Tuesday 6/27

Tuesday 6/27

Warm up:
400 swim
300 pull
8x50s @ 1:00 drill/build choice
(1100)

Kick: with fins
4 X 100 @ 1:45 25k/25s/25k/25s
Swim is backstroke, kick is underwater dolphin kick- fins
6 X 50 @ 1:00 kick descend 1-3
(700)

Main set:
4 x 200 @ 3:20 progression
(1st one first 50 fast then cruise, 2nd one is 2nd 50, etc)

8x 50 @ 1:00
3 fast 1 easy
Choice in groups of 4
(1200)

200 cool down

Saturday 6/24

Masters 6/24/17

Warm up-
1x300 swim
3x200s @ 3:15 pull, build, breath 3,5 by 25
4x100s @ 1:45 with fins alternate 25 right side kick, 25 left side kick
(1300)

8x75s @ 1:10
Odds- free
Evens- IM
Descend in groups of 2
(600)

1x300 swim @ 4:10/rest :15
4x50s choice @ 1:00/1:10
1x200 swim @ 2:50/rest :15
4x50s choice @ :50/1:00
1x100 swim @ 1:30/rest :15
4x50s free @ :45/:55
(1200)

100 easy

Total-3200

Thursday 6/22

Masters 6/22/17

WE WILL BE ABLE TO GET IN THE POOL AT 8:15pm!

Warm up:
500/300 swim
200 kick
200 pull
200 IM drill
(1100)
----------------
Main set:
3/2 Rounds of:

1 x 200 free @ 3:10
2 x 100 choice no free @ 1:50
4 x 50 kick...25 easy 25 hard @ 1:10
4 x 25 fast @ :30 stop in middle
(2100)
-----------------
50 Easy

Tuesday 6/20/17

Tuesday 6/20

Masters on Thursday for the rest of summer will be 8:15-9:15pm!
Water polo will be done by 8:15pm.

400 swim
300 IM swim, drill, swim by 25
8x50s @ 1:00/1:10 IMO BUILD
(1100)

8 x 150 @ 3:00
​50 kick – fast (bring pull buoy with on first one)
​50 Pull – work on catch & early vertical forearm
​50 swim – max of 4-5 breaths
(1200)

16 x 50 @ 1:10
Odds- Sprint to blue line on bottom of pool (speed work) –
choice of stroke, can do free during easy
Evens from the blocks work on breakouts and 10 fast strokes then easy
(800)

Cool down- 100
Total 3200

Saturday 6/17/17

Masters 6/17/17
6:30-7:30AM, we need to be done at 7:30am!!

Warm up-
1x300 swim @ 4:45
2x200s IM @ 3:30
3x100s free @ 1:45 choice 75 build, 25 drill
(1000)


2x200s @ 3:10 pull
(400)

4x100s kick with fins
8x50s build swim IMO
(800)

3x300s @ 4:30/5:30
Descend by 100s last 100 choice
(900)

100 cool down
Total 3200

Thursday 6/15/17

Masters 6/15/17

Warm up-
400 swim
8 x 50s @ 1:10 25 streamline kick/25 drill
8 x 25s @ :30 cycle 1-4 fr 5-8 choice
(1000)

Drill set:
Long axis drill: one arm free or back with off arm at thigh. Focus on kick driven swimming and rotation. 3 free, 3 back
6 x 50 @ 1:00 25 drill/ 25 swim

Short axis drill: 3 fly stks, 3 Br stks.
Focus on keeping the same body motion regardless of stroke.
6 x 50 @ 1:00 25 drill/ 25 swim
(600)

Main set- 2Xs-
3 x 100 @ 1:40- descend to all out effort
Rest :30
8x50 @1:00
Odds - all out stroke, no free
Evens- easy recovery free
Rest 1:00
(1400)

Cool down

Tuesday 6/13/17

Masters 6/13/17

Warmup:
400...75 swim 25 drill
300 kick with fins descend by 100s
6x50s pull @ 1:00 breath 3, 5 by 25s
(1000)

Main set 4Xs-
1x200 descend by rounds @ 3:15
1x100 IM drill @ 2:00
4x50s @ :55 IMO- rounds 1&2, choice- rounds 3&4
50 easy to middle and back
(2200)

Saturday 6/10

Masters 6/10/17

Warm up:
400 swim
200 pull
8x50s IMO @ :55
2 of each stroke
Odds drill
Evens build
(1000)

6x50s @ :55/1:10 kick with fins
Odds- whitewater
Evens- no whitewater
(300)

Main set:
Do 4Xs:
4 x 25 @ :40 strong, good distance per stroke
odds- start with 10 second wall kick
Evens- start with 10 second vertical kick
2 x 100 @ 1:40 negative split (second 50 faster than the first)
2 x 50s @ :50 all out
1 x 50 Easy @ 1:20

Rd 1- free
Rd 2- choice
Rd 3- free with fins
Rd 4- choice
(1800)

Thursday 6/8/17

Thursday 6/8/17
PLEASE make sure you are signed up for the summer session! Thank you

Warm up-
300 swim
300 pull
300 kick with fins
(900)

2 x (4 x 50) @ 1:00
25 easy / 25 fast
25 fast / 25 easy
50 build
50 fast
(400)

For the next set, you are simply alternating between 100s and 200s and cycling through easy/medium/fast for each 100 or 200. 
Rest 10-15 sec. 
2Xs-
1x100 easy – focus on long strokes 
1x200 moderate
1x100 fast
1x200 easy – focus on long strokes 
1x100 moderate
1x200 fast
(1800)

100 cool down

Tuesday 6/6/17

Masters 6/6/17

Warm up-
200 SKIPS (Swim, kick, IM drill, pull, kick)
(1000)

Main set-
1 x 300 @ 4:00 with fins
50 choice/50 build free/50 fly/repeat
6 x 50 @ :55 free no fins
R@30

1 x 300 @ 4:00 with fins
50 choice/50 build free/50 fly/repeat
6 x 50 @ :50 free no fins
R@30

1 x 300 @ 4:00 with fins
50 choice/50 build free/50 fly/repeat
6 x 50 @ :45 free no fins
R@30
(1800)

200 cool down

saturday 6/3

Saturday 6/3- PRACTICE IS FROM 6:30-7:30AM!!!!

