tuesday 11/8

Masters 11/8

Munster Meet is Saturday! Warm ups 7:30-8:45am, meet starts at 9:10am. You can deck enter. See meet information at link below-

https://www.teamunify.com/inmmm/__eventform__/748914_2016%20MMA%20Fall%20Frenzy%20meet%20letter%20v2.pdf

Warm up-

400/300 swim

300/200 kick

6/4 x 50 @ 1:10 - build/drill

8 x 25 @ 30 - sprint cycle

(1200/900)

 

10 x 50s @ 1:15

12.5 front scull/25 fast turn/12.5 easy

(500)

https://m.youtube.com/watch?v=bZ7ZwvGGW5k

 

Main: 

X4/3

8 x 25 @ :35/:40

2 drill

2 build

​4 fast ~100 pace

1 x 100 @ 2:00 easy

(1200/900)

 

6 x 50 @ 1:00 descend 1-3, ascend 4-6

(300)

Total- 3200/2600

saturday 11/5

Masters 11/5

Warm up:

400/300 swim

200/100 pull

4 x 100 50 drill/swim choice @ 1:40/2:00

6 x 50 descend 1-3 choice @ 1:00

(1300/1100)

Main set:

5/4 x 200  @ 3:15 count your stroke on the first length and then try to reduce your number by one or two for the rest of your 200.  

(1000/800)

16/12 x 50s @ :50/1:00

1- build, keep strokes nice and long

2- fast, hold you time

1- easy free recovery

(800/600)

100 easy

Total- 3200/2600

thursday 11/3

Thursday 11/3/16

WARM UP:

200/100 SKIPS- swim, kick, IM, pull, swim

(1000/500)

16/12x25s @ :35/:40 IMO

Fly, back, free- 6 underwater dolphin kicks!

Underwater dolphin-

https://m.youtube.com/watch?v=rAIRWXYX3s8

Breast- double pull outs

Pull outs- 

https://m.youtube.com/watch?v=E4XN3KdVVlk

(400/300)

MAIN SET:

1 x 200/100 IM drill/swim @ 3:30

4 x 50 FL w/fins...25 drill/25swim @ 1:00

4 x 50 BK @ 1:00

4 x 50 BR @ 1:00

1 x 200/100 FR drill/swim @ 3:15

4 x 50 @ :55 free

4 x 50 @ :50 free

4 x 50 @ :45 free

(1600/1400)

200 cool down

3200/2400

tuesday 11/1/16

11/1/16

GO CUBS!!

Butterfly day ;). Don't be afraid.

Butterfly-

https://www.youtube.com/watch?v=UffZn_-lU54

 

Butterfly Breathing-

https://www.youtube.com/watch?v=mSRQrZAxCUA

 

Butterfly Kicking-

https://www.youtube.com/watch?v=ebMfr7n65_c

Warm up-

500/300 free...alternate 75 swim/25 drill

300 IM...kick(no board)-drill-swim

8/4x50s CHOICE @ 1:00 25 drill/25 swim

(1200/800)

5/3x100s kick @ 2:10

Alternate 25 fast/25 easy

(500/300)

Drill set-

16x25s @ :40 with fins

1-4...superman arms, fly kick, make sure to press chest

5-8...1 pull 4 kicks

9-12...3 right arm, 3 left arm

12-6...fly arms, flutter kick, stay low when breathing

(400)

Main set:

8x75s without without fins @ 1:20/1:30

1st 25...5 fly strokes then free

2nd 25...6 fly strokes then free

3rd 25...7 fly strokes then free

(600)

8x50s @ :55

25 IMO fast/25 free

(400)

100 easy

Total-3200/2600