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