Saturday 6/1 Have Fun

300free
100IM
4x100 50IMO/50free @1:40
100pull
100kick

6x100 @1:30
ODDS: Negative split
EVENS: DEC 1-3

8x75
1-4 25kick/50overkick swim @1:20
5-8pull paddles dec 1-4 @1:10

10x50 pace goal to keep each 50 the same time. @55

12x25 only 3 breaths
6@25
6@20

100 cool down lane lines out & have a great weekend!

Thursday 5/30 (LTHS PROM is tonight you might have to park farther away than normal)

400free
200IM drill/swim
100pull
4x25 sprint cycle :30

8x100 @1;45
1. 100fly
2. 50fly/50back
3. 100back
4. 50back/50breast
5. 100breast
6. 50breast/50free
7. 100free
8. 50free/50fly

8x75  @1:20 2 of each stroke
1. Kick/Drill/Swim
2. Kick/SWIM/FAST

3x200 @3:30
50scull/100 IM/ 50 fast IMO no free

cool down 100

TUESDAY 5/28

200SKIPS
4x50 Dec 1-4 :50

200 FAST @3

50easy @1:00

2x100 @1:40
50build rest :05 50 FAST

50easy

4x50 @1
25 no breathe rest :05 25 FAST IMO

300free @4
4x75 kick dec 1-4 @1:35

300IM @4:30
2x75 pull 1.smooth 2. FAST @1:10

100 cool down

LANE LINES OUT

Saturday 5/25

300free
300IM K/D/S
4x25 sprint cycle kick :35
8x25 sprint cycle swim 4 free 4 no free :30

1x400 5:45
200build rest :05 100FAST rest :05 100DPS
4x50 Freestyle Best average 1:00

1x300 4:30
100build rest :05 100FAST rest :05 100DPS
4x50 no free best average @1

1x200 @ 3:00
100build rest :05 100FAST!
4x50 free best average 1:00

1x100 FAST free 1:25
4x50 best average no free 1:00

8x25 FAST 2 of each stroke :30

100 easy cool down

Thursday May 23rd
Remember to sign up for Summer. Saturday May 25th is our last day. Thanks!

200SKIPS

12x75 @1:10
1 .DPS
2. Build
3. FAST

3x100 @1:50
50scull with paddles/50pull with paddles

12x50
ODDS: FAST/EZ
EVENS: EZ/FAST
1-6 free :50
7&8 FLY :55
9&10 BACK :55
11&12 Breast :55

100easy

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