Saturday 4/8/17

Saturday 4/8/17

GOOD LUCK AT STATE LYONS MASTERS SWIMMERS!!

Warm up-
15 minute swim
8 x 50 Kick with fin @ 1:10 

Main set:

6 x 50 @ 1:00 count strokes and hold count while descending time 

1x100 easy swim
4 x 25 Free ALL OUT @ :40
1x100 pull
2 x 50 Free ALL OUT @ 1:20
1x100 easy swim
4 x 25 Fly ALL OUT @ :40
1x100 pull
4 x 25 choice ALL OUT @ :45
1x100 easy swim
100 ALL OUT

(1300)

200 Cool down

Thursday 4/6

Masters 4/6/17

Warm up-
400 swim
200 Kick
8x50s choice @ 1:00 25 build into fast turn/25 drill
8x25s @ :30 sprint cycle 4-free, 4-choice
(1200)

Main set-
#1)
8 x 50 4-free 4-choice descend 1-4, 5-8 @ 1:15
1 x 100 easy
8 x 25 free @ :45 fast!
1 x 100 easy
2 x 200 free 85-90% effort @ 4:30
75 swim/rest 10s, 75 swim/r 10s, 50 swim
(1200)

#2) optional for state swimmers
3x100s @ 1:50 pull last 25 3 breaths only
4x75s @ 1:15 choice with fins 50 build 25 fast
(600)

State swimmers- 2x25s fast from block with a turn
200 cool down

Tuesday 4/4

Tuesday 4/4

Warm up-
400 swim
300 pull
200 Kick
8x25s sprint cycle @ :35
1-4 free, 5-8 choice

Set#1-
6 x 75 @ 1:15
Odds-IM or Choice
Evens-Free, last 25 no more than 2 breaths
Descend in groups of 2, #5&6 will be fast

100 EASY

Set#2-
IM is FAST, free is recovery:
1 x 100 @ 1:45 IM/choice
1 x 100 @ 1:45 free
2 x 75 @ 1:20 IM (fly/back/breast) or choice
1 x 100 @ 1:45 free
3 x 50 @ :55 IM (fly/BK, BK/BR, BR/FR) or choice
1 x 100 @ 1:45 free
4 x 25 @ :30 IM (add up to fast 100 IM time) or choice (add up for fast 100 time)
1 x 100 @ 1:45 free

16x25s @ :40
3- fast, 1-easy
Choice in groups of 4
Focus on good streamlines, underwaters, not breathing off wall on fly & free

Starts?
Cool down

Sunday 4/2/17

Masters 4/2/17 PRACTICE TODAY 6-7PM at SOTH CAMPUS

Warm up-
400 swim
300 IM kick/drill/swim
(700)

6x75s @ 1:20
Odds: Choice
Evens: Free
Descend by groups of 2
(450)

4 Rounds-
2x100s free @ 1:30/1:50
8x25s @ :30 fast kick rds 1&3 and pull rds 2&4
25's are choice
(1600)

8x50s descend 1-4 @ :55
(400)

Cool down