Tuesday 3/8

Tuesday 3/8

Warm up-

600 swim…alternate 150 swim/50 drill

 

8/6x50s kick with fins @ 1:00 25 FAST/25 easy

4/3x150s pull @ 50 ¾ catch up drill/100 pull

 

Drill/skill set:

12x25s @ :40

Odds- start with 4 dolphin kicks and add one each 25 up to 9 dolphin kicks, then swim fly, back, or free

Evens- double pull out breaststroke

 

Main set:

5/4x100 swim @ 1:25, rotate the fast 25, last one all out 

10/8x50 @ :55…25 no free/25 free

 

100 cool down

 

3000/2550

Saturday 3/5

Saturday 3/5

After practice let's have a bagel and talk about upcoming meets and the state meet!!!

Warm up-

3x200s free @ 3:30...think about dinstance per stroke, 

count strokes and try to keep them the same number

8x50s kick with fins @ 1:00

2- right side

2- left side

2- streamline on back

2- superman on stomach

Backstroke drill:

8x50s

4- 25 right arm, 25 left arm

4- 3pull 6 kicks

Main set- 4 times:

3x75s @ 1:10 build by 25, last 25 is fast, all free

1x75 @ 1:30 easy

1x75 ALL OUT CHOICE

100 easy

Thursday 3/3

Masters 3/3/16

600-100 FR/100 IM drill/100 choice

300 free pull breathing 3,5,7 repeat

Kick-

5x100s free with fins @ 1:50/2:00

5x50s choice no free @ 1:10

Main set- Do 2X's:

3x125s:

Round 1-IM, rotate the 50, no 50 free,

@ 2:10/2:30...Stroke that is 50 is FAST, 25s MDPS

Round 2- free @ 1:45/2:15

3x75s:

Round 1-free @ 1:15 build to a fast last 25

Round 2-IM, no free @ 1:25, descend 1-3

50 EASY after Round 1

100 EASY after Round 2

Tuesday 3/1

Tuesday 3/1

Warm up-

8x100s @ 1:40/2:00

Odds- 75 free/25 drill

Evens- IM

Pull set-

10x50s pull @ :55

#1-4:3 breaths/4 breaths

#5-8:2 breaths/3breaths

#9-10:1 breath/2 breaths

Main set-

Do 3X/2Xs-

4x25s @ :30 Build each 25

2x100s @ 1:45 choice- negative split (second 50 faster than the first)

4x50s @ :50/1:00 choice, all 4 the same stroke, can change each round, 

descend 1-4

1x50 easy...

Cool down-

50 easy

3000/2450