Saturday 2/27

Masters 2/27

GOOD LUCK TO THE LTHS BOYS SWIMMING AT FINALS TODAY! 

GO LT!

Warm up:

400 swim last 25 of each 100 is drill

300 pull breathing 3,5,7,3 by 25 

8x25s sprint cycle @ :30/:40

1-4 free

5-8 no free

Kick set

5x50s @ 1:05

4x50s @ 1:00

3x50s @ :55

2x50s @ :50

1x50 ALL OUT

Breaststroke work-

9x50s @ 1:00

3 of each 

kick, pull, kick

3 second glide

Regular breast, count your strokes, goal is 7 strokes!

6x75s @ 1:20

Odds-free

Evens-IM or Choice (no free)

Descend in groups of 2 (5&6 are fast!)

9x50s @ 1:10

Breast/free

2 fast 1 drill

100 easy

Thursday 2/25

Thursday 2/25

400/300 swim...last 25 of each 100 drill

6/4x50s @ 1:00 build/drill choice

200 pull 100 free/100 choice

Kick set:

7x75s kick w/fins @ 1:20/1:30

Odds-25 easy/50 fast

Evens-25 fast/25 easy/25 fast

#7 all out **

**try and beat your fastest 100 free swim time

25 EASY

MAIN SET:

1x300/200 Free @ 4:15/4:45

6x50s @ :50/:55, descend 1-3, 4-6

1x200/100 IM @ 3:15/4:00

6x50s IMA @ :55/1:00 fly/BK, BK/BR, BR/fr

1x100 Free @ 1:25/1:45

12x25s @ :30/:40 choice, groups of 4

1-smooth, 3-fast

50 easy

3000/2600

Tuesday 2/23

Tuesday 2/23

Warm up:

300 free

200 kick

200 IM drill/swim

100 kick

Drill set: single arm freestyle focusing on breathing, see video

https://m.youtube.com/watch?v=GQdRFAtNZt8

4x50s @ 1:00 

25 right arm only, 25 left arm only

Pull set:

6x75s Pull @ 1:20

1st 25- 2 breaths only!

2nd 25- easy, nice long strokes, think about breathing

3rd 25- fast

Main set:

3x

4x50s @ 1:00

1-free

2-IMO FAST by round round 1-fly, round 2-back, round 3- breast

3-free

4-IMO BY ROUND drill

3x100 IMs @ 1:45

50 easy

Saturday 2/19

Saturday 2/19/16

WARM UP:

        100 Free

4 x {100 IM drill

        50 IMO kick

DRILL SET:

3x50s backstroke drill, 3 pulls 6 kicks @ 1:00

*think about hands entering just outside the shoulders and fingertips pointing out to the side with the thumb up on the pull*

3x50s breaststroke drill, kick-pull-kick @ 1:00

3x50s free drill, 3/4 catch up @ 1:00

MAIN SET:

1 x 200 IM drill @ 3:30

4 x 50 FL w/fins...25 drill/25swim @ 1:00

4 x 50 BK pull @ 1:00

4 x 50 BR kick w/board @ 1:00

1 x 200 FR drill @ 3:10

4 x 50 @ :55 free

4 x 50 @ :50 free

4 x 50 @ :45 free

50 easy

Thursday 2/18

Thursday 2/18

Butterfly day ;). Don't be afraid.

Butterfly-

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

 

Butterfly Breathing-

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

 

Butterfly Kicking-

https://www.youtube.com/watch?v=ebMfr7n65_c

Warm up-

400 free last 100 drill

300 IM...kick(no board)-drill-swim

8x50s CHOICE @ 1:00 

25 drill/25 swim

4x100 kick @ 2:00

Alternate 25 fast/25 easy

Drill set-

16x25s @ :40 with fins

1-4...superman arms, fly kick, make sure to press chest

5-8...1 pull 4 kicks

9-12...3 right arm, 3 left arm

12-6...fly arms, flutter kick, stay low when breathing

Main set:

8x75s with fins @ 1:20

1st 25...5 fly strokes then free

2nd 25...6 fly strokes then free

3rd 25...7 fly strokes then free

8x50s @ :55

25 IMO/25 free

100 easy

Upcoming Meets!!

Upcoming meet information 

Please let me know if you have any questions about these upcoming meets or need help signing up. 

High Ridge Dolphins Masters Meet

Sunday, March 13th, warm-ups 7:30am

High Ridge YMCA, Chicago

Entries due Wednesday, March 9th

Deck entries accepted!!

