Saturday 1/31

Saturday 1/31

300 FR

200 25 IMO / 25 FR

200 KICK

6 X 50 FR 25 DRILL/ 25 SWIM

3/2 X 200 PULL

3/2 X 150 FR ALTERNATE 50 EZ 50 FAST

3/2 X 100 W/FINS 50 KICK / 50 SWIM

3/2 X 75 IM NO FR

3/2 X 50 CHOICE

3/2 X 25 NO BREATH

4 X 50 25 BACK / 25 BREAST

YARDS: 3000/2300

Thursday 1/28

Thursday 1/28

Double practice!!

Please join us at Kenny's (917 West 55th Street, Countryside, IL) after tonight's practice.

Kenny's Thursday Specials:

$3 U-Call-It's *no shots & no rocks*

$4.95 Wraps (Chicken Caesar, or Buffalo Chicken) w/fries or chips 

Kenny's Everyday Specials: $3 UV Mixed Drinks $4 UV Bombs $4 Fireball shots

Warm up:

400/300...75 free/25 choice

300/200...pull 75 free/25 no free

6/4x75s kick with fins @ 1:20/1:30

Odds- fast/easy/fast

Evens- easy/fast/easy

Drill set:

8/6x50s drill @ 1:00

Odds- 3/4 catch up, focus on where your hand is entering and having an early vertical forearm

Evens- 3 pull 6 kick backstroke, focus on where your hand is entering and having fingertips point out, thumb is up on the pull

Main set:

Do 2 times:

2 x 50 FL w/fins @ 1:00

3 x 150 BK / BR @ 2:50/3:10

    #1- 150 BK

    #2- 100 BK / 50 BR

    #3- 50 BK / 100 BR

6 x 25 FR FAST @ :30

1 x 50 easy @ 1:00

3050/2600

Tuesday 1/26

Tuesday 1/26/16

500/300 swim

3x150s @ 2:30 pull, breath 3,5,7 by 50

3x100s @ 1:45/2:00 drill, 25 free/50 choice/25 free

8x50s streamline on back kick with fins @ 1:10, 10 second vertical kick at the 25, hands up out of the water.

12/8x75s free @ 1:15/1:30

1-drill, 3-descend

on the drill focus on an early vertical forearm

8x50s choice @ :55/1:00

1-drill, 3-descend

Focus on great technic during the drill 50 and holding that stroke while swimming faster!

50 easy

3000/2500

Saturday 1/23

Saturday 1/23

Warm up-

600...50 swim 50 fists 50 drill

200 kick

8x50s pull @ 1:00

#1-4 only 6 breathes

#5-8 only 5 breathes

Main set-

3x200 Free @ 3:20/3:45

1x100 drill @ 1:40/2:00

6x100s choice negative split (second 50 faster than the first) @ 1:40/2:00

1x100 IM drill @ 1:40/2:00

8x50s stroke descend 1-4, ascend 5-8 @ 1:00

3000

Thursday 1/21

Thursday 1/21

 

Warm up:

600/400 swim…200 free/200IM/200 choice

8x50s @ 1:10 kick…25 easy/25 hard, 25 hard/25 easy, 50 build, 50 fast, repeat.

8/4x25s @ :35 swim sprint cycle 

 

Main set:

4 x 150 pull @ 2:30/2:45 focus on good distance per stroke and an early vertical forearm

https://www.youtube.com/watch?v=GZGyARs7VXo

 

12/8 x 75 @ 1:15/1:30 

swim 25 fr build/25 stroke fast/25 fr easy 

8 x 25 @ :30 choice any 4 fast and 4 easy, add up the fast ones for a 100 time!

 

100 cool down

3000/2400

Mile Swim @ West Masters

Attention swimmers!

West Masters is hosting an Exclusive Mile Swim at the new West Superior Training Facility in Willowbrook IL. The event kicks off at 9:30am on January 24^th.

Cost: $10 

All entrants will also receive a complimentary 15-minute recovery session in Compression Boots post race.

To register go to the link below:

http://www.westsuperiortraining.com/mile-at-west.html

Tuesday 1/19

Tuesday 1/19

Warm up-

3x150s free @ 2:30/3:00 descend 1-3

3x100s pull @ 1:40/2:00 descend 1-3

3x50s choice @ :55/1:00 descend 1-3

Drill set with fins-all free

3x50s @ :50/1:00

25 left side kick/25 right side kick

3x50s @ :50/1:00

25 left arm swim/25 right arm swim 

3x50s @ :50/1:00 

3/4 catch up drill

3x50s @ :50/1:00

3 pulls 6 kicks

Main set-

4/3 times:

1x125 @ 2:00/2:20

10x25s @ :35/:40

Rd1- 125:50fl/25bk/25br/25fr

25s are fly with fins

Rd2- 125:25fl/50bk/25br/25fr

25s are back

Rd3- 125:25fl/25bk/50br/25fr

25s are breast

Rd4- 125:25fl/25bk/25br/50fr

25s are free

100 cool down

3000/2625

Saturday 1/16

Saturday 1/16/16

See you in the morning!!

Warm Up:

400 choice 50 swim 25 drill 25 underwater (dolphin kicks or breaststroke pull outs)

300 IM 25 right arm/25 left arm/25 swim

Count strokes for both arms make sure you are taking the same number strokes. Fly and breast arm is out front. Back and free arm is at side.

