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

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

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