Saturday 12/30

Masters 12/30/17

Happy New Year! 

The Masters Coaches would like to thank everyone for our wonderful Holiday Gifts. Thank you very much!

We feel very lucky to be able to work with such great swimmers.

Warm up:

3x300 @4:45

100 drill,100 Swim,100 build

Main Set:

6x100 @1:30

Odds: fast,easy by 25

Evens: negative split

1 min rest 

12x75

3@1:15

3@1:10

3@1:05

1 min rest

3@1:00

1 min rest

9x50 @:55

2 fast stroke no free, 1 easy free

1 min rest

10x25 @:35

Odds: 8 uw dolphin kicks to 3 fast breakout strokes, rest easy 

Evens: 2 breaths or less swim

100 easy

Masters 12/28

Masters 12/28/17

Warm up-(1000)

400 Free

300 pull

200 kick

100 IM drill

Main set-

200 IM smooth/easy @3:30

3x100 50 fly build/50 Free easy @1:45

4x50 fly/free kick by 25 descend 1-4 @1:05

1 min rest

200 IM medium @3:30

3x100 50 back build, 50 Free easy @1:45

4x50 back kick descend 1-4 @1:05

1 min rest

200 IM fast @3:30

3x100 50 breast build, 50 Free easy @1:45

4x50 breast, free kick by 25 descend 1-4 @1:05

100 easy

Tuesday 12/26

Masters 12/26

Warm up:

300 swim

100 IM

100 kick

(500)

Main set:

3x50s @ 1:00 drill

3x150s @ 2:30 rotate the fast 50 choice

3x250s @ 3:55 descend 1-3

(1350)

2x50s @ :50 build choice

2x150s @ 2:30 50 drill 100 fast

2x250s @ 3:55 cruise

(900)

1x50 @ :45 fast

1x150 @ 2:15 swim

1x250 fast

(450)

100 easy

Saturday 12/23/17

Saturday 12/23/17

Warm up-
400...75 free 25 drill

I’LL BRING THE CHRISTMAS TREE PRACTICE 🎄

Thursday 12/21/17

Masters 12/21/17

Warm up-

400 Free

300 pull

200 kick

4x50 descend 1-4 @:50

(1100)

2x:

5x100 rotate fast 25 (last one is fast)

Rd1: Free @ 1:30

Rd2: IM @ 1:45

1 min rest btwn each round

(1000)

X4: 

1x100 @ 1:50 50 build swim/50 fast kick

IMO

4x50 Free fast

Rds 1&2: :45

Rds 3&4: :40

30 sec rest after each round

(1200)

100 easy

Tuesday 12/19/17

Masters 12/19/17

Warm up: (900)

4x150s @ 2:30...100 Swim 50 drill

12x25s @ :30 

Odds- fast/easy

Evens- Easy/fast

8 x 75 @ 1:30

Odd: over kick/easy/fast

Even: build but focus on lengthening the faster you get

(600)

Main set: (1800)

X2       

1 x 200 @ 3:20 pull breath 3/5 by 50

4 x 75 @ 1:20 build choice

1 x 200 @ 3:20 pull breath 5/7 by 50

4 x 25 @ :30 sprint choice

1x100 Easy Swim 

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