Tuesday 5/31

Tuesday 5/31

Warm up-

200 swim

200 kick

200 IM drill

200 pull

As you swim freestyle today focus on reaching to a full extension like in this video:

https://m.youtube.com/watch?v=e4iO34K1Ufo

Drill set-

8/6x100s WITH FINS @ 1:50/2:00

odds- 25 left side kick/25right side kick/50 streamline kick on back

evens- 25 left arm swim/25 right arm swim/50 swim

Main set-

3/2x300s @ 5:15/6:00

100 free 

100 choice

100 free 

Do 4/3 times choice:

1x50 Build @ :55/1:00

1x50 Fast feet @ :55/1:00

1x50 Fast @ :55/1:00

1x50 Easy @ 2:00

3300...to do a little less skip one of the 300s or one round of the 50s at the end

Saturday 5/28

Saturday 5/28 

PRACTICE IS FROM 6-7AM.

Next week Tuesday and Thursday 8-9pm

Saturday 6/4 7-8am

Summer season starts on June 7th.

Make sure to sign up online!

Warm Up:

600 (100 swim / 100 kick / 100 drill / 100 kick / 100 swim / 100 kick)

3 x 100s IM @ 1:50 descend 1-3

4 x 50s @ 1:00 sprint cycle

25 hard/25 easy

25 easy/25 hard

50 easy

50 hard

Main Set: 2000

Do the following 2x

4 x 50

3 x 100

2 x 150

1 x 200

Rd 1: 50’s = FL w/fins

         100’s = BK swim

         150’s = BR 50 kick-pull-kick, 100 swim

         200 = FR swim w/paddles

Rd 2: 50’s = IMO

          100’s = IMT (fl/BK, BK/BR, BR/fr)

          150's = IM no free

           200 = IM swim

100 cool down

Thursday 5/26

Masters 5/26

LONG COURSE! I won't be there tonight, my son has his 8th grade graduation :). I did up the yards to 3200 for some that were ready. If your goal is still 3000 you have only 6x50s on the pull set at the end. Have a good practice!

Warm up:

400 Swim 50 drill/50 swim

4 x 100 25 hard/25 easy/25 build/25 fast choice stroke @ 1:45/2:00

8 x 50 IMO @ 1:10/1:20

    Odds: streamline kick on back

    Evens: choice drill

SET #1: FR Aerobic w/fins (2x)

100 (MDPS) @ 1:30/1:45 count strokes per 50

200 (hold stroke count) @ 3:00/3:30

300 (hold stroke count) @ 4:30/5:15

100 easy

SET #2

10/6 x 50s pull @ 1:10

#1-4 only 5 breathes total

#5-8 only 4 breathes total

100 easy

Tuesday 5/24

Tuesday 5/24

Warm up-

400...75 swim 25 drill

300 Pull breathing 3,5,7 by 25

200 IM drill

4x25s sprint cycle @ :30

Kick set-

6x75s with fins @ 1:10/1:30

Odds-50easy/25fast

Evens-50fast/25easy

Main set-

3 xs thru:

3 x 100 IM @ 1:45/2:00 descend 1-3

1 x 200 @ 3:20/3:45

50 easy

Saturday 5/21

Saturday 5/21

SUMMER COUNTDOWN PRACTICE!

Warm up:

400 free

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

100 EASY

Thursday 5/19

Thursday 5/19

Warm up-

3x300s @ 4:15/5:15

12x50s @ :55/1:00 Dec 1-3 

First 8 free last 4 stroke

Main set-

4x100 @1:30 negative split

Odds-free 

evens-stroke

Repeat 4Xs-

Round 1-3: free

Round 4: stroke, no free

2x75s @ 1:15/1:40

1-build to 200 pace

2-200 pace

1x50 @ :45/1:00 fast 

100 easy

Tuesday 5/17

Tuesday 5/17

Warm up

400 Swim

200 Kick

4X50s Drill/Swim @ 1:00

8X25s sprint cycle choice @ :30

_____

2/1 x Disappearing 200

(200,175,150,125,100,75,50,25) 10/15 sec rest

1- IM, drop fly first

2- free

_____

200 Cool Down

Total = 3000/2100

Saturday 5/14

Masters 5/14

500/300 free

8/6 x 50 pull on 1:00/1:20

12 x 25 sprint cycle kick @ :35

30 minute...as many reps as possible (AMRAP) we haven't done one in awhile!!

1x100 free @ 1:30/1:50

1x50 build @ :50/1:00

2x25 choice stroke (not free) @ :40

2x25 free fast! @ :30

Rest :30

Your choice cool down

Open swim Thursday 5/12

Warm up-

400/300 swim

6 x 75 swim drill swim

4 x 50 build free on 1:00/1:10

8 X 25 sprint cycle @ :35 4-free, 4-choice

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

Main set- 2 times thru:

1 X 200/100 IM @ 3:40

4/2 x 50 free @ :50

1 X 200/100 free @ 3:15

4/2 x 50 IM @ :55

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

100 cool down

No Practice Thursday 5/12!!

REMINDER- THERE IS NO PRACTUCE TONIGHT DUE TO LTHS WATER POLO SECTIONALS!

However, there is open swim at North Campus from 8-9pm. I'll post a practice. See you on Saturday!

Tuesday 5/10

Tuesday 5/10

Warm up:

400...25 swim/50 drill/25 swim

300 pull

200 kick

Kick set: 3 times thru

1x50 choice @ 1:30

4x25 fast free @ :30

Main set:

4 times thru broken 400 IMs

4x25s fly @ :40 with fins

1x150 @ 3:00 100 back/50 breast

1x50 @ 1:00 breast

1x100 free

1 minutes rest, repeat

50 easy

Saturday 5/7

Saturday 5/7

Warm up-

3 X 200s @ 3:20

6 X 50 @ 1:00 build/drill choice

16 X 25 @ :30 sprint cycle one round each stroke

Main set-

X4

1 X 75 build @ 1:30

1 X 25 @ :30 fast

2 X 50 @ 1:00

1 build 

1 fast

1 X 25 @ :30 build

1 X 75 @ 1:30 fast

1 X 100 from the blocks fast

Cool down 100 Easy

Thursday 5/5

Thursday 5/5

Warm up:

5x150/100 

Swim

Kick

IM Drill

Pull

Swim

5x75s @ 1:15/1:30

Odds-fly, BK, breast

Evens-free

5x50s @ 1:00 choice

25 drill/25 swim 

5x25s @ :40

Odds- underwater dolphin kicks

Evens- underwater pull outs

Main set:

8/6 X 125s 

Rd1 FREE @ 

1- 25 fast/75 ez/25 fast

2- 50 fast/50 ez/25 fast

3- 75 fast / 25 ez

4- 100 fast

12x25s @ :30

3 fast 1 easy 

Choice in groups of 4

100 easy

Tuesday 5/3

Tuesday 5/3/16

Warm up:

500 swim- 75 free/50 IMO drill

8x50 @ 1:20

Vertical kick for 10 at the 25

12x25s pull @ :40

Odds- free with 2 breaths

Evens- choice

Main set-

8x50s descend 1-4, 5-8 stroke, no free

4x100s free @ 1:40/1:50 the fast 25 

8x50s descend 1-4, 5-8 free

4x100s IM @ 1:45/2:00 rotate the fast 50, last one all out!

200 cool down