Saturday 9/30

Masters 9/30/17

Lanelines need to come out in the deep end. Thanks for your help. Please exit the pool at 7:00am.

Warm up-

400 Reverse IM (100 of each stroke) 

25 drill/50 swim/25 build

200 pull breathing 3, 5 by 25

8 x 50s 25 right arm 25 left arm @ 1:00

1-4 free, 5-8 back, off arm at side or out front whichever you are comfortable doing

One arm free video-

https://m.youtube.com/watch?v=UJ5eLHlSMq4

(1000)

Kick set-

16x25s @ :40 with board or on back

kick with fins odds- fly, evens- free

(400)

Main set-

Do 2Xs (2nd time w/fins)

1x100 50 fly/50 bk @ 1:50

1x200 Free @ 3:00

1x100 50 bk/50 br @ 1:50

1x200 IM @ 3:30

1x100 50 br/50 fr @ 1:50

1x200 Free @ 3:00

(1800)

cool down

3200

Thursday 9/28

Masters Thursday 9/28/17-

THERE IS A LTHS GIRLS' MEET AT HOME TODAY. There is a possibility the lanes may not be available at 7:45pm. Please make sure the high school swimmers are done using the pool before getting in.

Warm up- 

500 free with fins- 

75 swim/50 kick (25 dolphin arms at side/25 underwater dolphin)

12x25s @ :30 4 of each stroke

Odds- fast/easy

Evens- easy/fast

(800)

Pre set-

8x75s @ 1:15 25 kick/25 drill/25 fast 

Choice

(600)

Main set -

4x400s @ 7:00

200 free/100 IM/100 kick

(1600)

100 cool down

Tuesday 9/26/17

Tuesday 9/26/17

Shallow end open at 7:45pm. If you want the deep lanes please feel free to move there at 8:00.

Warm up-
400 swim
200 pull breathing 3,5,7 rotation
6x50s @ 1:00 descend 1-3
(900)

Kick set-
8x75s @ 1:30
Odds- flutter/breast/flutter
Evens- breast/flutter/breast
Last 25 is FAST kick
(600)

Drill set- @ 1:00
3x50s back right arm/left arm backstroke
3x50s breast right arm/left arm breaststroke
3x50s 3 pull 6 kick backstroke
3x50s breaststroke 2 strokes no breath 1 stroke w/breath
(600)

Main set- @ 1:30?
3x100s 25 ez/50 fast/25 ez
3x100s 25 fast/50 ez/25 fast
3x100s 50 fast/50 ez
3x100s all fast can be 50 back/50 breast
FAST is breast or back, easy is free
(1200)

Cool down

Saturday 9/23/17

Thursday 9/23/17

Warm up-
300 swim

Main set:
3x200/150s pull @ 3:20
50 FAST/100 easy/50 FAST

4x150/100s swim free @ 2:20
50 FAST/50 easy/50 FAST

5x100/75s swim @ 1:35
50 FAST non-free/50 free

6x75 kick w/fins @ 1:15
50 FAST/25 easy

7x50 swim choice @ :50
1 easy/2 drill/1 easy/2 fast/1 easy

8x25s swim choice @ :30 do any 4 fast/4 easy, add up the 4 fast for a 100 time

100 cool down

3000/2525