Naperville Super Sweet Red Hot Meet

Sunday, March 20th, warm-ups 7:00am

Naperville Central HS, Naperville

Entries due Friday, March 18th

Illinois Masters State

Friday 4/15- Sunday 4/17

Munster HS, Munster, IN

Entries online open 2/22!

http://www.ilmsa.com/competition/upcoming

Tuesday 2/16

Tuesday 2/16/16

Warm up:

400/300 swim

200/100 kick

8 x 50s choice, drill/swim @ 1:00

Pull set:

Here is a great video demonstrating the power of the elbow and early vertical forearm in the freestyle pull. https://m.youtube.com/watch?v=dr9Wg0Trubk

6 x 75s pull @ 1:40 25 free/25 IMO (no free)/25 free

Main set:

6/4 x 100 free @ 1:25/1:40

10 x 25 choice @ :40 odds-swim evens-underwater

6/4 x 100 choice, can be IM, no free @ 1:45/2:00

Cool down:

100 easy

3000/2400

Saturday 2/13

Saturday 2/13/16 

5:30-6:30 AM!!

Warm up:

500/400 alternate 100 swim/100 drill

300 kick with fins

8 x 25 sprint cycle

Main set: 

7x200/150s @ 3:00/3:30

1-swim

2-pull

3-pull with paddles

4-swim with paddles

5-swim with paddles and fins

6-swim with fins

7-swim

6 x 100 IM @ 1:45/2:00

odds-drill; evens-swim

3000/2550

Thursday 2/11

Masters 2/11/16

Warm up:

300 free

200 kick 

300 pull

Drill set all with fins:

Butterfly

3x50s @ 1:00

1 pull 4 kicks

Backstroke

3x50s @ 1:00

3pull 6kicks

Breaststroke

3x50s @ 1:00

Kick pull kick

Freestyle

3x50s @ 1:00

3/4 catch up

Main set:

Do 4 times

1x100 fast free @ 2:30

3x50s fl/BK, BK/BR, BR/fr @ 1:00

6x25s choice @ :40 

Tuesday 2/9

Great job at the meet this weekend!!

Tuesday 2/9/16

Warm up:

5x100s free @ 1:35/1:50

6/4x50s kick with fins @ 1:00

8/4x25s @ :35/:45 sprint cycle

1-4 free

5-8 choice

Main set:

4x175s swim..100 free/75 IM or choice no free @ 2:40/3:00

6/4x125s pull last 25 is fast @ 2:00

8/6x75s @ 1:15 swim choice same stroke for 4/Descend 1-4, Ascend 5-8 

3050/2450

Saturday 2/6

2/6/16

Nice job with the practices this week! Today, we will shorten it up a little and work on our speed. For those going to the meet on Sunday, this will be a good time to practice some starts from the blocks the last 10 minutes of practice.

Warm up-

300 swim

200 IM drill

6 x 50s kick @ 1:00 descend 1-3, 4-6

4 x 25 sprint cycle @ :30

Main set-

4 x 50 RIMO drill/kick @ 1:00/1:10

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

4 x 50 IMO drill/swim @ 1:00:1:10

4 x 25 FL fast @ :30/:40

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

4 x 25 FR all-out, fast turnover! @ :30/:40

4 x 50 FR 200 free pace, hold same time, not all out @ :50/1:00

4 x 25 BK fast @ :30/:40

4 x 100 FR dec 1-3, #4 is fast @ 1:30/1:40

4 x 25 BR fast @ :40 

Thursday 2/4

Warm up

300 swim

300 kick

300 pull

Main set

2x thru:

2x100 IM@ 2:00

1-drill

2-swim

1x200 Free 3:30...25 kick/25 swim

4x75@1:30

1-50 fly 25 back

2-50 back 25 breast

3-50 breast 25 free

4-all free

12x50s @ 1:00 Free 1-drill, 1-build, 2-fast

100 easy

Tuesday 2/2/16

Warm up-

400/300 swim

6 x 75 choice, drill-swim-drill @ 1:15 

4 x 50 build free @ :50/1:00

8 X 25 sprint cycle @ :35 4-free, 4-no free

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

Main set- 2 times thru:

1 X 200/100 free @ 2:50

5/3 x 50 free @ :50

1 X 200/100 IM @ 3:10

5/3 x 50 choice @ :55

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

50 cool down