Warm up-
600/400 Choice- this can be swim, kick, and pull

Main set-
1 x 300...Free- every 3rd 50 is drill @ 5:00
2 x 150s...75 IM/75 free @ 2:30
3/2 x 100s...Choice @ 1:40
6/4 x 50s...Free- Pull breathing 3,5,7 @ :50

1 x 300...IM 25 kick/25 drill/25 swim @ 5:30
2 x 150s...50 Fly/50 Back/50 Breast @ 2:45
3/2 x 100s...Choice @ 1:45
6/4 x 50s...Free- add 1 dolphin kick off wall each 50 starting with 3 @ 1:00


3000/2400




Masters 6/1/17

Masters 6/1/2017

Warm up:
500/300 swim
200 kick
200 pull
200 IM drill
(1100)
----------------
Main set:
3/2 Rounds of:

1 x 200 free @ 3:10
2 x 100 choice no free @ 1:50
4 x 50 kick...25 easy 25 hard @ 1:10
4 x 25 fast @ :30 stop in middle
(2100)
-----------------
50 Easy

Tuesday 5/30/17

Tuesday 5/30/17

Warm up-
300 swim
200 kick
200 IM drill
300 pull

As you swim freestyle today focus on reaching to a full extension like in this video:

https://m.youtube.com/watch?v=e4iO34K1Ufo

Drill set-
6x100s WITH FINS @ 1:50/2:00
odds- 25 left side kick/25right side kick/50 streamline kick on back
evens- 25 left arm swim/25 right arm swim/50 swim free

Main set-
3/2x300s @ 5:15/6:00
100 free
100 choice
100 free

Do 4/3 times choice:
1x50 Build @ :55/1:00
1x50 focus on using legs @ :55/1:00
1x50 Fast @ :55/1:00
1x50 Easy @ 2:00

3300...to do a little less skip one of the 300s or one round of the 50s at the end

Saturday 5/27

Saturday 5/27/17

Warmup:
400 swim
300 pull
6x50s pull @ 1:00 3 breaths per 25
(1000)

Pre-set
5x100s @ 2:00 choice
25 build/25 drill/25 kick no board/25 fast
(500)

Main:
3x
3 X 150 @ 2:40
1 X 50 easy 1:20
(1500)
Round 1 go 200 free goal time
Round 2 beat 200 time by 5 sec
Round 3 beat 200 time by 10 sec

200 cool down

Thursday 5/25/17

Thursday 5/25/17

Warm up-
1x400 swim
3x200s @ 3:15 pull, build, breath 3,5 by 25
4x50s @ 1:00 25 drill/swim IMO
(1200)

Kick set-
5x100s @ 1:50/2:00 with fins alternate 25 right side kick, 25 left side kick, 50 streamline kick
(500)

Main set-
1x300 swim @ 4:10
4x50s choice @ 1:00/1:10
1x200 swim @ 3:00
4x50s choice @ :50/1:00
2x100s swim @ 1:30
4x50s free @ :45/:55
(1400)

100 easy



Tuesday 5/23

Tuesday 5/23/17

Warm up-
300 swim
200 IM drill-swim
300 pull breathing 3,4,5,6 by 25
8x25s @ :30 sprint cycle
(1000)

10x50s kick with fins @ 1:05
Odds-fast
Evens-easy
(500)

Main Set-
rest a minute between rounds
Descend 1-3, #3 FAST –
3 x 100 Fly/Free by 25

3 x 100 Back

3 x 100 Breast

3 x 100 Free

3 x 100 IM
(1500)

200 warm down

Sunday 5/21

Sunday 5/21
Practice tonight at South campus from 6-7pm


Warmup:
200 Swim, kick, IM drill, pull, swim
(1000)

Drill set-with fins
8x50s @ 1:00
2 of each stroke
Fly- 1 pull 4 kicks
Back- 3 right arm/3left arm/6 together
Breast- flutter kick with breast arms
Free- 3/4 catch up
(400)

Main set:
X2
6x75s @ 1:20
Odds- IM, no free
Evens- free
Descend in groups of 2
8 X 50 @ :50
Odd- easy
Even- fast
8 X 25 @ :30
Odds- build
Evens- fast
(1800)

Cool down

Saturday 5/20

Masters 5/20/17

Warm up:
300 swim
200 pull
100 kick
(600)

Main set:
4Xs
4x50s @ 1:00 IMO by round build/drill
4x100s free @ 1:40/1:35/1:30/1:25 by round
1x50 easy
(2600)

Thursday 5/18/17

Masters 5/18/17

Warm up:
400 swim – 6 dolphin kicks off each wall
400 IM (K/S by 25)
8 x 50 @ 1:00 – 6 fast breakout strokes then easy perfect stroke the rest of the way, 2 of each stroke
(1200)

Main set-
2Xs
Rd1- back
Rd2- breast

1 x 200...100 back/100 breast (Negative Split 100s by focusing on increasing tempo throughout) @ 3:45

3 x 100s Stroke (25 strong/50 build/25 fast) @ 1:45 back/2:00 breast

8 x 50s @ 1:00
7-stroke done as 3 fast, 1 drill, 3 fast
1-EASY Free
(1800)

200 easy

Tuesday 5/16

Masters 5/16/17

Warm up:
400 free every 4th 25 drill
300 IM-
25 swim/25 drill/25 swim per stroke
8x50s descend 1-4, 5-8 @ 1:00
(1100)

Pull set:
8x75s...pull breathing 3,5,7 by 25 @ 1:15
(600)

Main Set:
5x50s choice @ :55
1:00 rest
5x50s free @ :50
1:00 rest
5x50s free @ :45
1:00 rest
5x50s free @ :40
1:00 rest
3x50s free @ :35
1:00 rest
1x50 all out from blocks
(1200)

200 cool down


Sunday 5/14/17

Masters 5/14/17
At South 6-7pm

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

2x thru:
2x100 IM@ 1:45/2:00
1-drill
2-swim
1x200 Free @ 3:00
25 kick 25 swim
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

3000/2500

Saturday 5/13/17

Masters 5/13/17

500/300 free
8/6 x 50 your choice on build/drill
8 x 25 sprint cycle
(1100)

30 minute...as many rounds as possible (AMRAP)
Give yourself appropriate rest between

1x100 free
2x50 kick
4x25s choice stroke (not free)
4x25s free fast!
1x100 pull
Rest :30

Your choice cool down

tuesday 5/9/17

Masters 5/9/17

No practice at South on Thursday 5/11! There is open swim at North from 8-9pm.