8x25s sprint cycle swim @ :40

Main Set:

400 pull w/paddles

4x100 @ 1:45...kick w/board & fins, rotate the fast 25

300 swim w/paddles

3x100 @ 1:30 swim w/fins, rotate the fast 50

200 swim

4x 50s @ :50/:55choice, descend 1-4

100 choice swim

4x25s fast @:30 add up 25s for 100 time

100 cool down

Thursday 1/14

Warm up:
300...alternate 50 swim/25 drill
300...free pull with or without paddles
300...swim with fins, think about an early vertical forearm on freestyle catch!
12x25s kick sprint cycle (hard/easy, easy/hard, all easy, all hard)

Main set:
6x25s @ :30/35 free, 1st half fast!
6/4x50s @ :55/1:00 swim with paddles focusing on MDPS (maximum distance per stroke)

6x25s @ :30/:35 choice, all fast!
6/4X75s @ 1:20/1:30 pull free no paddles, count your strokes and keep consistent

6x25s @ :30/:35 free, 2nd half fast!
6/4x100s @ 1:30 free swim with fins, descend 1-3, 4-6

3000/2550

Tuesday 1/12/16

Tuesday 1-12

Here is a video demonstrating great freestyle flip turn technique!

https://m.youtube.com/watch?v=V4Evm1rYDZc

Warm up:

200 swim

200          kick

200          IM drill

200 pull

4 x 25 sprint cycle @ :30

Kick set:

4x75s kick with fins @ 1:15 

25 fast/25easy/25fast 

Pull set:

6x50s pull @ :55/1:00

Odds- free

Evens- choice

Main set:

12/8 x 100 FR dec 1-4; hold pace (what you went on #4) for 5-10 @ 1:30/1:50

12 x 25 choice dec 1-4; hold pace for 5-12 @ :35/:40

100 cool down 

3100/2700

Saturday 1/9

Saturday 1/9/16

Great job with the practice on Tuesday!! It was a tough one. Coach Paul can help you with intervals if needed. I have a meet in the morning. Have fun!

Warm up-

600 Choice...75 swim 75 streamline kick

6x50s @ 1:00 descend 1-3 free, 4-6 choice

Main set-

Do 2Xs (2nd time w/fins)

1x100 50 fly/50 bk @ 1:50 (1:45)

1x200 Free @ 3:10 (2:50)

1x100 50 bk/50 br

1x200 Free

1x100 50 br/50 fr

1x200 Free

12x25s @ :40 3 fast, 1 easy

Cool down

Thursday 1/7

Masters Thursday 1/7/16

Warm up:

400 swim (done as below)-

200 free

100 breast drill

75 back

25 fly

300 pull

200 kick

Main set:

3x125s free @ 1:50/2:05

2x125s free @ 1:40/1:55

1x125 free all out

Rest 1 minute

3x100s free @ 1:25/1:50

2x100s free @ 1:15/1:40

1x100 free all out

Rest 1 minute

3x75s IM @ 1:20/1:30

2x75s IM @ 1:10/1:20

1x75 IM all out

3x50s choice @ :50/:55

2x50s choice @ :45/:50

1x50 choice all out

THANK YOU and Meet Info

Hello Masters Swimmers-

I hope everyone is off to a great New Year! Coach Paul and I would like to say THANK YOU for the very generous gifts we received over the holidays! We appreciate it very much and are looking forward to a great 2016 :).

Lets talk about SWIM MEETS! There are a couple fun events coming up that everyone should consider. I believe the one that most are considering is the St. Charles Super Bowl Meet.

Evanston Masters 2016 January Invite, Jan 31:

http://ilmsa.com/files/Evanston%20Masters%20January%20Invite%202016.pdf

Evanston Township High School 

Online entries only, due Jan 30!

St. Charles Super Bowl Swim Meet, Feb 7:

http://ilmsa.com/files/STC2016info.pdf

This is a fun one! Why not pick a couple events and swim before you head to your Super Bowl parties :). The 500 frees/400 IMs start at 8AM, all other events start at 9AM and if you swim towards the beginning of the meet you can be on your way before the noon hour! Send in you entries by Monday, January 25th. See meet info for entry instructions or ask Coach Megan.

2016 ILMSA State Meet 

Munster, IN, Munster HS (April 15-17)

As soon as I see a meet packet for this meet I will pass it along.

Check out the Fitness Log (FLog) on US Masters, it is a program where they can track your yardage. This may be a great motivator for some! There is also a Go the Distance challenge where they can set a goal for the number of miles they want to swim in 2016. Here is the link:

http://www.usms.org/fitness/content/fitnesslogs

Tuesday 1/5/16

Tuesday 1/5/16

Lets do a little breaststroke work today :)!!

Here is a short video to give you something to focus on tonight:

https://m.youtube.com/watch?v=nG25HeugAmU

Warm up:

400 free

4x100s @ 1:40 with fins 50 breast arms with dolphin kick/ 50 breast arms with fast flutter kick

4x75s @ 1:40/1:50 breaststroke kick on back or with board

4x50s breast drill...kick-pull-kick @ 1:00/1:10

Main Set:

8x75s...50 br/25 free on 1:20/1:30

10x50s...25 br/25 fr on 1:00

12x50...all free on :50

Cool down

Saturday 1/2/16

HAPPY NEW YEAR!!

Saturday 1/2/16

300 swim

6 x 75 @ 1:20

Odds: Free swim

Evens: Drill/Kick/Swim

8 x 25 Free sprint cycle

3 x 100 Free dec 1-3@ 1: 30 / 1:40

12 x 25 Free @ :30/:40 ODDS-drill 

EVENS: count your strokes, goal is to take fewer strokes each 25

6 x 50 @ 1:05 kick 10 fast kicks 10 easy kicks

12 x 25 @ :30/:40 

ODDS: no breather EVENS: choice 

6 x 50 Free dec 1-3 @ :50/:55

12 x 25 pull @ :35/:40

100 cool down