meet this weekend

Meet this weekend if anyone is interested...

The Evanston Wild Catfish welcome all USMS masters swimmers to the Evanston Masters December Invite on Sunday, 12/4, at Evanston Township High School. To register follow this link:  Meet registration -- it's online only, closing at 11:59 AM on Saturday, 12/3, but registering before 11:30 is recommended.  No deck entries will be accepted.  We hope you'll join us for a Sunday morning of fast, fun swims.

• Doors Open:  6:45 am
• Warm Up Begins:  7:00 am
• Competition Begins:  8:00 am

Tuesday 1129

Tuesday 11/29

Water temp is back up!!

Warm up:

4x250s @ 4:00/4:30

#1-2 free alternate 50 swim/50 drill...fingertip drag

Fingertip drag video--https://m.youtube.com/watch?v=LQQQ15NUazc

Focus on fingertip first entry, high elbow underwater

#3-4 free w/fins breathing 3,5,7 continuous ***keep strokes nice and long

(1000)

Kick set:

Do 3/1 times-

4x25s sprint kick w/fins @ :30

1x50 easy kick @ 1:30

(450/150)

Main set:

6/3x100s...25 fly fast/25 fly drill/50 bk swim fast @ 2:00/2:20

6/4x75s...25 bk swim/25 breast drill/25 breast swim fast @ 1:30/1:45

6/4x50s...swim with fins fast free @ :50/1:00

6/4x25s...choice @ :30/:35

150 cool down

Total-3100/2200

saturday 11/26

Saturday 11/26/16

Warm up-

500/300 swim...every 4th 25 underwater dolphin kick or pull outs

6/4x75s kick with fins @ 1:20 50 medium/25 fast

6x50s pull @ 1:00 breathing 3,5 

(1250/900)

Drill set-

8x50s @ 1:00

2 of each stroke, focus on tight streamline, at least 3-4 dolphin kicks off each wall, and good underwater pull outs!

(400)

Main set-
300/200...75% effort
6 x 50 @ :45/1:00
200/100...90% effort

300/200 pull

6 x 50 kick @ 1:15

(1400/1100)

100 cool down

Happy Thanksgiving!

Happy Thanksgiving!!

Warm up 5-8 minutes, we will start at 6:10am!

50x100s/75s/50s @ 1:50

Let's do it! Have fun

tuesday 11/22

Masters 11/22

Warm up-

400/300 swim

6/4 x 75 choice, drill-swim-drill @ 1:15 

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

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

(1250/900)

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

Main set- 2 times thru:

1 X 200/100 free @ 3:10

5/4 x 50 free @ :50

1 X 200/100 IM @ 3:40

5/4 x 50 choice @ :55

(1800/1200)

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

150/100 cool down

Total 3200/2200

saturday 11/19

Saturday 11/19

freestyle flutter kick refresher-

https://m.youtube.com/watch?v=X2ipwMgVXYU

Warm up:

400/200 swim

200/100 kick

200/100 IM drill/swim

8/4 x 25 sprint cycle @ :35

(1000/500)

Main set:

4/3 x 50 Free dec 1-4 @ :50/1:00 

4/3 x 100 IMO drill/swim by 25s @ 1:45/2:00

4 x 25 free fast @ :30/:40

4/3 x 50 choice, all the same stroke descend 1-4 @ 1:00

4/3 x 100 pull breathe 3-5-5-7 by 25 @ 1:45/2:00

4 x 25 fly or breast fast @ :40

4/3 x 50 Kick @ 1:10

4/3 x 100 FR dec 1-3, #4 is fast from the blocks, free or IM @ 1:30/1:40

4 x 25 back fast @ :35

(2100/1650)

cool down 100/50

3200/2200

thursday 11/17

Thursday 11/17

WARM UP:

1 x 200/100...150 Free/50 fl kick 

4/3 x 50 Fly Drill/swim @ 1:00

 

1 x 200/100...150 Free/50 bk kick

4/3 x 50 Back Drill/swim

 

1 x 200/100...150 Free/50 br kick

4/3 x 50 Breast Drill/swim

(1200/750)

Main set:

Kick/Swim with fins, get that heart rate up on the 50s!

        150 kick @ 10 sec rest

        3x50 swim @ :45/:55

        200 kick @ 10 sec rest

        3x50s swim @ :40/:50

        250 kick @ 10 sec rest

        1x50 swim all out

(950)

Pull/Swim -

        300 Pull @ 10 sec rest

        3x50s Swim @ :45/:55

        200 Pull @ 10 sec rest

        3x50s Swim @ :40/:50

        100 Swim EZ @ 10 sec rest

        1x50 swim all out

(950)

100 cool down

3200/2600

tuesday 11/15

Tuesday 11/15

Warm up:

6/4 x 100s @ 1:45/2:00 50 drill, 50 build choice                           

6/4 x 75s @ 1:15/1:30 pull 25 fr/25 stroke/25 fr

8/6 x 50s @ :55/1:00 descend 1-4, 5-8

(1450/1000)

