Saturday 2/27

Masters 2/27

GOOD LUCK TO THE LTHS BOYS SWIMMING AT FINALS TODAY! 

GO LT!

Warm up:

400 swim last 25 of each 100 is drill

300 pull breathing 3,5,7,3 by 25 

8x25s sprint cycle @ :30/:40

1-4 free

5-8 no free

Kick set

5x50s @ 1:05

4x50s @ 1:00

3x50s @ :55

2x50s @ :50

1x50 ALL OUT

Breaststroke work-

9x50s @ 1:00

3 of each 

kick, pull, kick

3 second glide

Regular breast, count your strokes, goal is 7 strokes!

6x75s @ 1:20

Odds-free

Evens-IM or Choice (no free)

Descend in groups of 2 (5&6 are fast!)

9x50s @ 1:10

Breast/free

2 fast 1 drill

100 easy

Thursday 2/25

Thursday 2/25

400/300 swim...last 25 of each 100 drill

6/4x50s @ 1:00 build/drill choice

200 pull 100 free/100 choice

Kick set:

7x75s kick w/fins @ 1:20/1:30

Odds-25 easy/50 fast

Evens-25 fast/25 easy/25 fast

#7 all out **

**try and beat your fastest 100 free swim time

25 EASY

MAIN SET:

1x300/200 Free @ 4:15/4:45

6x50s @ :50/:55, descend 1-3, 4-6

1x200/100 IM @ 3:15/4:00

6x50s IMA @ :55/1:00 fly/BK, BK/BR, BR/fr

1x100 Free @ 1:25/1:45

12x25s @ :30/:40 choice, groups of 4

1-smooth, 3-fast

50 easy

3000/2600

Tuesday 2/23

Tuesday 2/23

Warm up:

300 free

200 kick

200 IM drill/swim

100 kick

Drill set: single arm freestyle focusing on breathing, see video

https://m.youtube.com/watch?v=GQdRFAtNZt8

4x50s @ 1:00 

25 right arm only, 25 left arm only

Pull set:

6x75s Pull @ 1:20

1st 25- 2 breaths only!

2nd 25- easy, nice long strokes, think about breathing

3rd 25- fast

Main set:

3x

4x50s @ 1:00

1-free

2-IMO FAST by round round 1-fly, round 2-back, round 3- breast

3-free

4-IMO BY ROUND drill

3x100 IMs @ 1:45

50 easy

Saturday 2/19

Saturday 2/19/16

WARM UP:

        100 Free

4 x {100 IM drill

        50 IMO kick

DRILL SET:

3x50s backstroke drill, 3 pulls 6 kicks @ 1:00

*think about hands entering just outside the shoulders and fingertips pointing out to the side with the thumb up on the pull*

3x50s breaststroke drill, kick-pull-kick @ 1:00

3x50s free drill, 3/4 catch up @ 1:00

MAIN SET:

1 x 200 IM drill @ 3:30

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

4 x 50 BK pull @ 1:00

4 x 50 BR kick w/board @ 1:00

1 x 200 FR drill @ 3:10

4 x 50 @ :55 free

4 x 50 @ :50 free

4 x 50 @ :45 free

50 easy