Thursday 5/21

LAST PRACTICE OF THE SPRING! Summer registration in available (6/2/15-7/16/15)

Let's make it a double practice! See you at Kenny's after practice :)
I will be at the water polo STATE tournament. The girls play Conant tonight at 8:15pm! I will stop by after if you are all still there!

Have fun!

1000 / 600 alt. 100 swim / 50 kick / 50 drill  1000/600
200/150 FR swim 2:50/3:00
200/150 FR pull 2:50/3:00
200/150 IM drill / swim by 25 3:00/3:15
200/150 FR swim w/ paddles 2:50/3:00
200/150 FR swim w/fins 2:50/3:00
200/150 IM swim 3:00/3:15
200/150 FR swim w/fins & paddles 2:50/3:00 2400/1650
10 x 50 odds: fast / ez :50/1:00 2900/2150
evens: ez / fast
100 cool down 3000/2250
200/100SKIP
4 X 25 sprint cycle900/500
8/6 x 50odds: FRDRILL / KICK1:001300/800
evens: IMO
4 x 50FRdec 1-4 *get your time on #4*:50 / 1:00
6 x 50 FRhold that time from ^^^1:00 / 1:101800/1300
4 x 50IMODRILL / SWIM:55 / 1:00
6 x 50IMswitch:55 / 1:002300/1800
4 x 50FRpull breathe 7-5 per 25:50 / 1:00
6 x 50FR5 breaths total per 50:55 / 1:002800/2300
200cool down 3000/2500

Saturday 5/16

Saturday 5/16

400/300choicewarm-up
200FRkick / drill
4 x 25FRsprint cycle700/600
10/8 x 50BUILDODDS: FR:50 / 1:001200/1000
EVENS: non-FR
200/150FRpull DPS breathe 3-5-3-7 by 253:301400/1150
4 x 25FRdec 1-4 to pace:30/:40
16/12 x 25FRhold the above fastest pace:30/:401900/1550
200/150FRpull DPS breathe 3-5-3-7 by 253:302100/1700
16/12 x 25w/finsodds: underwater:402500/2000
evens: IMO (BR is with FR kick)
8/6 x 50FROdds: 25 EZ / 25 FAST:50/:552900/2300
Evens: 25 FAST / 25 EZ
100choicecool down3000/2400

NO PRACTICE TODAY: THURSDAY, MAY 14TH

THERE IS NO PRACTICE TONIGHT!

LT is hosting the IHSA Boys and Girls Water Polo Sectionals this week.

Practice will go on as scheduled Saturday morning.

Thanks!
Lauren

Tuesday 5/12

500/300 every 4th lap is kick
300/200 pull 800/500
3x/2x:
3 x 100  FR BROKEN: see below 1:45/2:00
  1 25-25-25-25 w/ :05 sec rest  
  2 50-50 w/:10 secs rest  
  3 100 for time  
   
3 x 100 IM BROKEN: see below 2:00
  1 25-25-25-25 w/ :05 sec rest  
  2 50-50 w/:10 secs rest  
  3 100 for time   2600/2000
4/2 x 100 odds: drill
evens: choice 3000/2200

Saturday 5/9

RIMO = Reverse IM Order

300 swim
300 pull
4 x 75 RIMO drill / kick / swim by 25
300 kick

200 swim
200 pull
4 x 50 RIMO drill / swim by 25
200 kick 

100 swim
100 pull
4 x 25 RIMO swim 
100 kick

Longer workout:
12 x 50 choice 
odds-fast
evens- easy

3100

Thursday 5/7

5 X 100 S-K-I-P-S
4 X 25  FR sprint cycle 600
5 x 100 FR 1:35/1:40
8/4 x 25 FLY odds: drill evens: swim :35
4 x 100 FR 1:30/1:35
8/4 x 25 BACK :35 1900/1600
3 x 100 FR 1:25/1:30
8/4 x 25 BREAST :35
2 x 100 FR 1:20/1:25
8/4 x 25 CHOICE kick :35
1 x 100 FR  all out get your time 1:15/1:20
100 CHOICE drill cool down 3000/2500

Tuesday 5/5

5 x 150/100 SKIDS 750/500
8/6 X 100 FR 1- 25 fast / 75 ez 1:30 / 1:40
2- 50 fast / 50 ez
3- 75 fast / 25 ez
4- 100 fast
8/6 X 25 IMO fast :35 / :45
8/6 X 100 IM 1 - 50 fly / 25 bk / 25 br 1:40 / 1:50
2 - 25 fl / 50 bk / 25 br
3 - 25 fly / 25 bk / 50 br
4 - 100 IM
8/6 X 25 FR fast :30 / :40 2750
3 x 100  pull  1:30 3050/2300