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


Tuesday 11/7/17

Masters 11/7/17

400/300 swim
300/200 kick
300/200 pull

2x thru:
3x100s IM@ 1:45/2:00
1-drill
2-swim
3-fast

1x200 Free @ 3:15
Focus on long strokes and nice steady kick!!! Slow the arms down to focus on kick.

4x75@1:30
1-50 fly 25 back
2-50 back 25 breast
3-50 breast 25 free
4-all free

12/8x50s @ 1:00
Choice stroke in groups of 4: 
1-easy, 1-build, 2-fast

100 cool down


Saturday 11/4/2017

Saturday 11/4/2017

Morning workout brought to you by Coach Paul :)
Out by 7:00am please!

Warm up-
400/200 swim
200/100 kick
200/100 IM drill/swim
8/4 x 25 sprint cycle @ :30
(1000/500)

Main set:
4x 50 Free dec 1-4 @ :50/1:00
4x 100 IMO drill/swim by 25s @ 1:45/2:00
4 x 25 free fast @ :30/:40

4x 50 choice, all the same stroke descend 1-4 @ 1:00
4x 100 pull breathe 3-5-5-7 by 25 @ 1:45/2:00
4 x 25 fly or breast fast @ :40

4x 50 Kick @ 1:10
4x 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

Thursday 11/2/17

Masters 11/2/17

Warm up-
6x150s @ 2:30 Swim-drill-Swim
Odds- Free
Evens- no free

16x25s @ :30 4 of each stroke
Odds- fast/easy
Evens- Easy/fast

Kick set-
6x100s @ 2:00
kick with fins on back

Main set- 
1x200 @ 3:20 negative split
3x100s @ 1:45 IM
4x50s @ :50 Free
Repeat

Cool down


Tuesday 10/31

Masters 10/31

Warm up: (900)
400 Swim
200 kick
6x50s @ :55 build/drill choice

MAIN SET: (2400)
8 x 25 FR @ :35
Odds fast fly
Evens easy free

3 x 300s FR @ 4:30/4:45
Rotate the fast 100

8 x 25 FR kick w/board (sprint) @ :35

3x200s FR @ 3:00/3:15
Descend 1-3

8 x 25 pull focus on catch @ :35

3x100s FR @ 1:30/1:40
Fast
       


Saturday 10/28/17

Saturday 10/28/17
Out by 7:00AM!!

Warm up-
500 swim...150 free 100 IM drill
200 kick with fins
6x50s pull @ 1:10 no more than 6 breaths 
(1200)

Do 2X's
1x100 @ 2:00 EASY swim
2x200 @ 3:20/3:40 free fast middle 100
3x100s @ 1:45/2:00
1-50 fly-50 back
2-50 back-50 breast
3-50 breast-50 free
4x50s @ :50/1:00 free descend 1-4
(2000)


Total- 3200

Thursday 10/26

Masters Thursday 10/26/17

Warm up
400 free
6x50s @ 1:00 kick/drill 
3-Free 3- choice
6x50s @ 1:00 
Descend 1-3
3- Free, 3- choice
8x25s sprint cycle...4 Free 4 choice
(1200)

Kick set
5x100s @ 1:50/2:00 kick with fins
1- just make, 100 kick
2- 25 fast/75 easy
3- 50 fast/50 easy
4- 75 fast/25 easy
5- all fast
(500)

Main set
6 x 150 @ 2:30
1 - first 75 fast
2 - middle 100 fast
3 - last 75 fast
4  - 6 descend
10 x 50 @ Free 
5 @ :55
5 @ :45
(1400)


100 cool down