Tuesday 10/30
400 free
100 pull paddles
200 k,s by 25 IM
5x100 negative split @1:30
O: IMO, Free by 25
E: Free
2x50 fly kick descend 1-4 @1:05
4x100 IM descend 1-4 @1:30
2x50 Bk kick descend 1-4 @1:05
3x100 Free @1:25
O: Fast
E: Just make
2x50 brst kick descend 1-4 @1:05
2x100 @1:20
1. 50 fast,50 easy
2. 50 easy,50 fast
2x50 free kick descend 1-4 @1:05
4x25 fly :30 easy/fast by 25
100 easy
Saturday morning have fun.
200free
3x350s
50 25kick/25drill fly/50freestyle/25back kick/drill/50free/25breast kick/1pull 3 kicks drill/50freestyle/25free kick/25 drill :10 seconds rest
3x200 IM odds:50fast/50easy evens:50easy/50fast
4x150 roatate the fast 50 last one is 90 percent effort free 2:00
8x50 fins 25 u/w 25fast choice! :50
4x25free :20
Cool down
100
200free
3x350s
50 25kick/25drill fly/50freestyle/25back kick/drill/50free/25breast kick/1pull 3 kicks drill/50freestyle/25free kick/25 drill :10 seconds rest
3x200 IM odds:50fast/50easy evens:50easy/50fast
4x150 roatate the fast 50 last one is 90 percent effort free 2:00
8x50 fins 25 u/w 25fast choice! :50
4x25free :20
Cool down
100
Saturday 10/20 5:30am to 6:30am!!
200SKIPS
4x25 cycle choice
3x300 4:45-5:00
1. 100cruise. 100build 100 fast
2. Negative split! Second 150 faster than first
3. 100free perfect stroke 100IM 100build to fast finish
10x50 4@:50/45 1 easy swim in between on 1:00 4@:40 free last 1easy swim on 1:00
Want to get crazy intervals on :40 and :35
X2 kick fins
4x25 easy fast by 25 :30 choice
1x100 kick 25 easy/75 fast.
Cool down 100
200SKIPS
4x25 cycle choice
3x300 4:45-5:00
1. 100cruise. 100build 100 fast
2. Negative split! Second 150 faster than first
3. 100free perfect stroke 100IM 100build to fast finish
10x50 4@:50/45 1 easy swim in between on 1:00 4@:40 free last 1easy swim on 1:00
Want to get crazy intervals on :40 and :35
X2 kick fins
4x25 easy fast by 25 :30 choice
1x100 kick 25 easy/75 fast.
Cool down 100
Thursday 10/18
Back and free
400 free
300 pull
100 kick
8x25 sprint cycle @:30
4 Bk, 4 Free
6x100 free, descend 1-3, ascend 4-6 @1:30
4x50 free kick @1:00
Odds: fast,easy
Evens: easy,fast
8x75 50 build, rest 5 sec, 25 fast @1:15
1-4: free
5-8: Bk
6x50 Bk descend 1-3, ascend 4-6 @1:00
4x50 bk Kick, 8-10 dolphin kicks off each wall @1:00
8x25 fast @:30
Odds: bk
Evens: Free
100 easy
Back and free
400 free
300 pull
100 kick
8x25 sprint cycle @:30
4 Bk, 4 Free
6x100 free, descend 1-3, ascend 4-6 @1:30
4x50 free kick @1:00
Odds: fast,easy
Evens: easy,fast
8x75 50 build, rest 5 sec, 25 fast @1:15
1-4: free
5-8: Bk
6x50 Bk descend 1-3, ascend 4-6 @1:00
4x50 bk Kick, 8-10 dolphin kicks off each wall @1:00
8x25 fast @:30
Odds: bk
Evens: Free
100 easy
Tuesday's 10/16 fly and breast stroke focus
Remember Saturday 10/20 practice time 5:30-6:30am! Need to be out by 6:30am
400 free
300 k/d/s IM
200 fly,free,brst,free by 50
8x25 sprint cycle (4 fly,4 brst) @:30
4x100 25 fly,25 free @1:30 -fly is build within the 25s.
3x50 fly kick descend 1-3 @1:00
12x50 @1:00
1,3,5: fast fly (or fly,free by 25)
7,9,11: fast brst
Evens: easy free
4x75 (1 pull-3 kick,build,fast by 25) @1:15
3x50 brst kick descend 1-3 @1:00
8x25 3 fast fly, 1 easy free, 3 fast brst, 1 easy free @:30
100 easy
Remember Saturday 10/20 practice time 5:30-6:30am! Need to be out by 6:30am
400 free
300 k/d/s IM
200 fly,free,brst,free by 50
8x25 sprint cycle (4 fly,4 brst) @:30
4x100 25 fly,25 free @1:30 -fly is build within the 25s.
