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
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
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
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
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
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
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
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
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