warm-up MIX IT UP
		30 MINUTE AMRAP
100	FR	mid 50 is fast
10		SQUATS
75	IM	no FR
:50 sec		VERTICAL KICK--rest :10
50	FR	strong pace
25	FLY	FAST
10		PUSH-UPS (in or out of the water)	1 ROUND = 250 y
COOL DOWN
12 x 50	CHOICE	ODDS: kick / swim	1:00
		EVENS: drill / swim

Tuesday 2/17

Check out these videos about flip turns again as a little refresher! Let's get back in to the habit of good flip turns with streamlines! There are 3 videos in this segment--be sure to check them all out.

600/300	FR	50 swim / 50 drill / 50 kick
8/4 x 50	FR	#1: 20Y fast / 30Y EZ	fast breakout
		#2: 30Y fast / 20Y EZ	fast turn
		#3: EZ
		#4: ALL OUT RACE PACE!		1000	500
4X/3X:
2 x 50	FR	Rd 1 & 3: build; Rd 2 & 4: ALL OUT FAST!	:50 / 1:00
4 x 25	IMO	just FAST	:35 / :45
2 x 50	STROKE	strong pace with good technique	1:00 / 1:10
4 x 25	FR	Rd 1 & 3: Dec 1-4 @ 100 race pace;       Rd 2 & 4: Hold 100 pace or faster	:30 / :40	2600	1700
2x:		adjust interval if you use fins.
75	KICK	BUILD	all @ 1:50 / 2:00
100	KICK	FAST
25		EZ		3000	2200

Saturday 2/14

REMINDER! Saturday's practice is at NORTH CAMPUS! 6-7 am


*No more than :30 secs rest after each set of 6 x 50s!

6/5 x 50	FR	warm-up	:50 / 1:00
6/5 x 50	KICK	w/fins FL/FR by 25	:55 / 1:00
6/5 x 50	IM	switch	:50 / 1:00
6/5 x 50	PULL	breathe 3-5-7 by 50	:50 / 1:00
6/5 x 50	FR	Odds: hard/ez; Evens: ez/hard	:50 / 1:00	1500	1250
6/5 x 50	FR	30 yards FAST / 20 yards ez           = FAST FAST FLIPTURNS!	:50 / 1:00
6/5 x 50	CHOICE	build NO FR	1:00 / 1:10
6/5 x 50	FR	descend STROKE COUNT 1-6	:50 / 1:00
6/5 x 50	STROKE	25 BK fast arms!                              25 BR w/dbl u/w pullouts	1:00 / 1:10
6/5 x 50	FR	Odds: ALL OUT! Evens: Recovery	:45 / :50	3000	2500

Thursday 2/12

*Today's main set is designed to have minimal rest! It's quick--be ready!

200/100	FR	SWIM
200/100	CHOICE	KICK
200/100	IM	DRILL
200/100	PULL	breathe 3-5-3-7 by 50
4 x 25	FR	sprint cycle		900	500
*
3 x 100	FR	evens are IM or stroke	1:30 / 1:40
4 x 75	FR	evens are IM or stroke	1:10 / 1:15
5 x 50	FR	evens are IM or stroke	:45 / :50
6 x 25	FR	evens are IM or stroke	:25 / :30	1900	1500
*
200	CHOICE	drill		2100	1600
16/12 x 25		4/3 of each stroke	:30 / :40	2500	1900
2 x 75	KICK	FREE	1:30
3 x 50	KICK	choice no FR	1:10
4 x 25	KICK	u/w dolphin kick w/fins	:40	2900	2300
100	CHOICE	cool down		3000	2400

Tuesday 2/10

600 / 400	FR	rotate 100 swim / 50 kick / 50 drill
300 / 200	PULL	breathe 3-5-7 by 25
4 x 25	FR	sprint cycle	:30 / :40	1000	700
3/2 x 100	FR	dec 1-3	1:35 / 1:45
3/2 X 100	IM	dec 1-3	1:45 / 1:50	1600	1100
			rest 1:00
3/2 x 100	FR	dec 1-3	1:30 / 1:40
3/2 x 100	IM	dec 1-3	1:40 / 1:45	2200	1500
			rest 1:00
3/2 x 100	FR	dec 1-3	1:25 / 1:35
3/2 x 100	IM	dec 1-3	1:30 / 1:40	2800	1900
			rest 1:00
200	FR	drill / kick by 25		3000	2100