Tuesday 5/21 DEEP END

400free
200pull
200IM
100kick
4x25 sprint cycle

3x100 @1:25 hold under 1:20
4x50 dec 1-4 :50
3x100 @1:20 hold under 1:15
4x50 1 of each stroke fly/back/breast/free :55
3x100 @1:15
4x50 kick 1:00
Fast/easy
1x100 free AFAP (as fast as possible)
4x50 pull breathe by 3. @:50

100easy
Saturday May 18th

200 skips

100IM @1:35
4 x 50 fly :50
100 free 1:30
4 x 50 free :50
100 IM 1:35
4 x 50 back :50
100 free 1:25
4 x 50 free :45
100 IM @1:30
4 x 50 breast :55
100 free @1:20
4 x 50 free :45


100cool down 
Thursday May 16th


300 free every 4th kick on back
200Pull
1000IM
100Kick
4x25 sprint cycle :30
4free

4x200 @3:00



1. smooth
2. DPS
3. Build kick
4. Fast


50easy (start set on top)


4x150 @2:15
1. smooth
2. DPS
3. Build Kick
4. FAST


50easy (start set on the top)


4x100 @1:30
1. smooth
2. DPS
3. Build kick
4. FAST


50easy (start set on top)


4x50 @:50
1. smooth
2. DPS
3. Build kick
4. FAST

Lane lines out! Thanks!

Tuesday May 14th

Warm up-
200 swim
200 IM drill
200 pull

Drill set-
6x100s WITH FINS @ 1:50
odds- 25 left side kick/25right side kick/50 streamline kick on back
evens- 25 left arm swim/25 right arm swim/50 swim

Main set-
3x300s @ 5:15/6:00
100 free 
100 choice
100 free 

Do 4 times choice:
1x50 Build @ :50
1x50 Fast feet @ :50
1x50 Fast @ :50
1x50 Easy @ 1:30
NO MASTERS TONIGHT Thursday May 9th

See you all Saturday at 6am. Shallow end due to Sectional Water polo games.

Water polo games at South Campus tonight until 9pm and North has Adult Fitness until 9:30pm.

Sorry!
Tuesday 5/7 DEEP END

400free every 4th 25 IMO kick
3x100 50IMO/50free @1:40
100kick
4x25 sprint cycle :30

3x200 free 2:45
4x50pull breathe by 5 on :50
3x200IM 3:10
4x50 scull/IMO by 25 1:00

3x100 kick with fins @1:55 dec 1-3

100ez
Saturday 5/4 (SHALLOW END ONLY)

200SKIPS
16x25 sprint cycle 4of each stroke @:30

Kick x2 both rounds are choice
1x75 @1:40
1x50 @1
1x25 @:30

12x25 @ :30
Odds:Underwater
Even: Butterfly

2x100 Odd: IM Even:Free

6x75 @1:30IM 1:15free
ODDS: IM
Evens: Free

8x25 Fast 100pace goal choice of stroke
Thursday 5/2

400free every 4th 25 IMO
200pull
100IM
100KICK
4x25 sprint cycle

x4
225IM, move build 75 each round @3:30
4x25 Fast IMO by round :30

after the 4 rounds
8x50 IMO (2 of each stroke) :50
Odd: EZ/FAST
Even: FAST/Ez

8x25 :35 no breath, 12 strokes or less

100 EZ
Tuesday 4/30 FREE DAY 

400free every 4th 25 is free kick
200pull paddles
100kick

4x100 free neg split @1:30
3x200 dec 1-3 @3:00
3x100 Build @1:30
50easy
8x50 
1. FAST 7. +2 seconds from the fast one @:55
8x25 kick 3fast 1 ez @:30
3x100 pull paddles breathing 3/4/7/9 @ 1:30

100easy
Saturday 4/27



4 x 125 warmup free last 50 is choice drill @2:15

16x25 sprint cycle :30 4 of each stroke 

 
4 x 100 IMO 

4 x 50 swim 25 IMO / 25 FR :50

4 x 25 @ :30 FAST!

