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
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
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
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.
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
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
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
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
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