Thursday 7/16

Last Masters Practice of the Summer!!

300 swim
300 pull

200 IM 25 drill/25 kick

3 x 100 IM @ 1:50
3 x 150 100 fast/50 ez @ 2:30

2 x 100 FR 50 fast/50 ez @ 1:30
2 x 150 50 fast/50ez/50 fast @ 2:30

1 x 100 FAST IM or FR @ 1:45
1 x 150 50 ez/100 fast


Do the following sets of 50s your choice of stroke. Do each set of 4 50s the same stroke. 

Try to hold the same time for each 50. First one is from the blocks!

4/3 x 50 rest :20 secs
4/3 x 50 rest: 15 secs
4/3 x 50 rest :10 secs


100 cool down

Tuesday 7/14

Masters Tuesday 7/14

400 Swim- 200 free, 100 Breast, 75 back, 25 fly

8/6x50s @ 1:10...2 of each stroke...25 build/25 drill

4Xs thru

Rd1- swim with fins

Rd2- pull

Rd3- kick with or without fins

Rd4- swim

1 x 200 @ 3:00/3:45/4:15/3:20
1x 150 @ 2:15/2:50/3:10/2:30
1 x 100 @ 1:30/1:55/2:05/1:40
1 x 50 @ :45/:55/1:00/:50

200 cool down

Saturday 7/11

Warm Up: 400 Reverse IM 25 skull, 50 drill, 25 swim 3x100s free swim descend 1-3 @ 1:40/2:00 6x50s pull breathing 3,5 by 25 Main Set: 400 pull w/paddles 400 kick w/board & fins 300 swim w/paddles 300 kick w/fins (streamline on back) 200 swim 200 kick w/board 100 catch up free  100 kick (streamline on back)

Thursday 7/9

Thursday 7/9

200 swim

200 kick

200 pull

4x150 kick with fins @2:45/3:05

Odds: dolphin kick

Evens: free kick

(2nd one is faster than first one)

6/4x150: 25 IMO, 25 free, descend 1-3 

@2:25/2:45

4x150 (rest 10 sec between each part: broken) @2:40/3:00

1: 50 build,50 fast,50 easy 

2: 100 build, 50 fast

3: 150 build

4: 50 fast,50 easy,50 fast

200 easy swim 

Tuesday 7/7

Tuesday 7/7

200 swim

200 Pull

       
8 X 50    FR kick with fins...sprint cycle

By 50:

Hard/easy

Easy/hard

Easy

Hard 

5/4 x 100    FR        1:45/2:10 
4 x 50s    FLY     odds: drill evens: swim    1:00  

4/3 x 100    FR            1:40/2:05   
4 x 50     BACK  odds: drill evens: swim   1:00

3/2 x 100    FR              1:35/2:00  
4 x 50     BREAST   odds: drill evens: swim   1:00   

2/1 x 100     FR              1:30/1:55  
4 x 50      FREE odds: drill evens: swim    1:00

1 x 100        FR     all out get your time      
50 easy   

Saturday 7/4

Warm Up: 600

300 choice (50 drill / 50 swim)

300 kick w/fins & board

300 pull breathing 3,5,7

6 x 50s Backstroke drill @ 1:10

Odds- double arm

Evens- 3 Pull/6 Kicks

Main Set: 1800

Do two rounds of the following, I recommend doing the 50’s IMO no free;

50 choice fast w/dive

150 FR (MDPS)

50 choice fast w/dive

250 FR (MDPS)

50 choice fast w/dive

350 FR (MDPS)

Thursday 7/2

Masters 7/2/15

300 swim; 4 or more UW kicks off wall

300 IM; 75 of each stroke
4 or more kicks on UW’s, double pull outs for Breast

200 kick

12/8 x 50 @ 1:00 
sprint cycle by 50
Easy/hard
Hard/easy
All easy
All hard

6 x 100s @ 2:00/2:15
IM around for 200 IM – Build
​50 Fly/50 BK
​50 Bk/50 Br
​50 Br/50 Fr​​​​​​​​​​

6/4 x 150s free @ 2:40/3:00
Odds- 50 fast 50 easy 50 fast
Evens- 50 drill 100 fast

100 easy

3000/2500