4 x 50 25 FR / 25 IMO @:50

4 x 75 25 swim / 25 kick / 25 swim IMO @1:30

4 x 100 IM dec 1-4

4 x 125 FR build @2:00


100 cool down 

Thursday 4/25 Deep end

400free every 4th 25 IMO KICK
100pull
200IM Drill/Swim
4x25 sprint cycle

10x100
1-3 dec free 1:30
4-7 add on progression (25fast/75ez) (50fast/50ez) FAST IS KICK EZ IS SWIM @2:00
8-10 IM dec 1-3 1:40

x4 IMO by round for the 150!
1x150 25FAST IMO/25 EZ free @2:25
2x75 IM no free @1:20

100cool down
Tuesday 4/23

200free
200pull
200IM drill/swim
200free

3x50 dec 1-3 :50

2x200@ 2:55/3:00/3:05
3x100 move fast 50 @1:30/1:45

2x200 2:45/2:55/3:00
6x50 2 fast 1 easy free @:50

2x200 @2:35/2:45/2:55
8x25 4 fast 1 ez free choice :30

100 easy

Saturday 4/20

Warm up
200SKIPS


4x50 IMO kick/swim @1
16x25 sprint cycle @30 4 of each stroke

3x100IM @1:30

3x250 1.50fly/50free/50fly/50free/50fly 2.50back/50free/50back/50free/50back 3.50breast/50free/50breast/50free/50breast @4

8x25 choice ez fast by 25 @:30

100 cool down
THURSDAY April 18th

400Free every 4th IMO kick
200pull
100IM
4x25 sprint cycle

4x50 dec 1-4 :50
3x100 free dec 1-3 1:30
2x100 1.ez 2.Fast @1:30
1x100 Fast! 1:30

3x150 free move the fast 50 @2:15
10x50 1.build 3. Pace (try and keep the time the same for all 3) 1. Ez then repeat
8x25 free 3 or less breaths @:25

2x100 pull paddles @130

100 cool down
NO MASTERS Tuesday April 16th

Boys and Girls water polo games at South 4 games total and the last game is supposed to start at 7:35pm

See you Thursday! 

Great job to everyone that swam this past weekend at MASTERS STATE! 

4/11/19

Thursday 4/11/19

100 free
200 Pull
100 IM
4x25 spring cycle @:30

300 free @4:30
3x100 Free @1:30
1. D-P-S
2. Build
3. Fast

300 free @4:20
3x50 IMO @:55

300 free @4:10
3x100 Kick @2:10/2:15
1. 25 fast,25 easy
2. 50 fast,50 easy
3. All fast

300 free @4:00
3x100 pull with paddles @1:30
Descend 1-3

100 easy
Tuesday 4/9

1. Saturday Practice 4/13 NO PRACTICE. Pool maintenance will be installing a part and no one can swim in the pool Saturday. 
2. I hope everyone is enjoying the warmer weather! 
3. Thank you!  

Warm-up
400 Every 4th is IMO kick
2x200 pull dec 1-3 @3
3x100 IM dec 1-3 @130
4x25 sprint cycle 

3x200 free dec 1-3 2:50
2x100 kick Odd: EZ Even: Fast @2:05
3x100 IM dec 1-3 @1:35

10x50 free
3@45
2@40
3@45
2@40

cool down 100 ez  
Saturday 4/6

Warm-up
200SKIPS
4x25 sprint cycle

1100
pre set
8x50 free dec 1-4 asc 5-8 #4 & 5 FAST! :50

1500
Main
4x100 3,4,5,6 dolphin kicks off each wall! 1:30
8x50 25 Under water/ 25Fast choice :50
4x25 kick Odds:fast Evens:EZ :30
16x25 3Fast 1Ez choice :30

2800

cool down
100
1. Pool water temp is still warm! the air is cool.
2. Remember Illinois Masters State Swim Meet is 4/12-4/14 at Munster.

Thursday 4/4 

warm up
300free
200IM
200pull
100kick
4x25 sprint cycle :30

5x100 free @1:30
Odds: Fast
Evens: Slow

50ez free

4x150 @2:25
100free build stop rest :05 50IMO Fast

50ez free

3x200
1. free: 50fast/50ez @2:50
2. Pull build @3
3. Kick IMO 25fast/25ez @4

8x25 odds: Fast evens: EZ :30 choice

100cool down
1. Sorry for not posting Thursday and Saturday!
2. FYI Pool conditions for tonight- The pools air and water is really warm! 

