WARM UP: 900 [750]
600 choice (straight swim no stopping)
{25 FL kick (3 streamline kicks under water off wall, then arms at side on back at surface)
[2] 4 x {25 FR kick (field goal position on stomach, start fast finish easy)
{25 FR swim (H-up fast)
*all 25's done with fins*
MAIN SET: 1600 [1200]
100 FR (MDPS)
100 FL/FR (3 FL strokes fast off of each wall, easy FR rest of the length)
100 FL/FR (25 FL fast / 25 FR easy)
100 FL/FR (50 FL fast / 50 FR easy)
100 FR (MDPS)
100 BK/FR (6 BK strokes fast off of each wall, easy FR rest of the length)
100 BK/FR (25 BK fast / 25 FR easy)
100 BK/FR (50 BK fast / 50 FR easy)
100 FR (MDPS)
100 BR/FR (3 BR strokes fast off of each wall, easy FR rest of the length)
100 BR/FR (25 BR fast / 25 FR easy)
100 BR/FR (50 BR fast / 50 FR easy)
[skip] 4 x 100 IM (descend 1-4)
Tuesday 11/5
WARM UP: 1000 [500]
[1] 2 x 500 choice (25 scull / 75 drill / 25 swim)
MAIN SET: 1500
4 x 50 FR (MDPS, set interval that gives you :10 rest)
100 FR kick w/board & fins (build)
4 x 50 FR (subtract :05 from interval on first set of 50's)
100 choice kick (streamline on back, no fins)
4 x 50 FR (subtract :10 from interval on first set of 50's)
100 FR kick w/board & fins (build)
4 x 50 FR (subtract :15 from interval on first set of 50's)
100 choice kick (streamline on back, no fins)
4 x 50 FR (at interval from first set of 50's, hold faster than 4th set of 50's
100 FR kick w/board & fins (build)
[1] 2 x 500 choice (25 scull / 75 drill / 25 swim)
MAIN SET: 1500
4 x 50 FR (MDPS, set interval that gives you :10 rest)
100 FR kick w/board & fins (build)
4 x 50 FR (subtract :05 from interval on first set of 50's)
100 choice kick (streamline on back, no fins)
4 x 50 FR (subtract :10 from interval on first set of 50's)
100 FR kick w/board & fins (build)
4 x 50 FR (subtract :15 from interval on first set of 50's)
100 choice kick (streamline on back, no fins)
4 x 50 FR (at interval from first set of 50's, hold faster than 4th set of 50's
100 FR kick w/board & fins (build)
Mark Your Calendars!
Tri Smart Masters Meet
Date: December 15
Location: Lemont, IL
Fees: $5 meet surcharge per swimmer. $5 per event.
Events: 500 free, 100 breast, 50 back, 100 fly, 200 IM, 100 free, 50 breast, 100 back, 50 free, 50 fly, 100 IM, and 200 free
Lattof Masters Swim Meet
Date: January 12
Location: Des Plaines, IL
Fees: $5 per event. Deck Entries ($5 deck entry fee + $5 per event). $7 per relay.
Events: 200 free, 100 fly, 200 Mixed Medley Relay, 50 back, 100 free, 200 Medley Relays, 50 breast, 100 Individual Medley, 50 fly, 200 free relay, 100 back, 50 free, 100 breast, Mixed Free Relay
Swim-a-pooloza
Date: January 26
Location: Lemont, IL
Fees: $30 Advanced Entry. $40 Event Day Entry.
Events: 100x100s on the 100 (10,000 yards total), 100x75s on the 100 (7,500 yards total), 100x50s on the 100 (5,000 yards total)
St. Charles Super Bowl Masters Swim Meet
Date: February 2
Location: St. Charles, IL
Fees: $15 for three or less events. $20 for four events. $25 for five events.
Events: 500 free-mix, 400 IM-mix, 100 IM, 100 fly, 50 breast, 100 free, 50 back, 100 breast, 50 free, 100 breast, 50 free, 100 back, 50 fly, 200 free, 200 IM-mix
Date: December 15
Location: Lemont, IL
Fees: $5 meet surcharge per swimmer. $5 per event.
Events: 500 free, 100 breast, 50 back, 100 fly, 200 IM, 100 free, 50 breast, 100 back, 50 free, 50 fly, 100 IM, and 200 free
Lattof Masters Swim Meet
Date: January 12
Location: Des Plaines, IL
Fees: $5 per event. Deck Entries ($5 deck entry fee + $5 per event). $7 per relay.
Events: 200 free, 100 fly, 200 Mixed Medley Relay, 50 back, 100 free, 200 Medley Relays, 50 breast, 100 Individual Medley, 50 fly, 200 free relay, 100 back, 50 free, 100 breast, Mixed Free Relay
Swim-a-pooloza
Date: January 26
Location: Lemont, IL
Fees: $30 Advanced Entry. $40 Event Day Entry.
Events: 100x100s on the 100 (10,000 yards total), 100x75s on the 100 (7,500 yards total), 100x50s on the 100 (5,000 yards total)
St. Charles Super Bowl Masters Swim Meet
Date: February 2
Location: St. Charles, IL
Fees: $15 for three or less events. $20 for four events. $25 for five events.
Events: 500 free-mix, 400 IM-mix, 100 IM, 100 fly, 50 breast, 100 free, 50 back, 100 breast, 50 free, 100 breast, 50 free, 100 back, 50 fly, 200 free, 200 IM-mix
Saturday 11/2
WARM UP: 1000
400 TSFGC-up w/fins
300 IM (25 left arm / 25 right arm / 25 swim)
200 FR pull w/paddles (breathing 3's)
100 choice kick w/board (no fins)
MAIN SET: 1500 [1000]
{6 x 25 choice no FR (1/2 length fast / 1/2 length easy)
{
[2] 3 x {3 x 50 FR (build each 50)
{
{200 IMS (25 MDPS / 25 FR fast kick)
400 TSFGC-up w/fins
300 IM (25 left arm / 25 right arm / 25 swim)
200 FR pull w/paddles (breathing 3's)
100 choice kick w/board (no fins)
MAIN SET: 1500 [1000]
{6 x 25 choice no FR (1/2 length fast / 1/2 length easy)
{
[2] 3 x {3 x 50 FR (build each 50)
{
{200 IMS (25 MDPS / 25 FR fast kick)
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