Thursday 11/9/17

Thursday 11/9

Warm up:

300 free, 300 pull, 200 kick

Pre-set:

4x50 descend 1-4 @:50/1:00

4x50 IMO build,drill @1:00

Main Set:

10x100 @1:35/1:40

Shoot for 10-15 seconds rest

(Do 5, then rest 2 min, do 5)

X4

50 fast @:55

100 IM @1:45

50 fast=IMO

100 IM=Fast 25 is IMO

8x50 @1:00

Fast,easy by 25 (fast=1 breath)

100 easy

Tuesday 11/7/17

Masters 11/7/17

400/300 swim

300/200 kick

300/200 pull

2x thru:

3x100s IM@ 1:45/2:00

1-drill

2-swim

3-fast

1x200 Free @ 3:15

Focus on long strokes and nice steady kick!!! Slow the arms down to focus on kick.

4x75@1:30

1-50 fly 25 back

2-50 back 25 breast

3-50 breast 25 free

4-all free

12/8x50s @ 1:00

Choice stroke in groups of 4: 

1-easy, 1-build, 2-fast

100 cool down

Saturday 11/4/2017

Saturday 11/4/2017

Morning workout brought to you by Coach Paul :)
Out by 7:00am please!

Warm up-
400/200 swim
200/100 kick
200/100 IM drill/swim
8/4 x 25 sprint cycle @ :30
(1000/500)

Main set:
4x 50 Free dec 1-4 @ :50/1:00
4x 100 IMO drill/swim by 25s @ 1:45/2:00
4 x 25 free fast @ :30/:40

4x 50 choice, all the same stroke descend 1-4 @ 1:00
4x 100 pull breathe 3-5-5-7 by 25 @ 1:45/2:00
4 x 25 fly or breast fast @ :40

4x 50 Kick @ 1:10
4x 100 FR dec 1-3, #4 is fast from the blocks, free or IM @ 1:30/1:40
4 x 25 back fast @ :35
(2100/1650)

cool down 100/50

3200

Thursday 11/2/17

Masters 11/2/17

Warm up-

6x150s @ 2:30 Swim-drill-Swim

Odds- Free

Evens- no free

16x25s @ :30 4 of each stroke

Odds- fast/easy

Evens- Easy/fast

Kick set-

6x100s @ 2:00

kick with fins on back

Main set- 

1x200 @ 3:20 negative split

3x100s @ 1:45 IM

4x50s @ :50 Free

Repeat

Cool down