Saturday 1001

Masters 10/1

Warm up-

           150 Free @ 1:40

4/3 x {100 IM drill @ 2:00

            50 IMO build @ 1:00

(1200/900)

Skill set-

8 x 50 @ 1:10

25 3/4 catchup down, 25 overkick 

Overkick=

https://m.youtube.com/watch?v=1VE3K-WYzvE

(400) 

Main set-

Do 4/3Xs

Rds 1&3 choice stroke @ 1:00/1:10

Rds 2&4 free @ :50/55

4x50 #1 drill, descend #2-4

6x25s @ :40 kick rds 1&3, pull rds 2&4

(1400/1050)

100 cool down

Thursday 0929

Thursday 9/29

Double practice at Hillgrove Tap tonight!

Warm up:

300 swim

200 pull breathing 3-5 by 50

200 kick

100 IM 

(800)

Drill set:

8x50s @ 1:00 fly with fins

Odds- 1 pull 4 kicks

Evens- 2 right-2 left- 2 together

Focusing on the catch, press, and kicks-

https://www.dropbox.com/s/w1whpufrrzxg40q/Butterfly.jpeg?dl=0

https://www.dropbox.com/s/k22u7or064y2biz/Butterfly2.jpeg?dl=0

(400)

Main set-

Do 2/1X-

1x200 @ 3:00 free negative split the 100s

2x100s @ 2:00 IM 1-drill, 1-fast

3x50s @ 1:00 choice no free

2x100s @ 1:30 free descend 1-2

1x200 IM @ 4:00 25 drill/25 swim

(1900/950)

100 cool down

Total-3200/2250

Tuesday 9/27

Masters 9/27/16

Warm up-

400/300 free

300 IM...75 of each stroke

25 streamline kick/25 drill/25 swim

200 kick choice

8x25s sprint cycle @ :30

(1100/900)

Sailboat Drill-

https://m.youtube.com/watch?v=QfSiEykvx5M

The lead arm is the boat; the recovering arm is shaped like a triangular sail, with the fingers just barely touching the water. Kick 6 times in this position…and then switch to the other side. The hand should be positioned for a perfect high-elbow entry with the wrist slightly flexed. As the other arm pulls, the entering arm extends to a glide position. You’ll need a strong kick and good body balance to maintain this position.

Drill set-

8/6x50s @ :55/1:05 with fins

25 sailboat drill/25 swim

(400/300)

Main set-

TWO TIMES THRU:

1x300 pull @ 4:30/5:15

4/3x50s @ :50 swim descend 1-3/4

3/2x100s fast @ 1:40/2:00 25 no free/75 free

(1600/1300)

100 easy

Total- 3200/2600

Saturday 9/24

Saturday 9/24/16

Warm up:

6 x 100s on 1:40 50 drill, 50 build                           

6 x 50s on :50 descend 1-3, 4-6

(900)

Main set:

4/2x175s swim..100 free 75 IM or choice no free @ 2:45/3:25

6/4x125s 50 drill 50 build last 25 is fast @ 2:00/2:20

8/x75s @ 1:15/1:30

Pull #1-4, swim ascend #5-8 

2X 2 person 200 free relays

100 cool down