Tuesday 3/31

200/100 SKIP
4 x 25 sprint cycle @:30/:40

6 x 50 choice kick @ 1:00/1:10
Odds: fast/ez
Evens: ez/fast

4 x 50 IMO (swim / drill) @1:0/1:10

7/5 x 200 @3:00/3:30
Odds: FR
Evens: IM or choice stroke 

x 25 choice perfect technique @:30/:40

3000/2200



Saturday 3/28

200 FR warm-up 3:30
200/100 25 scull / 25 kick 5:00
300 IM drill / kick / swim by 25 6:00
200/100 FR pull 3:30
4 x 25  FR sprint cycle  :30 / :40 1000/800
4 x 50 25 FAST IM / 25 EZ FR 1:00
100 FR ALL OUT! Get your time. 2:00
8/4 x 25 w/fins Odds: u/w evens: IMO :30/:40
100 FR ALL OUT! Get your time. 2:00 1600/1300
4 x 50 FR dec 1-4 :50 / 1:00
100 IM ALL OUT! Get your time. 2:00
8/4 x 25 FR fast but effortless :30 / :40
100 IM ALL OUT! Get your time. 2:00 2200/1800
4 x 50  IMO underwater swim/swim
100 FR ALL OUT! Get your time. 2:00
8/4 x 25 perfect technique 
100 FR ALL OUT! Get your time. 2:00 2800/2300
200 CHOICE COOL DOWN 3000/2500

State Meet! April 10-12

Everyone the entry deadline is fast approaching for the state meet! Check out the information here. It's April 10-12 at the RecPlex in Pleasant Prairie Wisconsin.

Pick 1 day. Pick 2! But, let's see if we can get a group to go :) Be aware the deadline is March 31st! That's next Tuesday. I will start a conversation on the website--join it if this is something you are interested in.

All I know is the 400 IM is on Sunday...


Check it out!

Thursday 3/26

1000/500 MIX warm-up 15:00 1000/500
2x:
3 x 100 FR dec 1-3 1:30 / 1:40
6 x 50 IM  switch 1:00
12 x 25 CHOICE odds: fast    evens: EZ :30 / :40 2800/2300
200 CHOICE cool down as kick / drill  3000/2500

Tuesday 3/24

4x:
1st round: swim; 2nd round: pull; 3rd round: kick; 4th round: IM
200 *4th round = drill/swim 3:30  
100 1:30/1:40  
4 x 25 sprint cycle :30/:40 1600
      Rest 1:00  
20/12 x 50 FR 5 @ 25 fast / 25 ez :50/:55
5 @ 25 ez / 25 fast :50/:55
5 @ dec 1-*5 :50/:55
*5 @ hold fastest pace from above 1:00 2600/2200
8 x 50 IMO odds: drill / kick 1:00
evens: swim / drill
do 2 FL, 2 BK, etc. 3000/

Saturday 3/21

400/300 warm-up
10 x 50  5 @:50/:55 900/800
5 @:45/:50
4x/3x: descend entire set (i.e. first 4x100 hold 1:20; 2nd set of 4 hold 1:15, etc..)
4 x 100 FR 1:30 / 1:40
1 min rest after each set of 4 2500/2000
20/12 x 25 IMO by 25 :35/:40 3000/2300
100 cool down 3100/2400

Thursday 3/19

400/200 swim
300/200 pull
6 x 50 CHOICE drill / kick  1:00 1000/700
 3x / 2x:
300 FR 4:30 / 5:00
3 x 100 IM 1:40 / 2:00 2800/1900
200 CHOICE cool down drill / kick by 25 3000/2100

Tuesday 3/17

Happy St. Paddy's Day!
 
 
Warm-up:
600/400 swim
300/200 pull
200 kick
 4 x 25 sprint cycle
 
Any of the 25s highlighted in ORANGE will be ALL OUT SPRINTS! @:30
All 75s are IM no FR @1:30/1:40

 All 50s are KICK @1:00/1:10
All 100s are FR build each 25
 
--follow the lines across the shamrock :)--
 
 
 
˃
100
 
 
 
 
 
˃
75
25
50
 
 
 
 
˃
25
 
25
 
 
 
 
˃
75
 
75
 
 
˃
100
25
75
 
75
25
100
˃
25
 
 
 
 
 
25
˃
75
 
 
 
 
 
75
˃
25
 100
25
50
25
100
25
 
 
 
˃
25
 
 
 
 
 
 
˃
100
 
 
 
 
 
 
˃
25
 
 
200 cool down

Saturday 3/14

200/100 S-K-I-P-Sprint cycle 

6 x 50   Kick/swim  @1:00
            odds FR
            Evens IMO

12/8 x 25 FR @:30 
            dec 1-4 and then hold pace 

6 x 50 fast/ez
            odds FR
            Evens IMO

12/8 x 25 @:30 w/fins 
            Odds underwater 
            Evens FAst FR

6/3 x 50 IM switch fast @1:00

12/8 x 25 FR @:30 
            dec 1-4 and then hold pace

200 choice drill/kick cool down 


Thursday 3/12

300 FR swim 5:00
300 FR pull 5:00
4 x 75 RIMO drill / kick / swim by 25 1:30 / 1:40
300 CHOICE kick Rest 1:00 1200/
200 FR swim 3:00 / 3:15
200 FR pull 3:00 / 3:15
4 x 50 RIMO drill / swim by 25 1:00 / 1:10
200 CHOICE kick Rest 1:00 2000/
100 FR swim 1:30 / 1:40
100 FR pull 1:40 / 1:50
4 x 25 RIMO  swim :30 / :40
100 CHOICE kick Rest 1:00 2400/
for longer workout:
10 x 50 CHOICE odds: FAST :50 / 1:00
evens: EZ 2900/
100 drill cool down 3000/

Tuesday 3/10

300/200 swim 
200/100 kick
200/150 pull
200/100 50 scull / 50 drill
4 x 25  FR sprint cycle 1000/650
  4x/3x:        
  2 x 75 CHOICE 50 kick / 25 drill 1:30 / 1:40  
  3 x 50 IM switch :55 / 1:00  
  6 x 25 FR fast :30 / :40 2800/2000
3 x 100 CHOICE 1-build 1:30 / 1:40
2-fast
3-ez 3100/2300