Tuesday 2/28

Tuesday 2/28/17

Warm-up
800 (200 of each Swim/Kick/Pull/Swim)

Main Set
3x150 3x100 3x75 3x25
2x150 2x100 2x75 2x25
1x150 1x100 1x75 1x25
50 easy between rounds
(2250)

150 free @ 2:10 descend
100 stroke or IM no free @ 1:50 descend
75 free @ 1:15 build by 25
25 stroke @ :40 fast

Cool down

Saturday 2/24

Saturday 2/24 TOMORROW MORNING 5:30-6:30AM

Warm up:
400 swim
4 x 75 kick with fins @ 1:20
6 x 50 build/drill choice @ 1:00
8 x 25 sprint cycle @ :30
(1200)

-------------
Main set-2 rounds of:
1x 300 free...100 strong/100 build/100 fast @ 4:15
2x 150 IM NO FREE @ 2:30/3:00
2x 100 swim=
50 build free/25 choice/25 fast free @ 1:40/2:00
2x 50 choice @ :55/1:05
(1800)

-----------------
100 cool down

Thursday 2/23

Thursday 2/23

REMINDER- SATURDAY 2/25 PRACTICE IS FROM 5:30-6:30 AM
DOUBLE PRACTICE TONIGHT AT KENNY'S!!!

Warm up: 4/3Xs-
100 free
50 kick
100 IM drill
50 kick
(1200/900)

5/3 x 100s @ 1:40 50 pull breath by 5/50 zipper
(500/300)

Main set:
5/3 x 200 @ 3:00
(50 drill fly, back or breast/50 free fast)
8 x 50 @ :50
Odds-25 fast, 25 easy
Evens-descend
(1400/1000)

100 cool down

Tuesday 2/21

Masters 2/21/17

Warm up:
400/300 swim; focus on 3 UW kicks off wall
300 IM; 75 of each stroke, kick-drill-swim
200 pull
(900/800)

Pre-set:
12/8 x 50 @ 1:00
sprint cycle by 50, can switch strokes every cycle
Fast/easy
Easy/fast
All easy
All fast
(600/400)

Main set:
6 x 100s @ 2:00/2:15
IM around for 200 IM – Build
50 Fly/50 BK
50 Bk/50 Br
50 Br/50 Fr
(600)

6/4 x 150s free @ 2:40/3:00
Odds- 50 fast 50 easy 50 fast
Evens- 50 drill 100 fast
(900/600)

100 cool down

Total:3100/2500