Tuesday April 2nd 

Warm-Up
400 every 4th 25 IMO
300IM KDS
200Pull
4x25 sprint cycle choice


400free 5:30
4x100IM 1:35

300pull
4x75 IM no free 1:15

200 25 scull/25 kick by 50
4x50 IMO fast, easy by 25 :55

100 cool down
Tuesday 3/26

400 every 4th 25 is IMO
200pull
200 IM 25kick/25 swim
4x50 descend 1-4

1000
x4
200Free dec by round last round is fast @2:50
5x50 IMO by round
1.Drill
2.25 Fast stroke, 25 easy free
3.25 easy free, 25 Fast stroke
4. All stroke
5. Easy Free

4x50 easy free count strokes :50


Saturday 3/23/2019 Lane Lines need to come OUT and have a wonderful weekend! Please be out by 7am as water polo will be getting in.

WARM-UP
500free every 4th is kick on back
300 IM K/D/S
8x25 sprint cycle

4x125s Fast can be choice easy is freestyle 2:00
odds: 75FAST/50easy
Evens: 75easy/50FAST

3x200 pull paddles @ 3:40
50 FAST/100 easy/50 FAST

8x50 1.build 6. pace 1. easy stroke choice focus on 200/500 pacing!
@:50

12x25 @:35
odds: Underwater
Evens: Choice Fast

100 cool down
Thursday 3/21 GO Blackhawks


400free every 4th is choice
300pull paddles
100IM
100kick
8x25 sprint cycle 4free 4 choice :30


x4 IMO by round
3x50 :55
1. 25free/25stroke
2. 25stroke/25free
3. all stroke
2x25 Fast :30

All Free
1x100  1:25
3x50 :50
2x100 free 1:20
3x50 :45

3x100 pull paddles breathing 3/5/5/7 1:35

100 cool down

Thursday 3/14 happy pie day

200free
300IM KDS
6x50 build drill :55
ODD: IMO
Evens: FREE
4x50 free dec 1-4 :50

8x75 freestyle dec 1-4 ascend 5-8 4 & 5 FAST! 1:15
8x25 3fast free 1 ez kick :30

50easy swim

8x75 IM move the fast 25 4 & 8 FAST 1:20
8x25 2 of each stroke fast! :30

3x100 pull paddles breathing 3/5/5/7 1:30

100cool down 

Tuesday

200SKIPS
4x25 sprint cycle

4x100 1:40 IM

9x50 2 fast 1 easy @1
2IMOfast 1ez free

x2 1st round free 2nd round choice

25 :30 FAST
50 :50 easy
75 1:15 FAST
100 1:35 easy
100 1:35 FAST
75 1:15 easy
50 :50 FAST
25 :30 easy

100easy


Saturday Morning 3/9 
Remember no flags in the deep end! 
Lane Lines need to come out. Thanks 

Warm up
400 swim every 4th lap is kick

4 x 50 Free swim / drill @ 1:00 
200 pull breathe 3-5-7 by 25
4 x 50 FR dec 1-4  
:50 


Main
3 x 250 free 1. smooth 50-60% 2. Build 3. Fast @ 3:45-4:00
6 x 50 FR ALL OUT   @ 1:00

4 x 25 ALL OUT FR.  @:20

IM
4 x 100 IM rotate fast 25 the 4th is ALL fast!       @ 1:40 
16 x 25 IMO ODD: FAST Evens: Smooth 4 of each @ :30





COOL DOWN


150 ez 
Tuesday 3/5

300free
200 free build kick to overkick last 50
4x50 dec 1-4 :50
4x25 sprint cycle :30

4x100 add on progression @130
1.25fast/75easy
2. 50fast/50easy
3.75fast/25easy
4. All fast

 8x50 add on progression :50

1 & 5 12.5fast/37.5 easy
2 & 6 25fast/25easy
3 & 7 37.5 fast/12.5easy
4 & 8 All fast

