Saturday 12/30

Masters 12/30/17

Happy New Year! 

The Masters Coaches would like to thank everyone for our wonderful Holiday Gifts. Thank you very much!

We feel very lucky to be able to work with such great swimmers.

Warm up:

3x300 @4:45

100 drill,100 Swim,100 build

Main Set:

6x100 @1:30

Odds: fast,easy by 25

Evens: negative split

1 min rest 

12x75

3@1:15

3@1:10

3@1:05

1 min rest

3@1:00

1 min rest

9x50 @:55

2 fast stroke no free, 1 easy free

1 min rest

10x25 @:35

Odds: 8 uw dolphin kicks to 3 fast breakout strokes, rest easy 

Evens: 2 breaths or less swim

100 easy

Masters 12/28

Masters 12/28/17

Warm up-(1000)

400 Free

300 pull

200 kick

100 IM drill

Main set-

200 IM smooth/easy @3:30

3x100 50 fly build/50 Free easy @1:45

4x50 fly/free kick by 25 descend 1-4 @1:05

1 min rest

200 IM medium @3:30

3x100 50 back build, 50 Free easy @1:45

4x50 back kick descend 1-4 @1:05

1 min rest

200 IM fast @3:30

3x100 50 breast build, 50 Free easy @1:45

4x50 breast, free kick by 25 descend 1-4 @1:05

100 easy

Tuesday 12/26

Masters 12/26

Warm up:

300 swim

100 IM

100 kick

(500)

Main set:

3x50s @ 1:00 drill

3x150s @ 2:30 rotate the fast 50 choice

3x250s @ 3:55 descend 1-3

(1350)

2x50s @ :50 build choice

2x150s @ 2:30 50 drill 100 fast

2x250s @ 3:55 cruise

(900)

1x50 @ :45 fast

1x150 @ 2:15 swim

1x250 fast

(450)

100 easy

Saturday 12/23/17

Saturday 12/23/17

Warm up-
400...75 free 25 drill

I’LL BRING THE CHRISTMAS TREE PRACTICE 🎄

Thursday 12/21/17

Masters 12/21/17

Warm up-

400 Free

300 pull

200 kick

4x50 descend 1-4 @:50

(1100)

2x:

5x100 rotate fast 25 (last one is fast)

Rd1: Free @ 1:30

Rd2: IM @ 1:45

1 min rest btwn each round

(1000)

X4: 

1x100 @ 1:50 50 build swim/50 fast kick

IMO

4x50 Free fast

Rds 1&2: :45

Rds 3&4: :40

30 sec rest after each round

(1200)

100 easy

Tuesday 12/19/17

Masters 12/19/17

Warm up: (900)

4x150s @ 2:30...100 Swim 50 drill

12x25s @ :30 

Odds- fast/easy

Evens- Easy/fast

8 x 75 @ 1:30

Odd: over kick/easy/fast

Even: build but focus on lengthening the faster you get

(600)

Main set: (1800)

X2       

1 x 200 @ 3:20 pull breath 3/5 by 50

4 x 75 @ 1:20 build choice

1 x 200 @ 3:20 pull breath 5/7 by 50

4 x 25 @ :30 sprint choice

1x100 Easy Swim 

Saturday 12/15/17

Masters 12/15/17

Warm up-(900)

400 Swim: 

100 Free/100 stroke/100 IM/100 choice

300 PULL breathing 3,5,7 by 100s

200 IM drill/Swim

Pre-set-(500)

20x25s @:35 with fins

Odds- streamline kick on back flutter

Evens- sprint fly

Main set-(1600)

2Xs:

4x100s @ 1:35

4x50s @ 1:05 4 breaths or less

4x25s @ :30 sprint stroke

1x100 Easy SWIM @ 3:00

Cool down

Thursday 12/14/17

Masters Thursday 12/14/17

Warm up-

400 Free

2x200 1-Free, 2-IM drill/swim @:15 sec rest

2x100 @ 1:30 Free…fast/easy by 25

4x50 @ :55 IMO…5 fast break out strokes off each wall then easy free

(1200)

Main set-

X2: (1st rd=swim is fast; 2nd rd=Kick is fast)

4x125 IMO @ 2:20/2:30

1. 75 Swim/50 kick on back

(Fly 75 can be fly-free-fly) 

2. 50 Swim/75 kick with board 

1 min rest in between rounds

(1000)

8X75 @1:20 50 build free, rest 5 sec, 25 fast IMO

8x50 1:00 pull, IMO down, free back

(1000)