3x50 fly kick descend 1-3 @1:00
12x50 @1:00
1,3,5: fast fly (or fly,free by 25)
7,9,11: fast brst
Evens: easy free
4x75 (1 pull-3 kick,build,fast by 25) @1:15
3x50 brst kick descend 1-3 @1:00
8x25 3 fast fly, 1 easy free, 3 fast brst, 1 easy free @:30
100 easy
Saturday! 10/13
Next Saturday 10/20 practice is 5:30-6:30am b/c Lyons Pride.
500 every 4th 25 choice
200 IM
100 kick
4x25 sprint cycle
4x50 kick descend 1-4 @1:00
6x100 descend 1-3, 4-6 @1:25/1:35
1-3: free
4-6: IM
20x50 1 easy,1 build, 2 fast @:50
1-4: free
5-8: choice no free
9-12: free
13-16: choice no free
17-20: free
4x75 pull paddles: 25 skull, 50 breath by 7 @1:15
4x25 paddles, no pull buoy, skull on back feet out of water @:10 sec rest
100 easy
Next Saturday 10/20 practice is 5:30-6:30am b/c Lyons Pride.
500 every 4th 25 choice
200 IM
100 kick
4x25 sprint cycle
4x50 kick descend 1-4 @1:00
6x100 descend 1-3, 4-6 @1:25/1:35
1-3: free
4-6: IM
20x50 1 easy,1 build, 2 fast @:50
1-4: free
5-8: choice no free
9-12: free
13-16: choice no free
17-20: free
4x75 pull paddles: 25 skull, 50 breath by 7 @1:15
4x25 paddles, no pull buoy, skull on back feet out of water @:10 sec rest
100 easy
Thursday 10/11
400 free
200 IM k/s
4x50 free dec 1-3 #4fast! :50
8x25 sprint cycle kick 4 choice 4 breast :40
3x100 25fast/25easy 1:30
12x50 1. Build 2. Fast to flags 3. Fast through turn 4. All fast do in groups of 4 1:00
20x25 4fast 1. Easy swim :30 4 of each stroke
4x25 half way underwater half way easy swim :30
4x25 free 3fast 1no breath :30
3x100 pull paddles breathing 3/5 by 50 1:30
100 easy
400 free
200 IM k/s
4x50 free dec 1-3 #4fast! :50
8x25 sprint cycle kick 4 choice 4 breast :40
3x100 25fast/25easy 1:30
12x50 1. Build 2. Fast to flags 3. Fast through turn 4. All fast do in groups of 4 1:00
20x25 4fast 1. Easy swim :30 4 of each stroke
4x25 half way underwater half way easy swim :30
4x25 free 3fast 1no breath :30
3x100 pull paddles breathing 3/5 by 50 1:30
100 easy
Thursday 10/4 please remember lths girls swim meet will run late due to senior night please plan on getting in around 8:30-8:45pm latest!
400 free
300 pull
200 IM drill/swim by 25
4x25 spring cycle @:30
200 free: 100 fast, 100 easy @3:00
2x100 fly fast,Bk,brst,fly fast by 25 @1:40
100 fast,easy kick by 25 @2:00
200 free: 100 easy,100 fast @3:00
2x100 Bk Fast,brst,free,Bk fast @1:40
100 fast,easy kick by 25 @2:00
200 free all fast @3:00
2x100 brst Fast,Free,fly,brst Fast @1:40
100 fast,easy kick by 25 @2:00
4x50 pull paddles breathing 5/7 :50
100 easy
400 free
300 pull
200 IM drill/swim by 25
4x25 spring cycle @:30
200 free: 100 fast, 100 easy @3:00
2x100 fly fast,Bk,brst,fly fast by 25 @1:40
100 fast,easy kick by 25 @2:00
200 free: 100 easy,100 fast @3:00
2x100 Bk Fast,brst,free,Bk fast @1:40
100 fast,easy kick by 25 @2:00
200 free all fast @3:00
2x100 brst Fast,Free,fly,brst Fast @1:40
100 fast,easy kick by 25 @2:00
4x50 pull paddles breathing 5/7 :50
100 easy
No practice Saturday 10/6
Tuesday night 10/2
500 every 4th 25 choice
300 k,d,s IM
3x50 build @:50
3x200
75 long and strong, 50 build,75 fast @3:00
4x75 kick
Easy fast easy by 25 odds the evens are fast easy fast by 25 fins if needed.
8x25 2 of each stroke @:30
Odds: fast breakout
Evens: Fast finish
5x100 pull @1:30
Odds: Fast
Evens: Smooth
8x25 Kick on back, fast swim by 25 IMO @:30
6x50 2 fast,1 easy free @:50
100 easy
Tuesday night 10/2
500 every 4th 25 choice
300 k,d,s IM
3x50 build @:50
3x200
75 long and strong, 50 build,75 fast @3:00
4x75 kick
Easy fast easy by 25 odds the evens are fast easy fast by 25 fins if needed.
8x25 2 of each stroke @:30
Odds: fast breakout
Evens: Fast finish
5x100 pull @1:30
Odds: Fast
Evens: Smooth
8x25 Kick on back, fast swim by 25 IMO @:30
6x50 2 fast,1 easy free @:50
100 easy
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