Warm up:
1x400
6x100 IM @ 1:45
Odds: fast fly & breast
Evens: fast back & free
(1000)

Main set 4Xs-
1x200 @ 3:00 Free
descend by round with fins
1x100 IM drill @ 2:15
8x25s @ :30 choice, no fins add up for 200 time, beat your best time! Could be IM
1x50 easy @ 2:00
(2200)

Sunday 5/7/17

Masters 5/7/17
Practice today 6-7pm!!

Warm up-
3x150s @ 2:45
50 swim/50drill/50 kick
2x200s @ 3:20 pull, build, breath 3,5 by 25
(850)

Skill set-
6x50s @ 1:00...2 of each stroke
Count strokes each 25, negative split 50 and keep stroke count the same each 25
(300)

Main set:
Do 4Xs:
4 x 25 @ :40 strong, good distance per stroke, odds- start with 10 second wall kick
Evens- start with 10 second vertical kick
2 x 100 @ 1:35 negative split (second 50 faster than the first
2 x 50s @ :50 all out
1 x 100 Easy @ 2:00

Rd 1- free
Rd 2- choice
Rd 3- free with fins
Rd 4- choice
(2000)

Cool down

Saturday 5/6

Masters 5/6/17

Warm up-
400 free
300 IM drill-swim-drill
200 descend by 50 – choice of stroke
(900)

Kick Set: with fins
4 x 100 @ 2:00 Negative Split kick
Easy 100 swim
(500)

Main set-
10 x 50 FR  @ :55
swim or pull w/paddles (2 fast , 1 easy)
(500)

12x100s
Rotate fast 50
1-6 free @ 1:35
7-9 IM @ 1:45
10-12 choice @ 1/50
(1200)

100 easy

Thursday 5/4/17

Masters 5/4
                               
Warm up-
400 swim
6 x 100s on 1:40 50 drill, 50 build                          
6 x 50s on :50 descend 1-3, 4-6
(1300)

Kick set-with fins!
1x50 @ 1:10 recovery
3x50s @ :55 fast
1x100 @ 2:15 recovery
3x50s @ :55 fast
1x150 @ 3:20 recovery
(600)

Main set-
6x200s @ 3:00
Two cruise ~75%
Two Negative split 100's
One fast
One easy
(1200)

100 cool down

Tuesday 5/2/17

Tuesday 5/2/17

WARM UP: (800)
300 FR (50 swim / 25 drill)
300 IM (75 each stroke-50 swim / 25 drill)
200 kick with fins

Drill SET: (300) with fins
12x25s @ :35
Odds- right arm only
Evens- left arm only
"This week’s drill is Single Arm Freestyle. While a theoretically simple drill, when done correctly this is one of the most challenging freestyle drills out there. Working on balance, rotation, and a smooth catch and recovery, this drill requires ultimate patience and concentration on the part of the athlete.
To do this drill, drop one arm to your side, using only your opposite arm to pull. Rotating fully with each arm stroke, swimmers will swim as if they were using their dropped arm, rotating from side to side and staying as long and controlled with their stroke as possible. Breathing should only happen to the side with the dropped arm. While more difficult, this forces swimmers to completely rotate and fully engage their core, hips, and legs in their rotation."

https://www.swimmingworldmagazine.com/news/fitter-and-faster-swim-drill-of-the-week-single-arm-freestyle/

MAIN SET: (1950)
8 x 25 @ :30 choice (1st 1/2 length fast)
6 x 50 @ :50 FR swim w/paddles
8 x 25 @ :30 choice (all fast)
6 x 75 @ 1:20 FR pull no paddles
8 x 25 @ :30 choice (2nd 1/2 length fast)
6 x 100 @ 1:35 FR swim w/fins (descend 1-3, 4-6)

100 easy

Sunday 4/30

SUNDAY 4/30/17

Warm up-
* 6 x 150... last 50 drill @ 2:30
* 200 kick

(1100)

Main-
* 10 x 50 #1-3 @ :55, #4-6 @ :50, #7-9 @ :45 #10 all out

*  4 x 100 @ 1:30 descend 1-4

* 10 x 50 #1-3 @ :55, #4-6 @ :50, #7-9 @ :45 #10 all out

*  1 x 400 Pull Ascend pace by 125s

(1800)

Cool down-
* 200

Saturday 4/29


Saturday 4/29

1x300 swim @ 4:45
2x200s IM drill/swim @ 3:30
3x100s free @ 1:45 choice 75 build, 25 drill
(1000)

2x200s @ 3:10 pull
(400)

4x100s kick with fins
8x50s build swim IMO
(800)

3x300s @ 4:30/5:30
100 drill, 100 build, 100 fast
(900)

100 cool down
Total 3200

Thursday 4/27/17

Masters 4/27/17

Warm up:
300 swim
300 kick
12x25s @ :30 sprint cycle
Fast/easy
Easy/fast
All FAST from the blocks
All easy
Choice in groups of 4 
(900)

Main set:
8×25 @ :30 descend 1-4, 5-8
1×200 @ 3:00
1x50 easy

8×50 @ 1:00 descend 1-4, pull 5-8
1×400 @ 6:00
1x50 easy
(1300)

Cool down

Tuesday 4/25/17

Masters 4/25/17

Warm up:
3x150s free @ 2:30/2:45
3x100s IM @ 1:45/2:00
8/4x50s pull @ :55 breathing 3,5 by 25

6/4x75s kick w/fins @ 1:20
Odds- fly, free, fly
Evens- free, fly, free

Main set:
8/6x75s swim @ 1:15
Odds-IM no free
Evens-free
Descend in groups of 2 1&2- slow, 7&8- fast!

8/6x50s swim @ :50
Odds- fast
Evens- easy
Add up the fast 50s for a 200 free time!

15x25s @ :30...5 of each stroke 2 drill 3 fast

125 Cool Down

3100/2500

Sunday 4/23/17

Masters 4/23/17
PRACTICES IS AT SOUTH CAMPUS 6-7pm!!

