Saturday 7/16

Masters

Saturday 7/16/16

Warm up-

200 SKIPS

5x75s kick with fins @ 1:20

5x50s drill choice @ 1:00

5x75s swim with fin @ 1:10

10x25s @ :30

5x100s @ 1:40

10x25s @ :30

2Xs

5x125 

Rd1- free @ 2:10 rotate the fast 50

Rd2- IM @ 2:20 rotate the 50 stroke

8x100s 

2 @ 1:40

2 @ 1:35

2 @ 1:30

2 @ 1:20

200 cool down 

Thursday 7/14

Masters Thursday 7/14

We will be getting in at 8:00PM, there are no water polo games this evening :).

Last practice this summer is Saturday! We will swim from 6:30-8am.  

Warm up-

4x150s @ 2:30/2:45 last 50 drill

3x100s @ 2:00/2:15

first 25 and last 25 underwater

6x50 @ 1:00 descend 1-3, 4-6

(1200)

Drill set-

9 x 50s breaststroke drill @ 1:10/1:20

3-3 second glide focus on getting hips up

3-kick/pull/kick

3-4 Strokes with Free Kick (Accelerate hand Speed), 2 Strokes Regular 

50 easy

(500)

Main set-

2X's
5 x 100s 

2-Stroke (25 Drill/50build/25 Fast) @ 2:00

2-Free @ 1:30 fast

1-Easy @ 2:00
4 x 50s Stroke choice descend 1-4 @ :55/1:05

100 Cool down

Total 3200

Tuesday 7/12

Tuesday 7/12/16

400 swim

300 pull 

8x50s kick @ 1:15 ten fast kicks ten easy kicks

(1100)

10x50s @ 1:20 choice drill 

Evens- free

Odds- choice stroke

(500)

3x200s @ 3:15 descend 1-3

Get you time on #3, divide by 4 to get a 50 time

(600)

4x50s @ 1:00 hold 200 pace

1x100 @ 2:00 easy

4x50s @ :55 hold 200 pace

1x100 @ 2:00 easy

4x50s @ :50 hold 200 pace 

1x100 @ 2:00 easy

(900)

100 easy

Total- 3200

Saturday 7/9

Saturday 7/9

Warm up-

3 x

200 swim

100 kick

100 IM drill 

(1200) 

9 x 100 @ 2:00/2:15 - 75 pull 25 scull

    1-3 pull with paddles

    4-6 paddles only

    7-9 no equipment 

(900)

3x150s pull @ 2:45/3:00

3x150s swim build @ 2:40/3:00

3x150s  swim w/fins @ 3:15/3:30

(1350)

6x200s @ 2:45

Two strong 

Two NS 100's

One fast

One easy

(1200)

Cool down

Thursday 7/7

Masters 7/7/16

WE WILL GET IN RIGHT AFTER WATER POLO GAMES, AROUND 8:15-8:20!!

Warm up-

3x200s free @ 3:30 last 50 is drill

4x100s fly with fins @ 2:15

Alternate 25 drill/25 swim

Drill= 1 pull 4 kicks

*work on pressing chest so hips come up

(1000)

12/8 x 50 @ 1:00 choice, switch every 4

sprint cycle by 50

Easy/hard

Hard/easy

All easy

All hard

(600)

6 x 100s @ 1:50 with fins!

Dolphin or flutter kick for breast

50 Fly/50 BK

50 Bk/50 Br

50 Br/50 Fr 

(600)

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

Odds- 50 fast 50 easy 50 fast

Evens- 50 drill 100 fast

(900)

100 easy

Tuesday 7/5

Masters 7/5

Warm up-

1x300 swim

3x200s @ 3:15 pull, build, breath 3,5 by 25

4x100s @ 1:45 with fins alternate 25 right side kick, 25 left side kick

(1300)

8x75s @ 1:10

Odds- free

Evens- IM

Descend in groups of 2

(600)

1x300 swim @ 4:10/rest :15 

4x50s choice @ 1:00/1:10

1x200 swim @ 2:50/rest :15

4x50s choice @ :50/1:00

1x100 swim @ 1:30/rest :15

4x50s free @ :45/:55

(1200)

100 easy

Total-3200

Saturday 7/2

PRACTICE WILL BE FROM 6:30-7:30AM

Masters 7/2/2016

1x300 swim @ 4:45

2x200s IM @ 3:30

3x100s free @ 1:45 choice 

75 build, 25 drill

(1000)

2x200s @ 3:10 pull 

(400)

4x100s kick with fins

8x50s build swim IMO

(800)

3x300s @ 4:30/5:30

100 drill, 100 build, 100 fast

(900)

100 cool down

Total 3200