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