Thursday 5/21

LAST PRACTICE OF THE SPRING! Summer registration in available (6/2/15-7/16/15)

Let's make it a double practice! See you at Kenny's after practice :)
I will be at the water polo STATE tournament. The girls play Conant tonight at 8:15pm! I will stop by after if you are all still there!

Have fun!

1000 / 600 alt. 100 swim / 50 kick / 50 drill  1000/600 200/150 FR swim 2:50/3:00 200/150 FR pull 2:50/3:00 200/150 IM drill / swim by 25 3:00/3:15 200/150 FR swim w/ paddles 2:50/3:00 200/150 FR swim w/fins 2:50/3:00 200/150 IM swim 3:00/3:15 200/150 FR swim w/fins & paddles 2:50/3:00 2400/1650 10 x 50 odds: fast / ez :50/1:00 2900/2150 evens: ez / fast 100 cool down 3000/2250

200/100		SKIP
4 X 25		sprint cycle		900/500
8/6 x 50	odds: FR	DRILL / KICK	1:00	1300/800
	evens: IMO
4 x 50	FR	dec 1-4 *get your time on #4*	:50 / 1:00
6 x 50	FR	hold that time from ^^^	1:00 / 1:10	1800/1300
4 x 50	IMO	DRILL / SWIM	:55 / 1:00
6 x 50	IM	switch	:55 / 1:00	2300/1800
4 x 50	FR	pull breathe 7-5 per 25	:50 / 1:00
6 x 50	FR	5 breaths total per 50	:55 / 1:00	2800/2300
200		cool down		3000/2500

Saturday 5/16

Saturday 5/16

	400/300	choice	warm-up
	200	FR	kick / drill
	4 x 25	FR	sprint cycle		700/600
	10/8 x 50	BUILD	ODDS: FR	:50 / 1:00	1200/1000
			EVENS: non-FR
	200/150	FR	pull DPS breathe 3-5-3-7 by 25	3:30	1400/1150
	4 x 25	FR	dec 1-4 to pace	:30/:40
	16/12 x 25	FR	hold the above fastest pace	:30/:40	1900/1550
	200/150	FR	pull DPS breathe 3-5-3-7 by 25	3:30	2100/1700
	16/12 x 25	w/fins	odds: underwater	:40	2500/2000
			evens: IMO (BR is with FR kick)
	8/6 x 50	FR	Odds: 25 EZ / 25 FAST	:50/:55	2900/2300
			Evens: 25 FAST / 25 EZ
	100	choice	cool down		3000/2400

NO PRACTICE TODAY: THURSDAY, MAY 14TH

THERE IS NO PRACTICE TONIGHT!

LT is hosting the IHSA Boys and Girls Water Polo Sectionals this week.

Practice will go on as scheduled Saturday morning.

Thanks!
Lauren

Tuesday 5/12

	500/300		every 4th lap is kick
	300/200		pull		800/500
	3x/2x:
	3 x 100	FR	BROKEN: see below	1:45/2:00
		1	25-25-25-25 w/ :05 sec rest
		2	50-50 w/:10 secs rest
		3	100 for time
	3 x 100	IM	BROKEN: see below	2:00
		1	25-25-25-25 w/ :05 sec rest
		2	50-50 w/:10 secs rest
		3	100 for time		2600/2000
	4/2 x 100		odds: drill
			evens: choice		3000/2200

Saturday 5/9

RIMO = Reverse IM Order

300 swim

300 pull

4 x 75 RIMO drill / kick / swim by 25

300 kick

200 swim

200 pull

4 x 50 RIMO drill / swim by 25

200 kick 

100 swim

100 pull

4 x 25 RIMO swim 

100 kick

Longer workout:

12 x 50 choice 

odds-fast

evens- easy

3100

Thursday 5/7

	5 X 100		S-K-I-P-S
	4 X 25	FR	sprint cycle		600
	5 x 100	FR		1:35/1:40
	8/4 x 25	FLY	odds: drill evens: swim	:35
	4 x 100	FR		1:30/1:35
	8/4 x 25	BACK		:35	1900/1600
	3 x 100	FR		1:25/1:30
	8/4 x 25	BREAST		:35
	2 x 100	FR		1:20/1:25
	8/4 x 25	CHOICE	kick	:35
	1 x 100	FR	all out get your time	1:15/1:20
	100	CHOICE	drill cool down		3000/2500

Tuesday 5/5

	5 x 150/100		SKIDS		750/500
	8/6 X 100	FR	1- 25 fast / 75 ez	1:30 / 1:40
			2- 50 fast / 50 ez
			3- 75 fast / 25 ez
			4- 100 fast
	8/6 X 25	IMO	fast	:35 / :45
	8/6 X 100	IM	1 - 50 fly / 25 bk / 25 br	1:40 / 1:50
			2 - 25 fl / 50 bk / 25 br
			3 - 25 fly / 25 bk / 50 br
			4 - 100 IM
	8/6 X 25	FR	fast	:30 / :40	2750
	3 x 100		pull	1:30	3050/2300