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