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