Warm up:
1000 MIX WARMUP
Choice- swim, kick, drill, pull

Main set:
3 x 200 FR 50 swim/100 fast/50 swim @ 2:50

3 x 150 FR pull @ 2:20

3 x 100 CHOICE swim w/fins @ 1:25

3 x 75 IM no FR @ 1:25

3 x 50 FR build @ :50

8 x 25 ALL OUT 3-FR, 2-easy, 3-Stroke @ :30

200 Cool down


saturday 4/22

Saturday 4/22

Warm up:
4x400 @ 7:00
1)swim,
2)pull,
3)kick w/fins,
4)choice
(1600)

Main set: (1400)
x2
1 x 200
breast/free by 25 @ 3:30 w/double pullouts
2 x 100 @ 1:50 IM (fly-back-50breast)
3 x 50 @ 1:00 build breast
6 x 25 @ :30 breast fast
1:00 rest

200 easy

Thursday 4/20

Thursday 4/20/17

Warm up:
5x100s swim, kick, IM drill, pull, swim rest 15 seconds between
8x50s pull @ 1:00 3 breaths/4 breaths by 25
(900)


Main set:
3x50s kick @ 1:10
3x100s 50 bk/25 br/25 fr @ 1:50
1x100 fast free @ 2:00
6x25s fly @ :30
Odds-drill, evens-fast


3x50s kick @ 1:10
3x100s 25 bk/50 br/25 fr @ 1:50
1x100 fast free @ 2:00
6x25s fly @ :30
Odds-drill, evens-fast


3x50s kick @ 1:10
3x100s 25 bk/50 br/25 fr @ 1:50
1x100 fast free @ 2:00
6x25s fly @ :30
Odds-drill, evens-fast
(2100)

200 cool down




Tuesday 4/18

Masters 4/18/17

Warm up:
400 swim (every 4th 25 is no free)
300 pull
300 Kick
(1000)

Drill set:
8x50s @ 1:10 Breaststroke drill!
Odds:
2-Up 2-Down Breaststroke-while swimming under the surface, focus on a narrow kick, and a streamlined glide. While swimming two strokes at the surface, the focus on a quick breath and continuous pull with fast hands shooting forward.
https://youtu.be/1EV9lXORmmo
Evens:
One-Arm Breaststroke- helps swimmers who have a tendency to pull too far back. By keeping the other arm extended, the swimmer can better judge the position of their pulling arm. This drill is very effective for promoting awareness of the vertical forearm.
(400)

Pre-set:
6 x 75 @ 1:20 Progression - roving 25 is fast and can be free or their choice of stroke as long as they keep all 3 the same stroke.  (ex. 1=25 fast, 75 easy, 2= 25 easy, 25 fast, 50 easy...repeat)
(450)

Main set:
3Xs-
1x100 IM @ 1:50 at least 4 u/w dolphin kicks
4x50s IMO @ 1:00 build drill
1x100 free @ 1:35 at least 4 u/w dolphin kicks
Start on next top
(1200)

100 Cool down

Saturday 4/14

Masters 4/14

Warm up-
300/200 free
300/200 pull
200 kick
8/4x25s @ :40 sprint cycle
(1000/700)

Drill set-
6/4x50s @ 1:00 25 drill/25 swim, see below
Closed fist drill- This drill forces you to use your forearms, when you swim freestyle, and it also helps to train you not to drop your elbows in the recovery.
Swim freestyle with your hands closed in a fist instead of open. Focus on pulling your arms through all the way to your thighs.
(300/200)

Main set-
5/4 x 125 @ 1:55 rotate the fast 25, last one fast
5/4 x 100 @ 1:30/1:50 best possible average
5/4 x 75 @ 1:15/1:30 build by 25
5/4 x 50 @ :55  choice, descend 1-3, 4&5 fast
5/4 x 25 @ :30/:40 2 fast 1 easy 2 fast
(1875/1500)

Cool down


Thursday 4/13

Thursday 4/13/17

Warm up:
6 x 100 (last 25 over kick) @ 1:45/2:00
10 x 50 pull @:55/1:00
25 breath by 3s
25 breath by 5s
8x25s @ :40 with fins- fly drill
Odds-- Drill:2-2-2
Swim fly with two strokes to the left, two strokes to the right, and two strokes to the front. Concentrate on pressing your chest, relaxing your recovery and a holding a fairly flat body line. Breathe by sliding the chin on the surface of the water. Get your head back down before your hands strike out front.
Evens-- Drill:1Pull 4Kicks
Do four dolphin kicks followed by one full stroke of regular fly. The first two kicks help establish the catch position. Initiate your arms with the third kick, and use the fourth kick to push through the underwater recovery. It is important that you do not stop your kick to add your stroke in or you lose momentum. With the stroke, think about pulling yourself forward, keeping your chin low and your hips high.

Main Set:
2 TIMES THROUGH THE FOLLOWING:
100 easy + 4 x 25 goal 100 goal pace @ :30/:40
100 easy + 3 x 50 goal descend 1-3 @ :50/1:00
100 easy + 2 x 75 build by 25 @ 1:10/1:20
100 easy + 100 ALL OUT
(1800)

Round 1 all free
Round 2 choice

100 easy

Tuesday 4/11

Tuesday 4/11/17

A BIG Congratulations to the swimmers that participated in the State Meet last weekend.
Lyons Masters finished 14th in the state!! We need more of you there next year...😉

Warm up-
400 every 4th 25 streamline kick
200 pull breath 3,5,7
12 x 25s @ :40 with fins
Odds- underwater dolphin kick
Evens- streamline kick on back, flutter or dolphin
(900)

Main set-
3 Times-
200 @ 3:15 descend time by round
2 x 100 @ 1:45 50 drill/50 build choice
2 x 50 @ 1:00 choice- fast/easy, easy/fast
8 x 25s @ :30 any 4 fast, any 4 easy, add up for 100 time
(2100)

Warm down- 200

Sunday 4/9

Sunday 4/9/17

There will be practice today from 6-7pm at South!!!

