Thursday 6/30

Warm up-

        100 Free @ 1:40/2:00

4 x {100 IM drill @ 2:00/2:15

        50 IMO build @ 1:00

4x100 @ 1:50/2:00 kick with fins

50 flutter 50 dolphin

(1400)

Skill set-

6 x 50 @ 1:00/1:10

25 3/4 catchup or zipper, 25 swim

(300)

Main set 3Xs-

1x200 Free descend by rounds @ 3:10

1x100 IM drill @ 2:10

4x50s @ :55 choice descend 1-4, ascend the last round

(1500)

Total 3200

Swim Across America

Swim Across America - Chicago, is an open water swimming event that takes off from Ohio Street Beach and raises money and awareness for cancer research, prevention and treatment. Each summer, swimmers have the option of swimming 1/2 mile, 1 mile, 1.5 miles or 3 miles in Lake Michigan to raise money for the Rush University Cancer Center.

Chicago Open Water Swim
July 23, 2016
This swim leaves from Ohio Street Beach and takes you out into beautiful Lake Michigan for a distance of your choice (1/2 mile, 1 mile, 1.5 mile or 3 miles). All ages and skill levels are welcome!

FOR MORE INFORMATION AND TO REGISTER PLEASE GO TO THE FOLLOWING-

http://www.swimacrossamerica.org/site/PageServer?pagename=CHI_Home

Tuesday 6/28

Masters 6/28

3x200s @ 3:20 first and last 25 drill

8x50 @ 1:00 pull

(1000)

300 kick 

(1200)

8x100s @ 1:45

25 swim 50 drill 25 fast IMO

(2000)

Main set-

6 x 150 Stroke/FR @ 2:30

1&4: 25 stroke fast/50 FR easy/repeat

2&5: 50 FR easy/50 stroke fast/50 FR ez

3&6: 75 stroke fast/75 FR easy

(3000)

200 cool down

(3200)

Saturday 6/25

Saturday 6/25

Warm up-

3 x

100 swim

100 kick

100 pull

100 IM drill

6 x 50 @ 1:00 free descend number of strokes

1x400 @ 6:00 swim with fins

1x300 @ 4:30 swim with fins and paddles

1x200 @ 3:00 swim

6 x 100s choice of stroke @ 1:50/2:00

25 build/25 drill/50 fast

Cool down-200

3200

Thursday 6/23

THURSDAY 6/23

We will get in as soon as water polo ends! Should be between 8:15-8:20.

400 swim 

300 IM swim, drill, swim by 25

8x50s @ 1:00/1:10 IMO BUILD

(1100)

8 x 150 @ 3:00

​50 kick – fast

​50 Pull – work on catch & early vertical forearm

​50 swim – max of 4-5 breaths

(1200)

 

16 x 50 @ 1:10

Odds- Sprint to blue line on bottom of pool (speed work) – 

choice of stroke, can do free during easy

Evens from the blocks work on breakouts and 10 fast strokes then easy

(800)

Cool down- 100

Total 3200

Tuesday 6/21

Tuesday 6/21

Warmup:

2x300 @ 4:15

1-swim

2-pull

8x50s @ 1:00 build kick

(1000)

Main set:

3 X 150 @ 2:45/3:00

1 X 50 easy @ 1:30

3 X 150 @ 2:30/2:50

1 X 50 easy @ 1:30

3 X 150 @ 2:15/2:40

1 X 50 easy @ 1:30 

(1500)

3 X 50 @ :50/:55/1:00

3 X 50 @ 1:30 easy

3 X 50 @ :45/:50/:55

3 X 50 @ 1:30 easy

3 X 50 @ :40/:45/:50

3 X 50 @ 1:30 easy 

(600)

100 cool down 

3200 total

Saturday 6/18

Saturday 6/18

Warm up-

500 swim...150 free 100 IM drill

400 kick with fins

6x50s pull @ 1:10 no more than 6 breaths 

(1200)

Do 2X's

1x100 @ 2:00 EASY

2x200 @ 3:20/3:40 free fast middle 100

3x100s @ 1:45/2:00

1-fly-back

2-back-breast

3-breast-free

4x50s @ :50/1:00 free descend 1-4

(2000)