12x75 @1:20
Odds: IMO build
Evens: Free with 5 dolphin kicks off each wall

Cool down
100
Saturday Morning 3/2

300Free
200 IM 25kick/25build
4x50 kick odds: Strong 80% evens: Choice 1:00
6x50 dec 1-3 4-6 Free @:50
8x25 sprint cycle 4-choice 4free :30

Free
1x75  50build rest :05 Sprint 25 @1:20
1x100 50build rest :05 50 Sprint @1:40
1x125 50 build rest :05 75 Sprint @2:20
1x150 50build rest :05 100 Sprint @2:45
1x175 50build rest :05 125 Sprint @3:00
1x200 50build rest :05 150Sprint 4:00

Free
1x100 build1:30
4x50 hold best average FAST! :50
4x25 fast on :20

No free
4x50 Drill25/Swim25 1:00
4x25 Fast Break Out! :35
8x25 3fast 1easy :35

cool down
150


Thursday 28th Last day of the month if you would all like to go to Hillgrove, Kennys, Brixies for a drink practice.

200swim
200IM
200pull
8x25 Fast, Easy IMO 2 of each stroke :30

x4 IMO

3x100 move build 50. @1:30
3x50pull :50 4breaths total
100kick IMO by round 25FAST/25EZ 2:00


Sectional Saturday 2/16/19

500 mix up strokes and freestyle

8x25 sprint cycle choice :30

6x100 odds: Max Distance Per Stroke Evens: build 5 push ups after each

6x75 10 squats after each

6x50 dec 1-3 asc 4-6 1:30 5 push ups

6x25 stroke no free 10 squats

3x100 paddles and pull or swim if you'd like to swim @1:30

100 cool down :)

Saturday 5:30am start time 6:30am end need to be out please and thanks!

warm up
400free every 4th 25 is RIMO
200pull with paddles
16x25 sprint cycle 4 of each stroke :30/:35

kick is choice
75 fast/easy/fast 1:30
50 easy/fast 1
25 fast! :30


main set
5x100 25 yard progression 1:25/1:30
12x25 :35 1.fast 2. fast 3. fast 4. easy pick stroke or mix it up
5x75 build @1:10
6x50 just make :40/45
3x100 pull with paddles breathing 3/5/5/7 1:30

cool down
100





THURSDAY NIGHT

Saturday due to the Lyons Classic at south we need to be out by 6:30am as warm ups start at 6:40-6:45am! Thanks

PRACTICE SATURDAY 5:30-6:30am

300free
200pull
100kick
4x25 sprint cycle

3x300 @4:30
1.Negitive Split
2. 50fast/50easy
3. pull dec each 100

4x75 IMO kick/drill/build @1:20

3x100 free dec 1-3 @1:25

6x50 2 of each stroke no freestyle @ :55

12x25 @ :40

1. Underwater
2. kick on surface IMO
3. Fast swim IMO

2x100 50scull/50over kick @1:40

100easy cool down


Saturday 2/2 pick an interval and have fun!

300swim
200IM drill/swim
200Swim build each 100
100 kick
4x25 sprint cycle

3x200 negative split 2:45/3:00    1500

x2 1round free 1round choice/IM
3x150 @2:10 50build :10 second rest on wall 100 fast!
3x50 @:45 hold 29-35 seconds keep the same for all 3!
4x25 :25/:30 As Fast As Possible
50easy

cool down
100
Saturday 1/26 remember sign up for the super bowl meet at St. Charles is due by mail February 1st.

Warm-up

100SKIPS
3x100 dec 1-3 free @1:30
4x25 sprint cycle choice :35

pre set
8x50 IMO 2 of each stroke drill/swim 1:00

1x500 free @8 min build each 100 last 100fast
1x400IM 25drill/25swim/25kick/25swim @6:30
1x300 free middle 100 is fast @ 4:30
1x200 IM 25easy/25fast 3:15
1x100 as fast as possible bonus points going under 1:05

cool down
100


Thursday 1/24 Sorry Lane Lines Need To come out again!