Warm up:
300 free
200 kick
300 pull

Drill set all with fins:
Butterfly
3x50s @ 1:00
1 pull 4 kicks
Backstroke
3x50s @ 1:00
3pull 6kicks
Breaststroke
3x50s @ 1:00
Kick pull kick
Freestyle
3x50s @ 1:00
3/4 catch up

Main set:
Do 4 times
1x100 fast free @ 1:45/2:00
3x50s fl/BK, BK/BR, BR/fr @ 1:00
6x25s choice @ :35

Saturday 4/8/17

Saturday 4/8/17

GOOD LUCK AT STATE LYONS MASTERS SWIMMERS!!

Warm up-
15 minute swim
8 x 50 Kick with fin @ 1:10 

Main set:
6 x 50 @ 1:00 count strokes and hold count while descending time 
1x100 easy swim
4 x 25 Free ALL OUT @ :40
1x100 pull
2 x 50 Free ALL OUT @ 1:20
1x100 easy swim
4 x 25 Fly ALL OUT @ :40
1x100 pull
4 x 25 choice ALL OUT @ :45
1x100 easy swim
100 ALL OUT
(1300)

200 Cool down

Thursday 4/6

Masters 4/6/17

Warm up-
400 swim
200 Kick
8x50s choice @ 1:00 25 build into fast turn/25 drill
8x25s @ :30 sprint cycle 4-free, 4-choice
(1200)

Main set-
#1)
8 x 50 4-free 4-choice descend 1-4, 5-8 @ 1:15
1 x 100 easy
8 x 25 free @ :45 fast!
1 x 100 easy
2 x 200 free 85-90% effort @ 4:30
75 swim/rest 10s, 75 swim/r 10s, 50 swim
(1200)

#2) optional for state swimmers
3x100s @ 1:50 pull last 25 3 breaths only
4x75s @ 1:15 choice with fins 50 build 25 fast
(600)

State swimmers- 2x25s fast from block with a turn
200 cool down

Tuesday 4/4

Tuesday 4/4

Warm up-
400 swim
300 pull
200 Kick
8x25s sprint cycle @ :35
1-4 free, 5-8 choice

Set#1-
6 x 75 @ 1:15
Odds-IM or Choice
Evens-Free, last 25 no more than 2 breaths
Descend in groups of 2, #5&6 will be fast

100 EASY

Set#2-
IM is FAST, free is recovery:
1 x 100 @ 1:45 IM/choice
1 x 100 @ 1:45 free
2 x 75 @ 1:20 IM (fly/back/breast) or choice
1 x 100 @ 1:45 free
3 x 50 @ :55 IM (fly/BK, BK/BR, BR/FR) or choice
1 x 100 @ 1:45 free
4 x 25 @ :30 IM (add up to fast 100 IM time) or choice (add up for fast 100 time)
1 x 100 @ 1:45 free

16x25s @ :40
3- fast, 1-easy
Choice in groups of 4
Focus on good streamlines, underwaters, not breathing off wall on fly & free

Starts?
Cool down

Sunday 4/2/17

Masters 4/2/17 PRACTICE TODAY 6-7PM at SOTH CAMPUS

Warm up-
400 swim
300 IM kick/drill/swim
(700)

6x75s @ 1:20
Odds: Choice
Evens: Free
Descend by groups of 2
(450)

4 Rounds-
2x100s free @ 1:30/1:50
8x25s @ :30 fast kick rds 1&3 and pull rds 2&4
25's are choice
(1600)

8x50s descend 1-4 @ :55
(400)

Cool down

Saturday 4/1


Masters 4/1/17

400 swim
200 pull
(600)

24x25s choice @ :35
1-8...3-4 fast breakout strokes
9-16...flag to flag fast
17-24...work on closing speed- fast finish
300 kick with fins
(900)

8 x 125 FR...25 w/12.5 fast/75 build/25 w/12.5 fast @ 2:00
(1000)

12x25s free 3 fast 1 easy @ :30
300 pull
(600)

100 Cool down


Thursday 3/30


Thursday 3/30

Warm Up:
200 S.K.I.P.S (Swim, Kick, IM, Pull, Swim)
4 x 100 @ 1:40/1:50
Free swim breathing 3-5-7-5 by 25
8 x 25 @ :30 sprint cycle 4-free, 4-choice
(1600)

Main set:
FOUR TIMES THRU-
1x75 @ 1:15 free Race pace focus on good streamlines with u/w dolphin kicks (or pull outs) & good breakouts
1x25 @ :45 easy
1x25 @ :45 Underwater dolphin or pull outs
1x50 @ 1:00 choice Race pace
1x50 25 distance-per-stroke, 25 underwater dolphin or pullouts halfway then fast to the wall-good finish!
Rest :30 seconds rest then repeat
(900)

20x25s @ :35
2-drill
1-build
2-fast
(500)

200 Cool down

Tuesday 3/28

Tuesday 3/28

Don't forget that today is the last day to register for the Masters State Swim Meet!
https://www.clubassistant.com/club/meet_information.cfm?c=1863&smid=8492


Warm up-
Do 2X's 
1 x 200 @ 3:15 focus on DPS (distance per stroke)

3 x 100 @ 1:45 50 drill/50 swim
4 x 50 @ :50/1:00 descend 1-4
Rd1- swim
Rd2- pull

(1400)

Drill set-
Focus: backstroke rotation
https://m.youtube.com/watch?v=qN2DRWdSbT0
12/8x50s with fins @ :55/1:05
#1-6...25 back rotation drill, arms at side, rotate every 6 kicks/25 regular backstroke
#7-12...4 strokes right arm/4 strokes left arm/8 strokes together
(600/400)

Main set-
4/3x300s @ 4:30
#1 free

#2 200 free /50 bk/50fr

#3 150 free/100 bk/50fr 
#4 100 free/200 Back
(1200/900)

Total-3200/2700

Sunday 3/26

Sunday 3/26/17

Don't forget we  have only the 6 lanes in the shallow end from 6-7pm. We will have to put lanelines in today and take them out since age group swimming hasn't started yet.