Total- 3200

Tuesday 6/14

Warmup (800)

200 Swim

200 kick 

8 X 50 Pull @ 1:00 breathing 3,5 by 25

Main (2400) 

4 X 50 @ 1:00 fly with fins!!

  1 drill

  1 build 

  2 fast

4 X 100 IM @ 1:50/2:10

4 X 50 @ 1:00 back (same way)

4 X 100 @ 1:30/1:50 Free

4 X 50 @ 1:10 breast (same way)

4 X 100 IM @ 1:45/2:00

    50 best 50 worst

4 X 50 @ 1:00 free (same way)

4 X 100 @ 1:25/1:45 free descend to fast

Total 3200

Saturday 6/11

Masters 6/11/16

Warm up:

300 swim

200 pull

8x50s IMO @ 1:00/1:15

2 of each stroke

Odds drill

Evens build

(900)

6x50s @ :55/1:10 kick with fins

Odds- whitewater 

Evens- no whitewater

(300)

Main set:

Do 4Xs:

4 x 25 @ :45 strong, good distance per stroke, odds- start with 10 second wall kick

Evens- start with 10 second vertical kick

2 x 100 @ 1:40/2:00 negative split (second 50 faster than the first)

2 x 50s @ :50 all out

1 x 100 Easy @ 3:00

Rd 1- free 

Rd 2- choice

Rd 3- free with fins

Rd 4- choice

(2000)

Total- 3200

Thursday 6/9

Thursday 6/9/16

Warm up-

3x150s swim @ 2:45/3:15 

3x100s @ 2:00/2:15

first 25 and last 25 underwater

7x50s freestyle

3-zipper drill

3-catch up drill

1-regular free

Main set-

TWO ROUNDS-

RD 1- Free, RD 2- Choice

2 x 200 (Negative Split by focusing on increasing tempo throughout) 

@ 3:30/4:00

4 x 100s (50 Build/25 Strong/25 Fast)

@ 1:45/2:00


4x50s @ 1:00/1:10

3- fast

1-easy

100 cool down

Tuesday 6/7

Summer Masters Starts Today!!

Tuesday 6/7/16

Warmup: 

7 X 100 @ 1:45/2:00

1 swim free

1 kick- 50 streamline kick/50 drill

1 pull

(700)

4/3 Rounds:

8 X 50 @ 1:00/1:10

    1 drill

    3 swim fast

    1 drill

    3 swim fast

1 X 200 Free @ 4:00

Rd1- 50s fly with fins

Rd2- 50s back

Rd3- 50s breast

Rd4- 50s free

(2400)

100 easy

3200/2600

Saturday 6/4

Saturday 6/4

Practice is from 7-8AM!!

Warm up-

400 swim; 4 or more UW kicks off wall

300 IM; 75 of each stroke

4 or more kicks on UW’s, double pull outs for Br

300 kick

12/8 x 50 @ 1:00 

sprint cycle by 50

25 Easy/25 hard

25 Hard/25 easy

All easy

All hard

6 x 100s @ 2:00/2:15

50 Fly/50 BK

50 Bk/50 Br

50 Br/50 Fr 

Repeat

6/4 x 150s free @ 2:40/3:00

Odds- 50 fast 50 easy 50 fast

Evens- 50 drill 100 fast

100 easy

3200/2700

Thursday 6/2

Thursday 6/2

Warm up:

500 swim- 250 free/150 breast/75 back/25 fly 

8x50s swim @ 1:10

1-4- 2 breaths/3 breaths by 25

5-6- 1/2

7-8- 1/1

Kick-2 rounds

6 x 50 @ 1:15 - kick; hold under 55

1 x 100 @ 2:00 - easy swim

( round 1 - free, R2= choice)

3 Rounds-

1 x 200 @ 3:30 

7 strokes off each wall (fly, back, or breast) then easy free

Work under waters/ fast breakout/ strong 

6 x 50s @ 1:00 

 1--build/drill. 4--fast 1--easy

You can switch up your stroke each rd