Please join us at Brixie's (9526 Ogden Avenue, Brookfield, IL) after practice for a little social get-together. 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 4/30
| 1000/600 | MIX WARMUP | 15:00 | 1000/600 | ||
| 3/2 x 200 | FR | 50 ez / 100 fast / 50 ez | 2:45/3:00 | ||
| 3 x 150 | FR | pull | 2:00 | ||
| 3 x 100 | CHOICE | swim w/fins | 1:25/1:35 | ||
| 3 x 75 | IM | no FR | 1:25 | ||
| 3 x 50 | FR | build | :50/1:00 | ||
| 3 x 25 | ALL OUT FR | :30/:40 | 2800/2200 | ||
| 8 x 25 | no breather | :35/:40 | 3000/2400 |
Tuesday 4/28
| 100 | swim | 2:00 | |||
| 100 | kick | 2:30 | |||
| 100 | IM drill | 2:00 | |||
| 100 | pull | 2:00 | |||
| 4 x 25 | sprint cycle | :30 | 500 | ||
| 3/2 x 300 | IM/FR | 75 FR / 25 IMO | 4:15/4:30 | ||
| 4 x 50 | FR | :50/1:00 | 1600/1300 | ||
| 3/2 x 200 | IM/FR | 50 FR / 100 IM / 50 FR | 4:30 | ||
| 4 x 50 | FR | :45/:55 | 2400/1900 | ||
| 3/2 x 100 | IM | (no FR) Rotate 50 stroke | 1:40/1:50 | ||
| 4 x 50 | FR | :40/:50 | 2900/2300 | ||
| 100 | cool down | 3000/2400 |
Saturday 2/25
| 500/300 | choice | warm-up | 8:00 | |||
| 5/3 x 100 | kick | rotate the 25 fast; last one all fast! | 2:00 | 1000/600 | ||
| REST 1:00 | ||||||
| 4 x 50 | FR | swim fast in the flags = fast turns, fast break outs, & fast finish! | :50/1:00 | 1200/800 | ||
| REST 1:00 | ||||||
| 200 | FR | strong race pace (get your time) | 3:00 | |||
| 2 x 100 | FR | hold same pace from 200 | 1:30/1:40 | |||
| 4 x 50 | FR | hold same pace from 200 | :50/1:00 | |||
| 8 x 25 | FR | hold same pace from 200 | :30/:35 | 2000/1600 | ||
| REST 1:00 | ||||||
| 4 x 50 | IMO | drill / kick | 1:00 | 2200/1900 | ||
| REST 1:00 | ||||||
| 200 | IM | strong race pace (get your time) | 3:30 | |||
| 2 x 100 | IM | hold same pace from 200 | 1:40/1:50 | |||
| 4 x 50 | IMO | swim fast in the flags = fast turns, fast break outs, & fast finish! | 1:00 | |||
| 8 x 25 | IMO | strong race pace | :30/:40 | 3000/2700 | ||
| 100 | cool down | 3100 |
Thursday 4/23
| 600/300 | choice | warmup | ||||
| 200 | kick/drill | 800/500 | ||||
| 12/8 x 50 | FR | 25 fast/25 ez | :50/1:00 | 1400/1000 | ||
| 200/150 | FR | pull breathe 3-5-3-7 by 25 | 3:00 | 1600/1150 | ||
| 4 x 25 | FR | dec 1-4 | :30/:35 | |||
| 16/12 x 25 | FR | holding pace from above! | 2100/1550 | |||
| 200/150 | FR | pull breathe 3-5-3-7 by 25 | 3:00 | 2300/1700 | ||
| 5 x 100 | IM | 1:40/1:50 | 2800/2300 | |||
| 200 | FR | pull or swim breathe 3-5-3-7 by 25 | 3000/2500 |
Tuesday 4/21
| 600/300 | 100 swim / 50 kick | |||||
| 300/200 | pull | |||||
| 4 x 25 | FR | sprint cycle | 1000/600 | |||
| 16 x 25 | FR | odds: fast | :30 | 1400/1000 | ||
| evens: EZ | ||||||
| 8/4 x 125 | rotate 50 fast (SEE BELOW) | 2:00/2:15 | 2400/1500 | |||
| 1- 50 fast / 75 perfect technique (PT) | ||||||
| 2-25 PT / 50 fast / 50 PT | ||||||
| 3-50 PT / 50 fast / 25 PT | ||||||
| 4-75 PT / 50 fast | ||||||
| 8 x 75 | odds: FL-BK-BR | 1:20/1:30 | 3000/2100 | |||
| evens: BK-BR-FR |
Saturday 4/18
| 400/300 | swim every 3rd lap is drill | |||||
| 200 | kick | |||||
| 300 | pull | |||||
| 4 x 25 | sprint cycle | 1000/800 | ||||
| 10/8 x 100 | FR | long and strong to set a good pace… | ||||
| 500/300 | FR | for time :) | 2300/1500 | |||
| 4 x 125 | IM | rotate the 50 stroke | ||||
| 50 fly.25 bk.25 br. 25 fr | ||||||
| 25 fl.50 bk.25 br.25 fr | ||||||
| etc | 3000/2000 | |||||
Thursday 4/16
| 2X / 1X: | ||||||
| 150 | FR | swim | 2:15 | |||
| 150 | CHOICE | kick | 3:00 | |||
| 150 | FR | pull | 2:15 | |||
| 150 | IM/FR | 25 IM / 25 FR | 3:00 | 1200/600 | ||
| 100 | IM | build each 25 | 1:40/1:50 | |||
| 2 x 50 | FR | :50/1:00 | ||||
| 4 x 25 | IMO | FAST! | :30/:40 | |||
| 2 x 50 | FR | :50/1:00 | ||||
| 100 | IM | FAST | 1:40/1:50 | |||
| 100 | CHOICE | drill | 3:00 | |||
| 100 | FR | build | 1:30/1:40 | |||
| 3 x 50 | IM | switch | 1:00/1:05 | |||
| 4 x 25 | FR | FAST! | :25/:30 | |||
| 3 x 50 | IM | switch | 1:00/1:05 | |||
| 100 | FR | FAST! | 1:30/1:40 | |||
| 100 | CHOICE | drill | 3:00 | 2300/1700 | ||
| 8 x 75 | CHOICE | with/fins | 3000/2400 | |||
| 25 choice | ||||||
| 25 underwater | ||||||
| 25 choice |