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

Saturday 3/25

Saturday 3/25/17


4x125 @ 2:10 100 free, 25 stroke drill (IM order)
12x50 @ :55 (25 drill/25 swim choice)
5x100 kick (fins) @ 1:30
(1600)

5x200 IMs @ 3:20/3:40
    1- 25free/25drill IMO
    2- 25kick/25swim
    3- 25drill/25swim
    4- 25free/25swim IMO
    5- 200 IM
(1000)

 4x100 Pull breathing 3,5,3,5 by 25 @ 1:35/1:50
(400)

200 cool down


Thursday 3/23/17


Thursday 3/23/17

200 swim, kick, IM drill, pull, swim

Main set- both groups- Pick distance or stroke focus
3 x 200 on 3:00/3:30
8 x 100 on 1:30/1:45
12 x 50 on :50/1:00
Intervals- distance/stroke
(2000)

Distance
200’s Descend 1-3
100’s Best possible average
50’s Odds: Easy, Evens: Fast

Stroke
200’s 25 stroke/25 free
100’s Odds: 4 x 25 fast stroke rest :05 @ each 25, Evens: 75 smooth free, 25 race stroke
50’s Odds: Easy, Evens: Fast

200 cool down

Tuesday 3/21

Tuesday 3/21/17

Warm-up:
300 swim
200 kick
300 pull
6 x 50s build/drill choice @ 1:00
(1100)

Main set – PICK ONE

1)Sprint and IM (2 rounds):
2 x 150 free @ 2:15
3 x 100 free or IM 1:45
4 x 50 – stroke (or all free depending on swimmer) @ :50 / 1:00
(1600)

2)Distance:
16 x 50 @ :50 – 500 pace, pick a 500 Free goal time and divide by 10 to find pace
4 x 200 done as 4 x 50 with :10 rest each 50; descend 1-4 @ 1:00 rest between 200s
(1600)

All Groups (3 rounds):
25-50-75 (75’s are FAST) @ :30, :55, 1:20
1 min rest after 2 rounds
(450)

Cool down 50 easy

Saturday 3/18

Saturday 3/18/17

Warm up-
3x150s @ 2:30/3:00 build last 50
3x100s @ 1:45/2:00 50 breast/50 free
3x50s @ :50 descend 1-3
8/6x25s @ :40 freestyle drill...3/4 catch up or 3pull/6kicks
(1100/1050)

Free technique video-
https://m.youtube.com/watch?v=SONx52cyltI
Focus- finger tips down, high elbow, palm facing back pushing water

Main set-
6/4x100s swim w/paddles free @ 1:30/1:50
6/4x75s kick @ 1:30- 50 choice last 25 all out free
6/4x50s pull free breath by 3s @ :55/1:05
6/4x25s kick choice streamline on back build @ :40/:50
(1500/1000)

10/5x50s swim w/fins @ :50 1-5 free, 6-10 choice
(500/250)

100 easy
Total-3200/2400

Illinois Masters State Meet


Registration closes March 28th!!
Please let me know if you have any questions.
Anyone wanting to swim a distance event we can do the split sheets at practice.
Please let Coach Paul or myself know.

Illinois Masters State Meet Packet-

http://ilmsa.com/files/ILMSA%202017%20Short%20Course%20State%20Championship_0.pdf

Illinois Masters State Meet Sign Ups-

https://www.clubassistant.com/club/meet_information.cfm?c=1863&smid=8492

Thursday 3/16/17

Happy Almost St. Paddy's Day!
Thursday 3/16/17
  
Warm-up:
600/400 swim
300/200 pull
200 kick 
8x50s @ 1:00 drill/swim choice
4 x 25 @ :30 sprint cycle
Any of the 25s highlighted in ORANGE will be ALL OUT SPRINTS! @:30

All 75s are IM no FR @1:30
All 50s are KICK @ 1:10
All 100s are FR build by 25s


image1.PNG

Tuesday 3/14

Tuesday 3/14

Warm up:
1x300 swim
2x200s IM @ 3:30
3x100s free @ 1:45 choice 75 build, 25 drill
(1000)

2x200s @ 3:10 pull
(400)

4x100s kick with fins
8x50s build swim IMO
(800)

3x300s @ 4:30/5:30
100 drill, 100 build, 100 fast
(900)

100 cool down
Total 3200

Saturday 3/10

Saturday 3/10

500 every 4th lap is streamline kick on back
5 x 100 rotate 25 fast; last one fast one @ 1:40
(1000)


400 pull breathing 3-5-7 by 25
4 x 100 choice @ 1:50
(800)


300 swim alt 100 FR / 100 IM drill / 100 FR
3 x 100 FR dec 1-3 @ 1:30
(600)


200 FR alt 25 fast / 25 east
2 x 100 IM @ 1:45
(400)


100 FR fast but effortless--focus on perfect technique
1 x 100 FR ALL OUT from the BLOCKS
(200)


200 cool down

Thursday 3/9/17

Thursday 3/9/17

Warmup:
300 Swim
6x75s @ 1:20
Odds-free
Evens-IM
Descend in groups of 2
8x25s @ :30 sprint cycle
1-4 free
5-8 choice
(950)

2x300s
Rd 1-kick with fins build by 100 rest 30 seconds
Rd 2-pull Build by 100
(600)

2Xs:
4x50s swim with fins
Rd1-  @ :50
Rd2- @ :40
1-fast/easy
2-easy/fast
3-drill
4-all fast
(400)

Main set:
X2
8 X 50 @ :50 choice
Odd- build/drill
Even- fast
8 X 25 @ :30 choice
Odds- build
Even- fast
(1200)

50 easy

Total 3200

Tuesday 3/7



TUESDAY 3/7/2017

Warm up:
200/100 Swim, IM Drill, Pull, Swim
8 x 50 @ 1:00 Kick, FAST with fins! 5 w/board, 5 no board
(1200/800)

Drill set:
3 x 50 on 1:00 25 back drill 3P6K/25 back build
focus on rotation, relax shoulders- keep them open and back, enter pinkie first and pop the opposite hip
3 x 50 on 1:00 25 fly drill (1right-1left-1together)/25 free
3 x 50 on 1:00 25 breaststroke 1pull-2kick down/25swim breast
(450)

Main set:
2/1 rounds:
3 x 50s @ 1:00 IM transition (fly/bk, bk/br, br/fr) 
1 x 100 free @ 1:45 focus on distance per stroke
1 x 200 IM @ 3:30
1 x 100 Free @ 1:45 focus on distance per stroke
2 x 100 IM fast @ 2:00
Repeat
(1500/750)

