saturday 12/31

HAPPY NEW YEAR!!!
Saturday 12/31
2016/2017 Set
Feel free to change up the intervals where needed.

20x50s @ 1:00
5- swim
5- pull
5- drill
5- kick
(1000)

16x100s
4 free @ 1:40
4 IM @ 1:55
4 free @ 1:30
4 IM @ 1:45
(1600)

20x25s with fins @ :35
5- fly 
5- back
5- breast (flutter or fly kick)
5- free
(500)

17x50s 
5 @ :40
5 @ :45
5 @ :50
5 @ :55
2 @ 1:00 all out!
(850)
Cool down 
Happy New Year! Be safe






thursday 12/29

Masters 12/29


Warm up:

400/300 warm up


Main set:

3x50s @ 1:00 drill

3x150s @ 2:45 rotate the fast 50 choice

3x250s @ 4:10 cruise

(1350)


2x50s @ :55 build choice

2x150s @ 2:30 50 drill 100 fast

2x250s @ 4:00 cruise

(900)


1x50 @ :50 fast

1x150 @ 2:30 swim

1x250 @ 4:00 swim

(450)


100 easy

Tuesday 12/27/16

Masters 12/27/16

Warm up-
4/3x200s @ 3:30/4:00...(100 swim/50 drill/50 streamline kick on back)
300/200 kick with fins
8/4x25s sprint cycle @ :30...4 free, 4 back
(1300/900)

Drill set- skills focus- backstroke drill work
3x50s @ 1:00/1:10- kick and roll shoulders with arms at side
3x50s @ 1:00/1:10- 1 arm- 4 right arm/4 left arm
3x50s @ 1:00/1:10- 3 pull/6 kicks- focus on hips on side as hand enters
(450)

Backstroke video-
https://m.youtube.com/watch?v=JghqyliWwb4
Focus on keeping head in neutral position with a flat back, point toes when kicking and kness bend slightly as foot moves towards the bottom of the pool and leg straightens as foot moves toward the surface of the pool, kick from the hips.

Main set-
Two times thru:
6x50s @ :55
2-easy, 2-medium, 2-fast
Rd1- free PULL, Rd2- back or choice
(600)

8/4x100s negative split- 2nd 50 fast than first 50
1-4 Back @ 1:45/2:00
5-8 Free @ 1:30/1:45
(800/400)

50 Easy

3200/2400

saturday 12/24

ON CHRISTMAS EVE, Saturday 12/24 practice will start at 6:30AM!

thursday 12/22

Masters 12/22/16


HOLIDAY DOUBLE PRACTICE TONIGHT AT HILLGROVE TAP, 800 Hillgrove Ave. Hope to see you there!


The 12 Days of Christmas---


Here’s how it works...

Swim day 1. Then, swim day 2 and day 1. 

Then, swim day 3, day 2, day 1..etc. 

The goal is to swim day 12 to 1.  

Swim with :10 secs rest between days.


1-50 free


2-:20 vertical kick


3-50 drill choice


4-50 fly/free


5-5 push-ups (in or out of the water)


6-50 back/free


7-50 underwater/free


8-:20 sec plank


9-50 kick


10-100 pull


11-50 breast/free


12-100 IM



tuesday 12/20

Masters 12/20


Warm up-

500/300 swim

200/100 IM drill

4x75s pull @ 1:30 breathing 3,5,7 

Focus on fingertips going in first, keeping ear on shoulder when breathing.

8x25s @ :30 sprint cycle

(1200/900)


Kick set-

20/10x25s kick @:35/:40 

4-fast, 1-easy

(500/250)


Main set-

2X's
3 x 100s  

Rd 1 ALL free @ 1:40/1:50 50 build/25 Drill/25 Fast

Rd 2 stroke @ 1:45/2:00 

50 is free 25 drill/25 fast stroke NO FREE
8/4 x 50s 

RD 1 free @ :50/1:00

3-FAST, 1-EASY

(1400/1000)


Cool down

saturday 12/17

Masters 12/17/16


Warm up:

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

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

8/4 x 25s @ :40 streamline kick on back choice

(1200/900)


Pull set:

10/6x50s @ 1:00

Odds- pull buoy at ankles

Evens- pull think about hip rotation

Nice and strong long freestyle

(500/300)


Main set:

6x75s @ 1:20/1:30 choice

50 build rest 5 seconds 25 fast

6/4x50s @ 1:00 kick with fins

12/8x25s @ :30 3 fast/1 easy choice, groups of 4

6/4x50s @ :50 swim with paddles

(1350/1050)


Cool down 

thursday 12/15

Masters Thursday 12/15

Warm up:

400(300) swim
300 
Reverse IM 25drill/25swim/25build 

(700/600)

Main set:
300(200) pull, neg split @ 5:00
6(2)x100 swim desc 1-3, 4-6 @ 1:30
6(4)x50 kick with fins 1:00


200(100) pull, neg split 3:30
4(2)x100 desc 1-4 1:25
4x50 drill @ 1:00

100 pull, neg split 2:40
2x100 desc 1-2 1:20
2x50 kick choice @ 1:10

(2400/1500)
100 cool down

tuesday 12/13

Masters 12/13/16


Warm up:

3x200s @ 3:30 

Every 4th flip drill...5 strokes and flip...work on flipping legs over the top fast

4x100s choice @ 2:00

50 drill/50 swim

6x50s @ 1:00 build/drill

Build into a fast turn

(1300)


Skill set:

Focus---Arm Recovery Technique

When recovering the arm in the freestyle stroke, your hand should enter the water midway between the position of your head and the position of your hand when the arm is completely extended.


