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

Tuesday 10/24

Tuesday 10/24

Warm up:

400 free

200 50drill/50swim choice 

2x200 pull paddles

8x25 sprint cycle

Main set:

5x100 free @ 1:35

4x25 3 fast 1 easy :35

4x100 hold under 1:25 @ 1:40

4x25 3 fast 1 easy :30

3x100 negative split @ 1:40

4x25 all 4 fast :25

3x100 dec 1-3 @ 1:30

100 cool down 

Saturday 10/21

Masters 10/21, 5:30-6:30AM!!!

Warm up-

400 swim

6 x 75 choice, drill-swim-drill @ 1:15 

4 x 50 build free @ :50/1:00

8 X 25 sprint cycle @ :35 4-free, 4-no free

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

Main set-

2Xs:

1 X 200 free @ 3:00 descend by round

5 x 50 free @ :50 2 fast 1 easy 2 fast

1 X 200 IM @ 3:30 faster by round

5 x 50 choice @ :55 descend 1-5

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

100 cool down

Thursday 10/19/17

Masters 10/19/17

Warm up-

400/300 swim

200 kick with fins

6x50s @ 1:00 build/drill

(900/800)

Drill set- butterfly with fins

2Xs

8x25s @ :35

Rd 1- 1/1/1 butterfly

1 left arm 1 right arm 1 together

Breath on the one arm strokes, head down on full stroke, exit palms up

Rd 2- 2 pulls/5 kicks

2 regular strokes then dive down and do 5 kicks in superman focusing on the dolphin undulation 

(400)

Main set-

4/2x100s alternate 25 fly/25 free @ 1:50

2/1x200 free @ 3:20

1x400/300 swim with fins @ 6:00

2/1x200s pull @ 3:30 breath by 3s!!

4/2x100s descend 1-4 @ 1:30

(2000/1100)

3300/2400

Tuesday 10/17

Masters 10/17/17

Warm up-

300 free

300 IM kick,drill,swim by 25

300 pull

300 kick 

Drill set

12x25 @ :35

odds- left arm free, evens right arm free

Focus on fingertip first entry and full extension

Main set:

4x50 free @ :55

1x100 all out @ 2:00 

8x25 pick 4 to get 100 time @ :30

4x50 free @ :50

1x100 all out @ 2:00 

8x25 100 pace @ :30

4x50 IM build/drill @ 1:00 IMO

1x100 IM all out 2:00 

8x25 pick 4 to get 100 time :30 choice 

Cool down

Saturday 10/14/17

Masters 10/14/17

GO CUBS GO!

Warm Up:  

500 (150 swim/100 kick)

6/4x 50 @ 1:00 build/drill

8/4x25s sprint cycle @ :40

(1000/800)

Main Set: 

1x200 FR @ 3:00/3:30

4 x 50 FR @ :50/1:00 swim w/paddles (hold long stroke count, descend 1-4 by increasing kick each 50)

1x200 FR @ 3:00/3:30

4 x 50 Breast @ 1:00/1:00

1x200 FR @ 3:00/3:30

4 x 50 Back @ 1:00 (descend 1-4 by increasing arm speed each 50)

1x200 FR @ 3:00/3:30

4 x 50 FL w/fins (increase number of kicks off wall each 50, descend 1-4)

(1600)

20x25s choice @ :30/:40

1-4...3-4 fast breakout strokes

5-10...flag to flag fast

11-15...work on closing speed- fast finish

16-20...all fast, add up for 100 time!

(500)

100 cool down

Thursday 10/12/17

Masters 10/12/17

Warm up: 

        100 swim

4 x {100 drill/build/drill/build choice 

        50 IMO kick

Kick set:

9 x50s @ 1:00 

Every 3rd 50 is all out (3,6,9)- see how fast you can go, get faster each one!!

Main Set: 

500 FR swim w/paddles

5 x 100 IM (descend 1-5) @ 1:50/2:10

10 x 50 FR pull @ 1:00

(1 fast , 2 easy focusing on distance per stroke)

20 x 25 5 of each stroke @ :40 

(25 fast, 25 drill, 25 fast, 25 streamline kick, 25 fast do that pattern for each stroke)

Cool down

Tuesday 10/10/17

Masters 10/10/17

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 ones add up for 100 time

(1050/700)

100 easy 

Total- 3200

Saturday 10/7

Masters 10/7/17

Warm up:

400 free

200 kick 

300 pull

(900)

Drill set all with fins:

Butterfly

3x50s @ :55

1 pull 4 kicks

Backstroke

3x50s @ :55

3pull 6kicks

Breaststroke

3x50s @ :55

Dolphin kick breast arms

Freestyle

3x50s @ :55

3/4 catch up

(600)

Main set:

Do 4 times

1x100 fast free @ 2:00

Descend by round

3x50s fl/BK, BK/BR, BR/fr @ 1:00

Good streamlines!

6x25s choice @ :35

4 fast, 2 Easy...add up to fast 100 time

(1600)

100 cool down

Thursday 10/5/17

Masters 10/5/17

Warm up-

500 swim 

300 kick

300 pull

Set 1-

2x thru:

2x100 IM@ 1:35

1-drill

2-swim fast

1x200 Free @ 2:45

Swim, round 2 faster than round 1

4x75 @ 1:20

1-50 fly 25 back

2-50 back 25 breast

3-50 breast 25 free

4-all free

Set 2-

12x50s @ :50

Choice stroke in groups of 4: 

1-easy, 1-build, 2-fast

100 cool down

Tuesday 10/3/17

TUESDAY 10/3/2017

Warm up:

500 swim

200 IM drill

8x25s @ :30 sprint cycle 1-4 free, 5-8 choice

(900)

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

Main set:

3Xs-

1 x 200 free alternate 25 swim/25 drill, focusing on technique @ 3:15

3 x 100 free @ 1:40 descend 1-3

4 x 50 

Rd 1&3 kick...25 easy 25 hard @ 1:00

Rd 2 pull @ :50

2 x 25 underwater dolphin kick or pull outs @ :30

Rest 1 minute

(2250)

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

50 Easy

Total 3200