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
8 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!
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
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| 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 :)--
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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 |