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
on

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

on

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
on

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


on

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
on

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
on

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
on

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
on

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
on