Tuesday 1/30/18

Masters 1/30/18

WARM UP (1500)

300 FR (75 free 25 FL-MDPS)

 4 x 50 FL drill/drill @ 1:00

300 FR (75 free 25 BK-MDPS)

 4 x 50 BK drill/swim @ 1:00

300 FR (75 free 25 BR-MDPS)

 4 x 50 BR drill/swim @ 1:00

Kick set (500)

5x50 FL on back arms at side @ 1:00

5x50 FR @ :50

Main set: (1500)

5 x 200 @ 3:10 progression 

(1st one first 50 fast then cruise, 2nd one is 2nd 50, etc. #5 best effort)

10x50s @ :50

Odds- fast/easy

Evens- easy/fast

All choice

100 cool down

Saturday 1/27/18

Masters 1/27/18

Warm up:

400/300 swim

200/100 pull

4 x 100 50 drill/swim choice @ 1:40/2:00

6 x 50 descend 1-3 choice @ 1:00

(1300/1100)

Main set:

5/4 x 200  @ 3:15 count your stroke on the first length and then try to reduce your number by one or two for the rest of your 200.  

(1000/800)

16/12 x 50s @ :50/1:00

1- build, keep strokes nice and long

2- fast, hold you time

1- easy free recovery

(800/600)

100 easy

Total- 3200/2600

Thursday 1/25/18

Masters Thursday 1/25/18

Warm up: (1200)

400 Free 

300 pull

200 drill/swim IM

100 kick

4x50 build @:55

Main Set: (2200)

X2:

4x150, 100 Swim descend 1-4, 50 fast kick

4x75 pull breath 3,5,7 by 25

4x50 Free 

1 min rest between rds.

100s (swim):

Rd1: Free @2:40

Rd2: IM @2:50

75s: 

Rd1: Fast/easy/fast @1:15

Rd2: descend 1-4 @1:10

50s:

Rd1: @:50

Rd2: @:45

100 easy

Total-3500

Tuesday 1/23/18

Tuesday 1/23/18

Warm up- (1000)

200 SKIPS

5x75s kick with fins @ 1:20

5x50s drill choice @ 1:00

5x75s swim with fins @ 1:10

Main set- 2Xs (1500)

6x125s

Rd1- free @ 2:10 rotate the fast 50

Rd2- IM @ 2:20 rotate the 50 stroke (fly, back, breast 50s repeat)

cool down 

Saturday 1/20/18

Masters 1/20/18

Breaststroke :)

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 @ 3:40 w/double pullouts

2 x 100 @ 1:50 IM (fly-back-50breast)

3 x 50 @ 1:00 build breast

6 x 25 @ :30 breast 

1-drill 

1-build

4-fast

1:00 rest

200 easy

Thursday 1/18/18

Masters 1/18/18

Warm up-(1200)

400 free

8x50 @:55, 25 scull on stomach w/flutter kick down/25 IMO swim

4x75 @1:10 build by 25 free

4x25 @:30 sprint cycle choice

Main set-

5x100 @ 1:30 negative split free

3x50 fly @ 1:00

1 min rest

4x100 @ 1:30 descend 1-4

3x50 kick @1:00 fast/easy by 25

1 min rest

3x100 @ 1:25 build by 25

3x50 back @ :55

1 min rest

2x100 @ 1:20 fast 

3x50 Kick @ 1:00 fast/easy by 25

1 min rest

1x100 from the blocks 

3x50 breaststroke @ 1:00

100 easy

Tuesday 1/16/18

Masters 1/16/18

Warm up- (1300)

400 swim

400 pull alternate 50 free/50 back

300 kick

200 IM

Drill- (400)

16x25 @ :30

4 of each stroke 2 drill 2 fast 

Fly- 1 pull 4 kicks

Back- closed fist, focus on the pull

Breast- kick-pull-kick

Free- closed fist, focus on pull, early vertical forearm

Main set- (1800)

8 x 25 FR fast halfway no breath @ :35

2 x 300 FR @ 4:30

8 x 25 FR kick w/board (sprint) @ :35

2 x 300 FR @ 4:30

8 x 25 U/W FL kick w/fins @ :35

100 cool down

Saturday 1/13/18

Masters 1/13/18

Warm up-(1200)

