Saturday 12/9/17

Masters 12/9/17

Warm up-

500 swim 75 swim/25 drill choice

300 pull breathing 3,5,7 

(800)

Drill set-(400)

8x50s free drill/swim @ :50/1:00

Back to a basic drill today----

Fingertip Drag Drill

This drill is swimming normal Freestyle while dragging your fingertips along the surface of the water on the recovery. Focus on a high elbow recovery, which ensures proper hand and elbow position at your hand entry. 

Kick set-

10x50s @ 1:00 with fins

#1-5 fast easy

#6-10 easy fast

(500)

Main set-

3Xs:

2x100s @ 1:40/1:50

2x75s @ 1:10/1:20

2x50s @ :50/1:00

2x25s @ :30/:40

#1 fast

#2 easy

(1500)

Rd1- free

Rd2- choice

Rd3- free

Cool down

Thursday 12/7/17

Masters 12/7/17

Warm up- (900)

4x150s @ 2:30

Build by 50

6x50s @ 1:00 breast free

Breast is double pull outs 

Free at least 4 dolphins!

Skill set- (1000)

10x25s fly @ :40

Odds- 1 pull 4 kicks, focus on pressing chest and kicks up and down

Evens- max DPS 

5x50s back @ 1:00

Odds- 3 pull 6 kicks

Evens- max DPS

10x25s breast @ :40

Odds- kick pull kick

Evens- max DPS

5x50s free @ 1:00

Odds- 3 pulls 6 kicks

Evens- max DPS

Main set: (1300)

1x200 @ 3:10/3:20 Free middle 100 fast, push second 50 right off the flip

2x100s @ 1:45 IM- fly, back, 50 breast

3x50s @ 1:00 back attack the turn

4x25s @ :30 fly fast!!

Rest 1:00

100 cool down

Thursday 12/5/17

Thursday 12/5/17

There is a HOME LTHS BOYS’ meet.
Please be patient and do not get in the water on either side, until the boys are done and out of the pool. Thanks

Warm-up-
2 Rounds
1x250 Free @ 4:15 nice long strokes, long streamlines
1x150 IMO no free @ 2:45 build/drill by 25
(800)

Pre-Set
20x25 @ :30
odds-hard/easy, evens-easy/hard
10 kick
10 pull
(500)

Main Set
4x100s @ 1:35 best possible average for all 4
3x200 @ 3:10 build by 50
2x300 @ 4:30 build throughout each 100
Rest 2 minutes
1x400 see what you can do

Cool down

Saturday 12/2

Masters 12/2

Warm up:

500 swim

4 x 75 kick with fins @ 1:20

6 x 50 build/drill choice @ 1:00

8 x 25 sprint cycle @ :30

(1300)

-------------

Main set-2 rounds of:

1x 300 free...100 strong/100 build/100 fast @ 4:15

2x 150 IM NO FREE @ 2:30

2x 100 swim=

50 build free/25 choice easy/25 fast free @ 1:40

2x 50 choice @ :55

(1800)

-----------------

100 cool down