100 easy

Total-3300

Tuesday 12/12/17

Tuesday 12/12/17

3x300 @4:15
1. Swim free
2. Free/choice by 25
3. Free/IMO by 25

Main set:
8x75 pull descend 1-4 @1:10
4x50 Swim free with  overkick @:55

6x75 IMO no free @1:20
4x50 descend 1-4 free @:50

4x75 Kick with fins @1:30
4x50 IMO @:55
1 min rest
2x75 fast/make it @ 1:00
1 min rest
4x50 @:55 5 breaths or less descend 1-4

Cool down

Saturday 12/9/17

Masters 12/9/17

Warm up-

500 swim 75 swim/25 drill choice

300 pull breathing 3,5,7 

(800)

Drill set-(400)

8x50s free drill/swim @ :50/1:00

Back to a basic drill today----

Fingertip Drag Drill

This drill is swimming normal Freestyle while dragging your fingertips along the surface of the water on the recovery. Focus on a high elbow recovery, which ensures proper hand and elbow position at your hand entry. 

Kick set-

10x50s @ 1:00 with fins

#1-5 fast easy

#6-10 easy fast

(500)

Main set-

3Xs:

2x100s @ 1:40/1:50

2x75s @ 1:10/1:20

2x50s @ :50/1:00

2x25s @ :30/:40

#1 fast

#2 easy

(1500)

Rd1- free

Rd2- choice

Rd3- free

Cool down

Thursday 12/7/17

Masters 12/7/17

Warm up- (900)

4x150s @ 2:30

Build by 50

6x50s @ 1:00 breast free

Breast is double pull outs 

Free at least 4 dolphins!

Skill set- (1000)

10x25s fly @ :40

Odds- 1 pull 4 kicks, focus on pressing chest and kicks up and down

Evens- max DPS 

5x50s back @ 1:00

Odds- 3 pull 6 kicks

Evens- max DPS

10x25s breast @ :40

Odds- kick pull kick

Evens- max DPS

5x50s free @ 1:00

Odds- 3 pulls 6 kicks

Evens- max DPS

Main set: (1300)

1x200 @ 3:10/3:20 Free middle 100 fast, push second 50 right off the flip

2x100s @ 1:45 IM- fly, back, 50 breast

3x50s @ 1:00 back attack the turn

4x25s @ :30 fly fast!!

Rest 1:00

100 cool down

Thursday 12/5/17

Thursday 12/5/17

There is a HOME LTHS BOYS’ meet.
Please be patient and do not get in the water on either side, until the boys are done and out of the pool. Thanks

Warm-up-
2 Rounds
1x250 Free @ 4:15 nice long strokes, long streamlines
1x150 IMO no free @ 2:45 build/drill by 25
(800)

Pre-Set
20x25 @ :30
odds-hard/easy, evens-easy/hard
10 kick
10 pull
(500)

Main Set
4x100s @ 1:35 best possible average for all 4
3x200 @ 3:10 build by 50
2x300 @ 4:30 build throughout each 100
Rest 2 minutes
1x400 see what you can do

Cool down

Saturday 12/2

Masters 12/2

Warm up:

500 swim

4 x 75 kick with fins @ 1:20

6 x 50 build/drill choice @ 1:00

8 x 25 sprint cycle @ :30

(1300)

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

Main set-2 rounds of:

1x 300 free...100 strong/100 build/100 fast @ 4:15

2x 150 IM NO FREE @ 2:30

2x 100 swim=

50 build free/25 choice easy/25 fast free @ 1:40

2x 50 choice @ :55

(1800)

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

100 cool down

Tuesday 11/28/17

Masters Tuesday 11/28/17

Warm up:(1200)

400 free

300 pull, breathe by 3

200 kick, build within each 50

100 IM drill

8x25 @:30 sprint cycle

4 free, 4 choice

Main set:(1800)

3x200 @3:10 descend 1-3

1 min rest

6x100s:

2@1:45...free/stroke/free/stroke, 

stroke-fast

2@1:35...25 stroke/75 Free 

stroke-fast

2@1:25 all free fast

1 min rest

12x50 @:50

Odds: fast, Evens: easy

Fast=IMO, no free

Easy=Free

100 swim easy

Saturday 11/25

Masters 11/25/17

Warm up:

4x200s @ 3:15

#1-2 free 50 swim/50 drill...3/4 catch up free

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

Kick set:

Do 3 times-

4x25s sprint kick w/fins @ :30

1x50 easy kick @ 1:30

Main set:

6/5x125s...25 fly fast/25 fly drill/50 bk swim fast/25 breast @ 2:15/2:30

6/5x75s...25 bk kick/25 breast drill (kick-pull-kick)/25 breast swim fast @ 1:30/1:40

6/5x50s...swim with fins fast free @ :50

6/5x25s choice @ :30

200 cool down

Thursday 11/23

HAPPY THANKSGIVING!
GOBBLE GOBBLE 6-7:30AM

10x100s @ 1:45 (warm up)
20x100s @ 1:40 every 5th one is IM (fast)
20x100s @ 1:35 every 5th one is 50 stroke 50 free FAST

5000 yards total 🦃

Tuesday 11/21/17

Masters 11/21/17

PRACTICE ON THURSDAY 11/23 WILL BE FROM 6-7:30am. 

Happy Thanksgiving!

Warm up:

4 x 250s @ 4:10

100 swim Free

100 drill/build/drill/build choice

50 streamline kick on back

6x75s @ 1:20 descend in groups of 2

Odds-Free

Evens-IM no free

(1450)

Drill set- (750)

3Xs

10x25s @ :35

Odds- Drill

Evens- max distance per stroke

Rd1- fly (2 strokes fly 2 strokes breast)

Rd2- back (3 pull 6 kicks)

Rd3- breast (2 strokes head down 1 up)

Main set: 4X (1000)

2 x 100s @ 1:40 75 Free IMO by round

1 x 50 @ 1:40 all out kick stroke by round

Bank rest on kick

Cool down

Saturday 11/18/17

Saturday 11/18/17

Warm-up:
400 swim
200 pull
200 kick
(800)

Breaststroke drill-
https://youtu.be/nIeHiSYp6zs
16x25s @ :40
4-breast kick on back
4-3 second glide (focus on head position)
4-1 pull 2 kicks
4-breaststroke (focus on distance per stroke)
(400)

Main set:
3 x 50s @ :50 Free descend 1-3
3 x 100s @ 1:55 Choice stroke
6 x 25s @ :30 choice goal 100 pace
3 x 100 @ 1:35 Free with fins, 75 fast 25 easy
Rest 1 minute
3 x 50 @ :55 stroke descend 1-3
3 x 100 @ 1:45 IM
3 x 50 @ :50 choice build into fast turn/drill
3 x 100 @ 1:25 Free
(1800)

Cool down: 100 easy

Thursday 11/16/17

Thursday 11/16/17

Warm up: (1200)

400 swim

200 IM drill/swim

400 kick with fins 

200 IM drill/swim

8 x 50s pull @ 1:00 breath 3,5 by 25

Do 4 times: (1700)

6 x 25 @ :35 descend 1-3, 4-6

reverse IMO by round

Rd 1- all free, rd 2- all breast....

4 x 50 @ 1:00 3/3 breaths by 25 free

1 x 100 @ 1:50 all out

rd 1&3 free 2&4 IM

100 easy

Tuesday 11/14/17

Tuesday 11/14

WARM UP:

1 x 200...150 Free/50 fl kick

4 x 50 Fly Drill/swim @ 1:00

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

4 x 50 Back Drill/swim

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

4 x 50 Breast Drill/swim

(1200)

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 - check heart rate after each set of 50’s

        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)

200 cool down

Saturday 11/10/17

Saturday 11/10/17

Backstroke focus

Here is a great video to watch if you have time.

https://m.youtube.com/watch?v=xviHn1Qg-5s

Warm up-

400/300 swim

6 x 75 back  drill/Swim/drill

3 pull 6 kicks

6 x 50 build 3 free 3 back on 1:00

8 X 25 sprint cycle @ :35 4-free, 4-back 

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

Main set- 2 times thru:

1 X 200 back @ 3:30

4 x 50 free @ :50

1 X 200 free @ 3:10

4 x 50 back @ :55

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

100 cool down

Thursday 11/9/17

Thursday 11/9

Warm up:

300 free, 300 pull, 200 kick

Pre-set:

4x50 descend 1-4 @:50/1:00

4x50 IMO build,drill @1:00

Main Set:

10x100 @1:35/1:40

Shoot for 10-15 seconds rest

(Do 5, then rest 2 min, do 5)

X4

50 fast @:55

100 IM @1:45

50 fast=IMO

100 IM=Fast 25 is IMO

8x50 @1:00

Fast,easy by 25 (fast=1 breath)

100 easy