Saturday 11/28

Masters 11/28

Warm up:

New drill** 3/4 catch up freestyle** see video:

https://m.youtube.com/watch?v=b68D6Mfdvzg

4x200s @ 3:15

#1-2 free 50 swim/50 drill...3/4 catch up free

#3-4 free w/fins breathing 3,5,7 continuous ***keep strokes nice and long

Kick set:

Do 3 times-

4x25s sprint kick w/fins @ :30

1x50 easy kick @ 1:30

Main set:

6/5x100s...25 fly fast/25 fly drill (1 pull /50 bk swim fast @ 2:10/2:20

6/5x75s...25 bk kick/25 breast drill (kick-pull-kick)/25 breast swim fast @ 1:45/2:00

6/5x50s...swim with fins fast free @ :50

6/5x25s 3/4 catch up free @ :35

200 cool down

Thanksgiving 11/26

Happy Thanksgiving!

11/26/15

http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=0&itemid=12247&mid=14491

500/300 swim

200 kick

200 pull

100 IM drill

----------------

3/2 Rounds of:

1 x 200 free @ 3:00

2 x 100 IM @ 1:45

3 x 50 free @ :50

4 x 25 odds: underwater, evens: choice @ :45

-----------------

100 Easy

Tuesday 11/24

Tuesday 11/24

Practice on Thanksgiving Day will be from 7-8am at South Campus Pool.

Weekly focus: freestyle flutter kick

https://m.youtube.com/watch?v=X2ipwMgVXYU

Warm up:

300/200 swim

200/100 kick

100 IM drill

4 x 25 sprint cycle

Main set:

4 x 50 Free dec 1-4 @ :50/1:00 

Last 50 from the blocks for time

4/3 x 100 IMO drill/swim by 25s @ 1:45/2:00

4 x 25 free fast @ :30/:40

4 x 50 choice, all the same stroke descend 1-4 @ 1:00, last 50 from the blocks for time

4/3 x 100 pull breathe 3-5-5-7 by 25 @ 1:30/1:40

4 x 25 fly or breast fast @ :40

4 x 50 Kick @ 1:10

4/3 x 100 FR dec 1-3, #4 is fast from the blocks, free or IM @ 1:30/1:40

4 x 25 back fast @ :35

200 cool down

3000/2500

Saturday 11/21

Saturday 11/21

Warm up:

2x150s @ 2:30 free

2x150s @ 2:15 free

2x150s @ 2:00 free

30 MINUTE AMRAP:

AMRAP = As Many Rounds As Possible

1x100 FREE mid 50 is fast

10 SQUATS

1x75 IM no FR

:50 sec VERTICAL KICK--rest :10 

2x50 FR strong pace @ :50/:55

2x25 FAST, Choice, NO free @ :30

10 PUSH-UPS (in or out of the water)

12 x 50 CHOICE @ 1:00

ODDS: streamline kick on back/swim 

EVENS: drill/swim

100 cool down

Thursday 11/19

Thursday 11/19/15

Here's a great video on proper freestyle breathing:

https://m.youtube.com/watch?v=3_BUeHB1dm4

And an excellent butterfly video:

https://m.youtube.com/watch?v=UffZn_-lU54

Warm up:

300 swim

 

Main set:

3x200/150s pull @ 3:30/3:45…

50 FAST/100 easy/50 FAST

4x150/100s swim free @ 2:20/2:40…

50 FAST/50 easy/50 FAST

5x100/75s swim @ 1:40/2:00…

50 FAST non-free/50 free

6x75 kick w/fins @ 1:30/1:40…

50 FAST/25 easy

7x50 swim choice @ :55…

1 easy/2 drill/1 easy/2 fast/1 easy 

8x25s swim choice @ :30/:40 do any 4 fast/4 easy, add up the 4 fast for a 100 time

3000/2525

 

Cool down

Tuesday 11/17

Tuesday 11/17

 

Warm Up: 

Focus- Freestyle hand entry. Please watch the video below and try this during the warm up today. Many of you are entering in front of your head, not wide enough to get a good catch.

 

https://www.youtube.com/watch?v=2fcwKtiF9DI

 

400/300 swim every 4th lap is drill

 

4 x 50 IMO swim / drill                             @ 1:00/1:15

 

200 pull breathe 3-5-7 by 25

 

4 x 50 FR dec 1-4                                        @ :50/1:00

 

Main Set:

5 x 100 FR rotate 25 fast, last one is all out            @ 1:30 /1:50

Focus on distance per stroke!