10x50s @ 1:00 pull breathing 3, 5 by 25

Make sure fingertips enter the water first, catch water at surface! 

(500)


Main set:

5x125s @ 2:00

Odds- 75 fast 50 easy

Evens- 75 easy 50 fast

(625)

5x75s @ 1:15 

Odd- IM no free

Evens- free 

(375)


12x25s @ :35

Odds- underwater

Evens- choice fast

(300)


Cool down


saturday 12/10

Saturday 12/10


Warm up:

800/500 choice, mix it up


Main set:

3x200/150s pull @ 3:30/3:45

50 FAST/100 easy/50 FAST


4x150/100s swim free @ 2:20/2:40

50 FAST/50 easy/50 FAST


4x100/75s swim @ 1:40/2:00

50 FAST non-free/50 free


4x75s/50s kick w/fins @ 1:20/1:30

25 fast/25 easy/25 fast


3x50s swim choice @ :50/:55

1 fast/1 easy/1 fast


8x25s swim choice @ :30/:40 

do any 4 fast/4 easy

add up the 4 fast for a 100 time


50 easy


3100/2250


thursday 12/8

Masters 12/8


Warm up:

500/300 swim

200/100 IM drill

8x25s @ :30 sprint cycle 1-4 free, 5-8 choice

(900/700)

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

Here is a great article about hand entry. We like to see them go in fingertips first!


https://www.usms.org/articles/articledisplay.php?aid=3294


Main set:

3/2Xs-

1 x 200 free alternate 25 swim/25 drill, focusing on technique @ 3:20/3:50

3 x 100 free @ 1:30/1:50 descend 1-3

4 x 50 

Rd 1&3 kick...25 easy 25 hard @ 1:10

Rd 2 pull @ 1:00

2 x 25 underwater dolphin kick or pull outs

(2250/1500)

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

50 Easy


Total 3200/2150


tuesday 12/6

Masters 12/6


Warm up-

300 swim

8/4x50s pull @ 1:00

Breathing 3,5 by 25s

8/4x25s @ :30 sprint cycle 

(900/700)


Stroke efficiency work-

https://m.youtube.com/watch?v=dnT0G402cJw

8/4x50s @ 1:00

Count your strokes on be 1st 50. Hold stroke count for all 50s, descend time 1-4, 5-8.

(400/200)


-----

Main set-


9/6 x 200 @ 3:40/4:00

MDPS= maximum distance per stroke

 

​50 FL (fast) / 100 BK (MDPS) / 50 BR (kick)

​50 BK (fast) / 100 BR (MDPS) / 50 FR (kick)

​50 BR (fast) / 100 FR (MDPS) / 50 FL (kick)

(1800/1200)

-----

Cool down


saturday 12/3

Saturday 12/3


Warm up:

3x200s @ 3:30 free w/4 dolphin kicks off the walls

3x100s @ 1:40 descend 1-3

3x50s @ 1:00 drill

(1050)


Drill set:

4x50s fly drill/swim @ 1:00  1 Pull 4 kick

4x50s back drill/swim @ 1:00 3 Pull 6 Kick

4x50s breast drill/swim @ 1:00 1 Pull 2 Kick

(600)


Main set:

6/3Xs-

2x75 @ 1:15 

2x50 

#1 all out 

#2 easy

(1500/750)


50 easy


Total- 3200/2400

thursday 12/1

Thursday 12/1


Warm up-

600/400 every 4th 25 work on inner elbow extension (see video)

https://m.youtube.com/watch?v=K5SVBZuvaOM&feature=youtu.be


400/300 pull breathing 3,5 by 25

6x50s drill/swim free @ 1:00

Drill= closed fist, focus on early vertical forearm!


https://m.swimoutlet.com/guides/how-to-swim-with-an-early-vertical-forearm

https://m.youtube.com/watch?v=6C3__jSOtMg

(1300/1000)


Main set-

3/2Xs thru:

3x100 IMs @ 1:50/2:00

1x200 free @ 3:00/3:40


8/4x50s @ :50 sprint cycle by 50s

25 fast/25 easy

25 easy/25 fast

All easy

All fast

Repeat

(1900/1200)


Total-3200/2200