Saturday 9/28

3x200 75free/25 is kick on back 3:00
3x100 dec 1-3 1:30
4x25 sprint cycle choice :30

Kick
4x50 1:00 choice 25easy/25fast

Main set
8x75 @1:10 free
First 25 strong but controlled 75 percent
Second 25 sprint only 1/2 breaths max
Last/3rd 25 no breath or single if needed.

12x50 1.build 2. Fast no more 3 breaths 3. Easy repeat :50

12x25 3fast 1easy. You pick how you'd like to do. Keep all 4 same stroke.

100easy
Thursday 9/27
400 free
4x50 build @:50

X4 IMO: Fast=stroke IMO
4x75 fast,easy,fast @1:15 IMO 1:25 easy can be free
4x50 free @:50
4x25 Fast stroke @:30

100 easy
Tuesday 9/25
300 free
300 pull
100 IM
4x25 sprint cycle @:30

6x50 @:50, 2 fast, 1 easy free
300 paddles with constant kick @4:30

Rest :30-1:00

6x50 @:50 2 fast, 1 easy free
Fly, bk, free (easy), breast, free, free (easy) by 50
3x100 IM  @1:40

Rest :30-1:00

6x50 2 fast, 1 easy 1:00 stroke choice
4x75 25 Kick on back , 50 overkick swim @1:30

100 easy
Saturday 6-7am

200 swim, IM, pull, and swim
8x25 4free/4choice sprint cycle :30

Kick fins
4x75 fast/easy/fast by 25 @1:20

Main set x3 free choice free
6x25 1easy 2build 3 fast :30
4x50 best average (FAST) :50
6x25 4fast 2easy :30

Cool down 100
400 free
200 drill,swim IM
3x50 dec 1-3 

X2:
Rd.1: Free
Rd.2: IM

200 @4:00/4:30
3x100 descend @1:20/1:35
Rest
100 @2:30/3:00
4x50 build @:50
Rest
100 free @1:20/1:15 
2x25 all out fast pick stroke . :40

Cool down 
100 easy
9/18/2018 Tuesday

No PRACTICE tonight!!



300 free
300 pull
200 IM drill/swim

3x50 build @:50

3x100 IM @1:40
4x50 paddles free @:50

3x100 freestyle @1:30
8x25 dolphin kick on back, 8-10 uw kicks before surfacing @:35

3x100 IM @1:40
4x50 fast free walls and breakouts focus @:50

3x100 rotate fast 50 free, rest easy free @1:30
4x25 sprint freestyle  @:30

100 easy
Saturday 9/15 from 5:30-6:30am girls need to be in at 6:30. Cheers
Joke of the month why don't vegetarians like swimming?

300free
200IM
4x25 sprint cycle choice :30

Main set
3x500 @7:30 1.& 3 free 200smooth relaxed rest :10 200build rest :10 100fast!
2. Is 200IM kick/drill rest :10 100free 200IM build/fast 8:00

8x50 end breathing pattern pull :55/:50 3/5 challenge 5/7 extra hard 7/9.

100cool down

(Answer they hate meets)
LTHS girls home meet tonight. Be patient as we may be getting in later than 8pm.

300 free
300 pull
100 IM


300 free descend the 100s @4:15
2x200 fast,easy by 25
1. IM @3:00
2. Free @2:40
3x100 IMO, freestyle by 25 @1:45
1. Fly
2. Bk
3. Brst
4x50 3 fast,1 easy free @:50 free
3x100 IMO, free by 25 @1:45
1. Fly
2. Bk
3. Brst
2x200 fast,easy by 25
1. Freestyle 2:50
2. Pull @3:00
8x25 4free 4 choice keeping all same stroke :40 2easy 2fast
100 easyUu
Tuesday 9/11 Have Fun
300free
300 pull paddles
3x50 build :50
Main
3x200 move fast 100 @3:00
4x75 kick/swim/kick by 25 @1:20 fins
1 min rest
5x100 @1:30 6fast 6easy strokes free
4x75 pull descend 1-4 @1:10
1 min rest
8x50 2 of each stroke: 1 build, 1 fast @:50
4x25 all out IM :30

100 easy
Choice day Saturday 5:30-6:30am south keep looking at the calendar. 

200 SKIP (swim,kick,IM,pull)

 4x 50 Maximum Distance per Stroke (MDPS) 1:00

12 x 25   odds: Drill :40
            evens: Build choice of stroke 

4x25 same stroke as the 12 all fast! 

5 x 50 Minumum Stroke Maximun Effort choice 1:00

5 x 50 breathing 5/7 by 25 pull :55

12 x 25  odds: MDPS choice choice :40
              evens: Fast 


5 x 50 Long Arms Fast Kick overkick freestyle 1:00 

12 x 25 1build 3fast choice :40


3x100s pull paddles cool down breathing 3,5,7,9 if not do 3,5.5,3 on the 1:35

50 easy 
8-9pm at NORTH campus

300 free
200 pull
200 IM
2x50 build@:55

6x100 descend 1-3, ascend 1-3 @1:30
6x75 @1:20
1,4: 50 fly,25 Bk
2,5: 50 Bk,25 brst
3,6: 50 brst,25 free

Rest 1 min

4x100 pull @1:35 descend 1-4
6x50 kick fina descend 1-3 @1:00

Rest 1 min

2x100 fast,easy by 25 @1:25
8x25 IMO @:30
Odds: Build
Evens: Fast

100 easy
Remember Tuesdays and Thursdays shallow end
Saturday 9/8 and 9/15 masters will be 5:30-6:30am. The high school girls will be getting in right at 6:30am

9/4 workout
300 free
4x50 build free @:55
4x50 IMO build,easy @1:00
4x25 sprint cycle all 4 same stroke :30

1x100 50 fly,25 free,25 fly @1:45 fly 1:40bk 1:45 breast free1:30
200 free build each 50 @ 3:00
3x50 fly descend 1-3 @1:00
100 negative split @1:30
4x25 fly, 3 fast, 1 easy free @:30

Rest 1 min

X3 IMO by rd (fly/back/breast)

100 easy