400 swim descend the 100s

200 IM build/drill

4X100s @ 1:40 last 25 is hypoxic rotation- 4,3,2,1 breaths

8x25s sprint cycle @ :30

Technique focus- 3Xs (825)

1 x 75 @ 1:20 - fast breakouts, 6 fast strokes of each wall choice of stroke,  then easy free

2 x 50 @ :55 - work on fast turn, accelerate in and out of the wall

4 x 25 @ :30 - perfect finish 

Swim/kick- 2Xs (1000)

4x75 swim

Rd 1 free @ 1:15 goal time 5 seconds under 100 free time

Rd 2 IM no free @ 1:20 goal time 5 seconds under 100 IM time

*if you know your times*

1x100 all out kick @ 2:10

1x100 easy swim @ 2:00

100 cool down

Thursday 1/11/18

Masters 1/11/18
If you have a punchcard please sign in at the table before getting in the water. 
If this system is going to be taken advantage of it will be eliminated. 
Thanks so much for your cooperation!

Warm up-(1200)

500 Free last 25 is stroke no free

4x100 @ 1:45 drill/swim by 25

Odds: Free 

Evens: Stroke no free

12x25 @ :30 sprint cycle 4-free, 4-stroke, 4-free

Kick set-4Xs with fins (500)

1x75 @ 1:40 dolphin kick with board or on back

1x50 @ 1:00 all fast kick choice

Main set-(1800)

4x125s IM @ 2:00

Rotate fast 50 IMO

(Ex #1 50 fly/25 back/25 breast/25 free)

8x50 @ 1:00

1,3: fly fast

5,7: back fast

Evens: easy free

4x125 @1:50

Rotate fast 50 IMO

(Ex #1 50 fly/25 back/25 breast/25 free)

8x50 @ 1:00

1,3: breast fast

5,7: free fast

Evens: easy free

100 cool down

Total-3600

Tuesday 1/9/18

Masters Tuesday 1/9/18

Warm up-(1250)

500/300 swim

3x150s @ 2:30 pull, breath 3,5,7 by 50

6x50s @ :50 25 choice build/25 free

Kick set-(500)

10x50s streamline on back kick with fins @ 1:10, 

10 second vertical kick at the 25, arms crossed on chest

Main set-(1550)

10x75s free @ 1:10/1:30

1-drill, 4-descend (or 500 pace ex.~6:00=54s)

on the drill focus on an early vertical forearm

Rest 1 minute

12x50s choice @ :55/1:00

1-drill, 3-descend (or 200 pace)

Focus on great technic during the drill 50 and holding that stroke while swimming faster!

8x25s @ :30 4 all out add up for 100 time, 4 easy

Cool down (200)

4x50s free ascend @ :50 OR 200 easy swim

Total-3500

Saturday 1/6/18

Masters 1/6/18

                                 

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 easy

3x50s @ :55 fast

1x100 @ 2:15 recovery easy

3x50s @ :55 fast

1x150 @ 3:20 recovery easy

(600)

Main set-

6x200s @ 3:15

Two cruise ~75%

Two Negative split 100's

One fast

One easy

(1200)

100 cool down

Thursday 1/4

Masters 1/4/16

Warm up-

200 Swim, kick, IM, pull, swim

6x50s pull @ 1:00

25 free/25 back focus on catch

Main set-

4x100 descend 1-4 @ 1:30

100 fast kick @ 2:30

8x50 pull descend 1-4,5-8 @ :50

100 fast kick @ 2:30

4x100 IM descend 1-4 @ 1:50

100 fast kick @ 2:30

8x50 Swim,build by 25 IMO @ 1:00

100 fast kick @ 2:30

100 easy

Tuesday 1/2/18

Masters 1/2/18

Warm up- (1200)

12x100s 

Swim 4 @ 1:40

Kick 4 with fins @ 2:00

Pull 4 @ 1:40

Fly drills with fins (400)

8x25s @ :30 free kick fly arms slow

Focus on pinkie out first, thumbs down on recovery, fingertips point out

8x25s @ :30 1 pull 4 kicks

Focus on pressing chest so hips come up, 2 strong dolphin kicks per stroke

Main set- (1600)

2Xs

5x100s @ 1:30 free

Easy speed 1st 25, build middle 50, sprint last 25 no more than 3 breaths

12x25s @ :30 3 of each stroke

Cool down-

100 easy