 

6/4 x 50 FR 2 fast, 1 easy                               @ 1:00 /1:10 

*Goal is get :20-:30 rest*

 

5 x 100 IM rotate 25 fast, last one is all out              @ 1:40/2:00

 

6/3 x 50 FAST IM switch                            @ 1:00/1:10 

 

12x25s @ :40

Choice of stroke in groups of 4, pick goal 100 time and divide by 4, hold that time

 

100 cool down

 

3000/2500

Saturday 11/14

Masters 11/14

Warm up:

200 swim

200 kick

200 pull

4x50s @ 1:00 25 drill/25 swim choice

20x25s @ :40 KICK 3 fast 1 easy

Main set:

5x200s @ 4:00 done like this:

1x75 @ 1:15

3x25s @ :30

1x 50 @ 1:15

10/6x50s @ 1:15

25 underwater 25 swim

200/100 cool down

3000/2700

Thursday 11/12

Masters 11/12

300 swim 
300 pull
4 x 75 swim free @ 1:15/1:30
300 kick with fins

200 swim build/drill by 25
200 pull
4 x 50 IMO drill/swim by 25 @ 1:00
200 kick streamline kick on back w/fins

100 swim IM drill
100 pull
4 x 25 choice swim fast! @ :30
100 kick 25 easy/25 fast

Longer workout:
12 x 50 choice @ :55/1:00
odds-fast
evens- easy

3000/2400

Tuesday 11/10

Tuesday 11/10

Warm up:

400/300 choice

200…25 streamline kick on back/25 choice stroke drill

 

Main set #1:

10/8 x 50 BUILD @:50 / 1:00 / 1:10

             Odds-FR

             Evens-Choice stroke, no free

 

10/8 x 50 FR 12.5 easy/25 all out/12.5 easy @:50/1:00 focus on good turns!!

3 x 100s pull DPS breathe 3-5-7 rotating

Main set #2:

TWO TIMES THRU:

1st time is free @ :30/:40

2nd time is choice, no free @ :40/:45

 

4 x 25 build to fast pace you can hold

16/12 x 25 holding the above pace  

 

100 cool down

 

3000/2500

Saturday 11/7

Masters 11/7

300/200 swim

300/200 kick

300/200 pull

2x thru:

2x100 IM@ 1:45/2:00

1-drill

2-swim

1x200 Free @ 3:15

Focus on long strokes and nice steady kick!!! Slow the arms down to focus on kick.

4x75@1:30

1-50 fly 25 back

2-50 back 25 breast

3-50 breast 25 free

4-all free

12/8x50s @ 1:00

Choice stroke in groups of 4: 

1-easy, 1-build, 2-fast

100 cool down

3000/2500

Double Practice 11/5

Double Practice 11/5

Please join us at Brixie's (9526 Ogden Avenue, Brookfield, IL) after practice today 11/5. 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 11/5

Masters 11/5

 

Warm up:

4x150s @ 2:45 50 drill/50swim/50 drill

4x100s @ 1:30 free descend 1-4 

4x50s @ 1:00 pull

 

Kick set:

16x25s @ :40

 

Main set:

8/6x75s @ 1:30/1:40

Odds- strat with 10 second kick on wall

Evens- start with 10 second vertical kick

 

8/6x50s choice with fins @ :50/:55

 

8/6x25s @ :40

Odds- underwater

Evens- fast free

 

200 cool down

Tuesday 11/3

Tuesday 11/3

Masters Swimmers-

If you are planning to swim in the Tri Right Masters Candy Cane Swim Meet on Sunday, December 13th please sign up and let me know what events you are planning to swim. 

Focus: Improving freestyle kick and pull, please check out the videos below.

Free Kick:

https://m.youtube.com/watch?v=KK563K_DZP0

Free Pull:

https://m.youtube.com/watch?v=SONx52cyltI

 

Warm up:

300 FREE                warm-up                  

200/100                   kick     

300 IM                     drill/kick/swim by 25                    

200/100 FREE         pull                             

 

Main set:

4x50 @ 1:00     25 FAST IMO / 25 EZ FR  

1x100 @ 2:00   FREE   ALL OUT! 

8/4x25 @ :30    Swim w/fins choice                                  

1x100 @ 2:00   FREE   ALL OUT! 

 

4 x 50 @ :55     FREE

1x100 @ 2:00   IM       ALL OUT!

8/4 x 25 @ :30  FR hold your 100 pace            

1x100 @ 2:00   IM       ALL OUT!

 

4 x 50 @ 1:00   IMO    build/drill                  

1x100 @ 2:00   FR       ALL OUT! 

8/4 x 25 @ :35       perfect technique              

1x100 @ 2:00   FR       ALL OUT!

 

200     CHOICE         COOL DOWN