300free every 4th 25 is IMO


4x200 odds:free 2:50  Evens:IM @3:10

4x50 kick odds: fast/easy Evens:easy/fast
1,2 free kick 3,4 breast kick

3x200 free negative split 2:45

4x50 IM around :55

2x200 @ 2:45
1. 100fast/100easy
2.100easy/ 100fast

4x50 scull/swim IMO 1:00

1x200 Fast! @2:40

4x50 @:50 pull breathe by 5/7

Cool down
100easy


Tuesday 1/22

400free every 4th 25 is no Free
100kick
4x25 sprint cycle :30

x3
4x100 @1:25/1:30free
round 1.Descend 1-4
round 2. Odds: 6fast strokes 6easy strokes evens: Neg. Split
Round 3. Odds fast Evens: Easy

6x50 @1 IMO by round
1.Drill build
2. Build drill
3.fast!

rest 1 min after each round.

cool down
4x100 pull breathing 3/5 @1:30





Saturday 11/19

warmup-
200free
200IM drill swim
100kick last 25 fast


pre set (choice)
6x100 odds:1st and 4th 25 is fast! even: middle 50fast 1:30/1:40

Main freestyle
3x125 @1:45/1:50
4x50 best average @1:00
rest 1:00
3x125@ 1:40
4x50 best average @1:00
rest 1:00
3x125 1:30
4x50 best average :) @1:00

cool down
150
Saturday Distance Day Stay Warm & Have Fun!
Funny Joke- What did the ocean say to the beach?

WARM UP
100SKIPS- swim, choice kick, IM, pull, Swim
200 pull paddles breath 3/5 by 50. @3:00
8x25 sprint cycle :30

MAIN
2x100 @1:15/1:20/1:25
200 neg split @2:45/2:50
50swim recovery 1:10
3x100 @1:15/:1:20/1:25
300 neg split @ 4:00
50swim recovery 1:10
4x100 @ 1:15/1:20/1:25
400neg split @5:15/5:30
50 swim recovery 1:10

cool down
150 swim


Answer- Nothing. It just waved.

THURSDAY NIGHT MIX

3x200 1.Free 2. IM 3. PULL

4x50 Build :50

3x150 free dec 1-3 @2:10

12x25 @;30
2FAST, 1EASY
Fast-IMO Easy-free

5x100 Free make
3-1:15
2-1:10

4x75 Kick @1:30
ODD; FAST, easy, FAST
Even; easy,FAST,easy

4x125 Fast stroke, easy free by 25. The fast stroke is IMO  @1:55

6x50 free
3-:445
3-:40

cool down
100

Tuesday Workout

300 free
300IM K/D/S
3x50free build :50

400IM 50build, 25 easy free, 25 fast stroke@7:00

100free 3 dolphin kicks off each wall 1:40

2x200IM 1.Kick build each 50. 2. Swim half way underwater on every 25! 3:45

100free 5 dolphin kicks off each wall 1:40

4x100IM dec 1-4 @1:40

100free 7 dk off each wall! @1:40

3x100 free sculling with choice kick @ 1:45

8x50 two of each stroke 1. build 2. fast! :55

Cool down 100 easy


Saturday 1/5/2019

Warm up
4x200 3:00/3:15/3:30
Odds: Free Evens: IM no fly

4x50 25underwater 25 2 breaths free @:50/1:00

pre set 1round free 1 round kick
1x100 cruise 1:30/2:00
2x50 build :50/1:00
4x25 fast :30/:35

Main (Pick an interval)
5x100 @1:20/1:25/1:30
5x75 @1:00/1:05
5x50 @:40/:45
5x25@:20

Cool down
200 easy



HAPPY NEW YEAR!
Thursday 8-9pm we will be sharing the pool with gold until 8:30pm Sorry.

WARM UP
300free
200IM k/d
4x50 build @50

5x100 free first one is fast @1:30
4x50 2fly/2back :50

4x100 negative split (2nd 50 is faster than the first) @1:25
4x50 @:50
2back/2breast

3x100 @1:20 goal is to hold under 1:12
4x50@:50
2breast/2free

2x100 @1:15 just make
4x50 2free/2choice @50

1x100 Fast free

cool down 100 easy