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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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