50 EASY

Saturday 3/4

Saturday 3/4/17

Warm up-
400 free
300 IM (25 kick, drill swim)
8x50s pull @ :55
Odds- free
Evens-choice
(1100)


Pre-set-
6 x 150 (100 swim/50 kick) @ 2:50 #3,5,8 fast
(900)


Main set-
4x50 @ :50 descend 1-4

2 x 100 build by 25s @ 1:40

1 x 200 @ 3:00

2 x 100 1-easy 1-fast @ 1:40

4 x 50 @ :45 build
(1000)


200 Cool Down
(200)

Thursday 3/2

Thursday 3/2/17

Warm up-
400 swim every 4th 25 is drill
300 pull
200 kick
8x25s sprint cycle @ :30
(1100)

Main set-
6 x 50  Kick/swim  @1:00
            odds FR
            Evens IMO (fly, back, breast)

12/8 x 25 FR @:30
            dec 1-4 and then hold pace

6 x 50 fast/ez @ :50
            odds FR
            Evens IMO (fly, back, breast)

12/8 x 25 @:30 w/fins
            Odds underwater
            Evens Fast FR

6/3 x 50 IM switch fast @1:00

12/8 x 25 FR @:30
            dec 1-4 and then hold pace
(1800)

200 choice drill/swim cool down

Tuesday 2/28

Tuesday 2/28/17

Warm-up
800 (200 of each Swim/Kick/Pull/Swim)

Main Set
3x150 3x100 3x75 3x25
2x150 2x100 2x75 2x25
1x150 1x100 1x75 1x25
50 easy between rounds
(2250)

150 free @ 2:10 descend
100 stroke or IM no free @ 1:50 descend
75 free @ 1:15 build by 25
25 stroke @ :40 fast

Cool down

Saturday 2/24

Saturday 2/24 TOMORROW MORNING 5:30-6:30AM

Warm up:
400 swim
4 x 75 kick with fins @ 1:20
6 x 50 build/drill choice @ 1:00
8 x 25 sprint cycle @ :30
(1200)

-------------
Main set-2 rounds of:
1x 300 free...100 strong/100 build/100 fast @ 4:15
2x 150 IM NO FREE @ 2:30/3:00
2x 100 swim=
50 build free/25 choice/25 fast free @ 1:40/2:00
2x 50 choice @ :55/1:05
(1800)

-----------------
100 cool down

Thursday 2/23

Thursday 2/23

REMINDER- SATURDAY 2/25 PRACTICE IS FROM 5:30-6:30 AM
DOUBLE PRACTICE TONIGHT AT KENNY'S!!!

Warm up: 4/3Xs-
100 free
50 kick
100 IM drill
50 kick
(1200/900)

5/3 x 100s @ 1:40 50 pull breath by 5/50 zipper
(500/300)

Main set:
5/3 x 200 @ 3:00
(50 drill fly, back or breast/50 free fast)
8 x 50 @ :50
Odds-25 fast, 25 easy
Evens-descend
(1400/1000)

100 cool down

Tuesday 2/21

Masters 2/21/17

Warm up:
400/300 swim; focus on 3 UW kicks off wall
300 IM; 75 of each stroke, kick-drill-swim
200 pull
(900/800)

Pre-set:
12/8 x 50 @ 1:00
sprint cycle by 50, can switch strokes every cycle
Fast/easy
Easy/fast
All easy
All fast
(600/400)

Main set:
6 x 100s @ 2:00/2:15
IM around for 200 IM – Build
50 Fly/50 BK
50 Bk/50 Br
50 Br/50 Fr
(600)

6/4 x 150s free @ 2:40/3:00
Odds- 50 fast 50 easy 50 fast
Evens- 50 drill 100 fast
(900/600)

100 cool down

Total:3100/2500

Saturday 2/18

Saturday 2/18

It's Sectional Day for Illinois swimmers!
Good luck to all the Lyons Aquatics boys and boys of Lyons Masters swimmers! Swim fast!!

Warm up:
400 FR swim
300 FR pull
200 CHOICE kick
8 x 25s sprint cycle @ :30
(1100)

Main set:
3 x 100 FR dec 1-3 @ 1: 30 / 1:40
12 x 25 FR @ :30
ODDS: fast
EVENS: ez
6 x 50 IM switch @ :50 / 1:00
12 x 25 @ :40
ODDS: no breather
EVENS: choice
6 x 50 FR dec 1-3 @ :45/:50
12 x 25 IM @ :35
4 of each stroke no FR
(1800)

Cool down
4 x 75 drill, kick, swim @ 1:20
O: FR
E: CHOICE
(300)

Total 3200

Thursday 2/16

Thursday 2/16/17

Warm up-
600/400...50 swim 50 fists 50 drill
300/200 kick with fins
8x50s pull @ 1:00
#1-4 only 6 breathes
#5-8 only 5 breathes
(1300/1000)

Main set-
3/2x200s Free @ 3:00/3:30
1x100 drill @ 1:40/2:00
6/3x100s choice negative split (second 50 faster than the first) @ 1:30/2:00
1x100 IM drill @ 1:40/2:00

8x50s choice descend 1-4, ascend 5-8 @ 1:00

3100

Tuesday 2/14/17

Tuesday 2/14/17

Warm up-
300/200 swim
200/100 IM drill/swim
300/200 pull
200/100 kick
(1000/600)

Main Set-
#1 swim, #2 focus on distance per stroke, #3 is FAST, #4 swim, rest a minute between rounds

4/3 x 100 Fly (Fly/Free by 25) @ 1:40

4/3 x 100 Back @ 1:45

4/3 x 100 Breast @ 1:50 (OR Breast/Free by 25)

4/3 x 100 Free @ 1:30

4/3 x 100 IM @ 1:50
(2000/1500)

Cool down

Saturday 2/11/17



Masters Saturday 2/11/17

Warm up:
300 swim
4/2x100s free (scull-drill-drill-swim fast) 1:50
4/2x50s @ :55 build/drill
https://swimswam.com/8-tips-for-effective-sculling/
(900/600)

Main set:
4/3x200s free (descend 1-4) @ 3:00

4/3x100s kick (choice w/ fins) @ 1:45

4/3x100s free (descend 1-4) @ 1:25

4/3x150s pull (with paddles) descend 1-4 @ 3:00
(2200/1650)

