Thursday 6/8/17

Thursday 6/8/17

PLEASE make sure you are signed up for the summer session! Thank you

Warm up-

300 swim

300 pull

300 kick with fins

(900)

2 x (4 x 50) @ 1:00

25 easy / 25 fast

25 fast / 25 easy

50 build

50 fast

(400)

For the next set, you are simply alternating between 100s and 200s and cycling through easy/medium/fast for each 100 or 200. 

Rest 10-15 sec. 

2Xs-

1x100 easy – focus on long strokes 

1x200 moderate

1x100 fast

1x200 easy – focus on long strokes 

1x100 moderate

1x200 fast

(1800)

100 cool down

Tuesday 6/6/17

Masters 6/6/17

Warm up-
200 SKIPS (Swim, kick, IM drill, pull, kick)
(1000)

Main set-
1 x 300 @ 4:00 with fins
50 choice/50 build free/50 fly/repeat
6 x 50 @ :55 free no fins
R@30

1 x 300 @ 4:00 with fins
50 choice/50 build free/50 fly/repeat
6 x 50 @ :50 free no fins
R@30

1 x 300 @ 4:00 with fins
50 choice/50 build free/50 fly/repeat
6 x 50 @ :45 free no fins
R@30
(1800)

200 cool down

saturday 6/3

Saturday 6/3- PRACTICE IS FROM 6:30-7:30AM!!!!

Warm up-
600/400 Choice- this can be swim, kick, and pull

Main set-
1 x 300...Free- every 3rd 50 is drill @ 5:00
2 x 150s...75 IM/75 free @ 2:30
3/2 x 100s...Choice @ 1:40
6/4 x 50s...Free- Pull breathing 3,5,7 @ :50

1 x 300...IM 25 kick/25 drill/25 swim @ 5:30
2 x 150s...50 Fly/50 Back/50 Breast @ 2:45
3/2 x 100s...Choice @ 1:45
6/4 x 50s...Free- add 1 dolphin kick off wall each 50 starting with 3 @ 1:00


3000/2400

Masters 6/1/17

Masters 6/1/2017

Warm up:
500/300 swim
200 kick
200 pull
200 IM drill
(1100)
----------------
Main set:
3/2 Rounds of:

1 x 200 free @ 3:10
2 x 100 choice no free @ 1:50
4 x 50 kick...25 easy 25 hard @ 1:10
4 x 25 fast @ :30 stop in middle
(2100)
-----------------
50 Easy