Drill set:

Backstroke kick with pull buoy, let's try it!

https://m.youtube.com/watch?v=00WffBFMfxs

Do 2Xs-

4x25s back kick with pull buoy @ :45

3/2x50s swim back @ 1:00

(500/400)

Main set:

10x100s @ 1:40/2:00

1-all free

2-25 back 75 free

3-50 back 50 free

4-75 back 25 free

5-all back

Repeat, you can replace back with a different stroke for #6-10

(1000)

6x25s @ :30

Any 4 fast, 2 easy

Add up for 100 time

100 cool down

Total 3200/2750

saturday 11/12

Warm up-

400 FR

200 25 IMO / 25 FR

300 KICK

(900)

6 X 50 FR 25 DRILL/ 25 SWIM

(300)

Main set-

3/2 X 200 PULL @ 3:30/4:00

3/2 X 150 FR build by 50 @ 2:30/3:00

3/2 X 100 FINS kick/swim @ 1:45/2:00

3/2 X 75 IM (fly,back,breast) @ 1:30/1:45

3/2 X 50 choice @ :50 descend 1-3

3/2 X 25 fast @ :30 free no more than 2 breaths 

(1800)

200 easy

Thursday 1110

Masters Thursday 11/10

Please let Coach Paul or I know if you are planning to swim the meet in Munster this weekend.

Warm up

400/300 swim

6x50s kick with fins on side or back @ 1:00

6/4x75s swim drill swim @ 1:30

6x25s build @ :30 at least 6 dolphin kicks off the wall fly, back, or free

(1300/1050)

Drill set

8x50s @ 1:00 2 of each stroke

Fly- 1 pull 4 kick

Back- 3 pull 6 kick

Breast- kick pull kick

Free- 3/4 catch up

(400)

Main set:

You need to do a little homework and think of a goal 200 free time for the next set (if you don't that's okay you'll just do them best possible average).

12/8x50s @ 1:00 hold your 200 pace for 3, every 4th one is easy

(600/400)

6/4x100s @ 1:30/1:50 descend 1-3, hold #3 time for 4-6

2 starts with break out

100 easy

tuesday 11/8

Masters 11/8

Munster Meet is Saturday! Warm ups 7:30-8:45am, meet starts at 9:10am. You can deck enter. See meet information at link below-

https://www.teamunify.com/inmmm/__eventform__/748914_2016%20MMA%20Fall%20Frenzy%20meet%20letter%20v2.pdf

Warm up-

400/300 swim

300/200 kick

6/4 x 50 @ 1:10 - build/drill

8 x 25 @ 30 - sprint cycle

(1200/900)

 

10 x 50s @ 1:15

12.5 front scull/25 fast turn/12.5 easy

(500)

https://m.youtube.com/watch?v=bZ7ZwvGGW5k

 

Main: 

X4/3

8 x 25 @ :35/:40

2 drill

2 build

​4 fast ~100 pace

1 x 100 @ 2:00 easy

(1200/900)

 

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

(300)

Total- 3200/2600

saturday 11/5

Masters 11/5

Warm up:

400/300 swim

200/100 pull

4 x 100 50 drill/swim choice @ 1:40/2:00

6 x 50 descend 1-3 choice @ 1:00

(1300/1100)

Main set:

5/4 x 200  @ 3:15 count your stroke on the first length and then try to reduce your number by one or two for the rest of your 200.  

(1000/800)

16/12 x 50s @ :50/1:00

1- build, keep strokes nice and long

2- fast, hold you time

1- easy free recovery

(800/600)

100 easy

Total- 3200/2600

thursday 11/3

Thursday 11/3/16

WARM UP:

200/100 SKIPS- swim, kick, IM, pull, swim

(1000/500)

16/12x25s @ :35/:40 IMO

Fly, back, free- 6 underwater dolphin kicks!

Underwater dolphin-

https://m.youtube.com/watch?v=rAIRWXYX3s8

Breast- double pull outs

Pull outs- 

https://m.youtube.com/watch?v=E4XN3KdVVlk

(400/300)

MAIN SET:

1 x 200/100 IM drill/swim @ 3:30

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

4 x 50 BK @ 1:00

4 x 50 BR @ 1:00

1 x 200/100 FR drill/swim @ 3:15

4 x 50 @ :55 free

4 x 50 @ :50 free

4 x 50 @ :45 free

(1600/1400)

200 cool down

3200/2400

tuesday 11/1/16

11/1/16

GO CUBS!!

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-

500/300 free...alternate 75 swim/25 drill

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

8/4x50s CHOICE @ 1:00 25 drill/25 swim

(1200/800)

5/3x100s kick @ 2:10

Alternate 25 fast/25 easy

(500/300)

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

(400)

Main set:

8x75s without without fins @ 1:20/1:30

1st 25...5 fly strokes then free

2nd 25...6 fly strokes then free

3rd 25...7 fly strokes then free

(600)

8x50s @ :55

25 IMO fast/25 free

(400)

100 easy

Total-3200/2600