Cool down

Thursday 2/9


Masters 2/9/17

Here is a short video to give you something to focus on tonight while swimming breaststroke:

Warm up:
400/300 free
4/2x100 kick 50 breast/50 free rest 10 seconds after each
4/3x50s breast drill...kick-pull-kick @ 1:00
8/4x25s @ :40
odds- breast with double pull outs
evens- free with 6 dolphin kicks
(1200/750)

Main set...Long-Axis IM focus:
4 rounds of:
* 1 x 200 @ 3:30...descend by round going 25 fly/75 back/25 breast/75 free
* 1 x 100 IM @ 1:50 25 fast by round rest drill (round 1 fly is fast)
* 4/2 x 50 @ 1:00 IM order by round (round 1 is all fly)
    * #1 to #3 fast
    * #2 drill
    * #4 easy free
(2000/1400)

totals-3200/2150

Tuesday 2/7/17

Masters 2/7/17

Warm up-
400/200 swim
300/200 pull
300/200 kick
(1000/600)

Drill set: (freestyle drill)
6x75s @ 1:30 50 free drill/25 swim
2- 25 right arm/25 left arm
2- 3pull 6kick
2- 3/4 catch up
(450)

Skill set:
10/6 x 50s @ 1:10 WITH FINS!
25 underwater at least halfway then easy free
25 fast free 2 breaths only
(500/300)

Main set:
3/2Xs---
10 x 25
1 x 100 easy between rounds
Rd1- free @ :30
Rd2- back @ :35
Rd3- fly or breast @ :40
(1-drill, 4-fast, 1-drill, 4-fast)
Fast is 100 pace
(1050/700)

100 easy
Total- 3200

Saturday 2/4

Warm Up:

400 swim

200 IM drill/swim

8 x 25 - 2 of each, focus distance per stroke

(800)

Main set: (2150)
1x500/300 free build (by the last 100 you should be swimming hard)

5x150/100s free
Odds-first and last 50 hard, middle 50 easy
Evens-middle 50 hard, first and last 50 easy
#5- all fast

1x300/200 easy kick choice with board and fins

1x400/200 IM - 50 drill/50 swim
2x100 IM swim @ 1:45 fast

100 cool down

Thursday 2/2


Thursday 2/2


Warm-up:

•6/4 x 100s @ 1:45 75 swim 25 drill choice

•8/6 x 50s kick @ 1:10 descend 1-4, 5-8

•8 x 25s @ :40

Odds- 2 breaths only, Evens- easy, focus on distance per stroke

(1200/900)



Main Set:
#1)

2 Rounds

•4 x 50s drill @1:00

•4 x 75s build @ 1:15

•2 x 50 SPRINT @ :45

•50 EZ

(1300)

Rd 1- free

Rd 2- choice or IMO (50s-IMO, 75-IM no free, fast 50s- fl/bk, br/fr)



#2) 
4 x 100 descend 1-4 @ 1:30 (swim the first one cruise, last one SPRINT)

(400)



2 STARTS if you'd like to practice for the meet this weekend!



Cool Down- 200 easy


tuesday 1/31

Tuesday 1/31/17


Warm up-

300/200 swim

300/200 kick

8x25s sprint cycle @ :35

Choice- work on break outs and finishes of strokes you are swimming this weekend??

(800/600)


Drill set-Focus- Simple Catch Practice

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

1) Start in posiiton 11 on your stomach.
2) With one of your arms, very softly, angle the fingers and forearm down slightly.
3) Bring the hand back to position 11, and repeat.
4) Switch arms so both arms experience the feeling.
5) Initiate a few presses with the hand, then take a full stroke of freestyle back to position 11.

How to do it really well:
The simplest point to keep in mind in this, is to keep the elbow in touch with the surface of the water as you angle the fingers and forearm down. 


4x25s @ :35 with fins!! 

3press, full stroke, switch arms (see video)

2x50s @ 1:00 with fins 3/4 catch up

(200)


Main set-

8x50s free @ :50 hold best possible average

1x200 100 free 100 IM

8x50s choice @ :55 descend 1-4

1x200 100 free 100 IM

8x50s free @ :50 hold best possible average

1x100 free build by 25

8x50s pull @ :55

1x100 cool down

(2200)


thursday 1/26

Thursday 1/26


WARM UP:

500 swim-

75 swim 50 streamline kick on back

16x25s swim sprint cycle 4 of each stroke @ :35

WORK ON BREAKOUTS & FINISHES

(900)


PULL SET:

8x50s pull @ 1:00

#1-4 breathing 3,5 by 25

#5-8 breathing 5,7 by 25

(400)


MAIN SET:

16 x 50 IMO @ :55

4 of each stroke- easy part can be freestyle

50 (25 fast / 25 EZ)

50 (25 EZ / 25 fast)

50 build

50 fast

(800)


6x75s @ 1:15 with fins- 15yd under water fast kick (at least 8 dolphin kicks)

2-fly

2-bk

2-fr

(450)


6x100s @ 1:40/1:50

2- 50 fly/50 back

2- 50 back/50 breast

2- 50 breast/50 free

(600)


tuesday 1/24

Masters 1/24/17


Warm up-

500 swim 75 swim/25 drill choice of swim & drill

200 pull breathing 3,5,7 

(700)


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. You should also check your body position during this drill, focusing on good side-to-side rotation.


Kick set-

10x50s @ 1:00 with fins

#1-5 fast easy

#6-10 easy fast

(500)


Main set-

3/1Xs:

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




saturday 1/21

Saturday 1/21


Warm up:

300/200 swim

200/200 kick

300/200 pull

(800/600)

 

Drill set:

8x75 @ 1:30

50 drill/25 swim max Distance per stroke

Two of each stroke

(600)

 

Main set:

2×50 fly kick @ 1:15

4×25 Fly @ :35 descend 1-4

4×100 IM @ 1:45


2×50 back kick @ 1:15

4×25 Back @ :35 descend 1-4

2×200 IM @ 3:20

 

2×50 breast kick @ 1:15

4×25 Breast @ :40 descend 1-4

1×400 IM

(1800)


Total -3200