Masters 7/1/17
Warm up:
300 swim
200 pull
8x50s IMO @ :40
2 of each stroke
Odds drill
Evens build
(900)
6x50s @ :55/1:10 kick with fins
Odds- whitewater
Evens- no whitewater
(300)
Main set:
Do 4Xs:
4 x 25 @ :45 strong, good distance per stroke, odds- start with 10 second wall kick
Evens- start with 10 second vertical kick
2 x 100 @ 1:45 negative split (second 50 faster than the first
2 x 50s @ :50 all out
1 x 100 Easy @ 3:00
Rd 1- free
Rd 2- choice
Rd 3- free with fins
Rd 4- choice
(2000)
Thursday 6/29
Thursday 6/29
400 Swim- 200 free, 100 Breast, 75 back, 25 fly
8/6x50s @ 1:10...2 of each stroke...25 build/25 drill
4Xs thru
Rd1- swim with fins
Rd2- pull
Rd3- kick with or without fins
Rd4- swim
1x 150 @ 2:15/2:50/3:10/2:30
1 x 100 @ 1:30/1:55/2:05/1:40
1 x 50 @ :45/:55/1:00/:50
200 cool down
Tuesday 6/27
Tuesday 6/27
Warm up:
400 swim
300 pull
8x50s @ 1:00 drill/build choice
(1100)
Kick: with fins
4 X 100 @ 1:45 25k/25s/25k/25s
Swim is backstroke, kick is underwater dolphin kick- fins
6 X 50 @ 1:00 kick descend 1-3
(700)
Main set:
4 x 200 @ 3:20 progression
(1st one first 50 fast then cruise, 2nd one is 2nd 50, etc)
8x 50 @ 1:00
3 fast 1 easy
Choice in groups of 4
(1200)
200 cool down
Warm up:
400 swim
300 pull
8x50s @ 1:00 drill/build choice
(1100)
Kick: with fins
4 X 100 @ 1:45 25k/25s/25k/25s
Swim is backstroke, kick is underwater dolphin kick- fins
6 X 50 @ 1:00 kick descend 1-3
(700)
Main set:
4 x 200 @ 3:20 progression
(1st one first 50 fast then cruise, 2nd one is 2nd 50, etc)
8x 50 @ 1:00
3 fast 1 easy
Choice in groups of 4
(1200)
200 cool down
Saturday 6/24
Masters 6/24/17
Warm up-
1x300 swim
3x200s @ 3:15 pull, build, breath 3,5 by 25
4x100s @ 1:45 with fins alternate 25 right side kick, 25 left side kick
(1300)
8x75s @ 1:10
Odds- free
Evens- IM
Descend in groups of 2
(600)
1x300 swim @ 4:10/rest :15
4x50s choice @ 1:00/1:10
1x200 swim @ 2:50/rest :15
4x50s choice @ :50/1:00
1x100 swim @ 1:30/rest :15
4x50s free @ :45/:55
(1200)
100 easy
Total-3200
Warm up-
1x300 swim
3x200s @ 3:15 pull, build, breath 3,5 by 25
4x100s @ 1:45 with fins alternate 25 right side kick, 25 left side kick
(1300)
8x75s @ 1:10
Odds- free
Evens- IM
Descend in groups of 2
(600)
1x300 swim @ 4:10/rest :15
4x50s choice @ 1:00/1:10
1x200 swim @ 2:50/rest :15
4x50s choice @ :50/1:00
1x100 swim @ 1:30/rest :15
4x50s free @ :45/:55
(1200)
100 easy
Total-3200
Thursday 6/22
Masters 6/22/17
WE WILL BE ABLE TO GET IN THE POOL AT 8:15pm!
Warm up:
500/300 swim
200 kick
200 pull
200 IM drill
(1100)
----------------
Main set:
3/2 Rounds of:
1 x 200 free @ 3:10
2 x 100 choice no free @ 1:50
4 x 50 kick...25 easy 25 hard @ 1:10
4 x 25 fast @ :30 stop in middle
(2100)
-----------------
50 Easy
WE WILL BE ABLE TO GET IN THE POOL AT 8:15pm!
Warm up:
500/300 swim
200 kick
200 pull
200 IM drill
(1100)
----------------
Main set:
3/2 Rounds of:
1 x 200 free @ 3:10
2 x 100 choice no free @ 1:50
4 x 50 kick...25 easy 25 hard @ 1:10
4 x 25 fast @ :30 stop in middle
(2100)
-----------------
50 Easy
Tuesday 6/20/17
Tuesday 6/20
Masters on Thursday for the rest of summer will be 8:15-9:15pm!
Water polo will be done by 8:15pm.
400 swim
300 IM swim, drill, swim by 25
8x50s @ 1:00/1:10 IMO BUILD
(1100)
8 x 150 @ 3:00
50 kick – fast (bring pull buoy with on first one)
50 Pull – work on catch & early vertical forearm
50 swim – max of 4-5 breaths
(1200)
16 x 50 @ 1:10
Odds- Sprint to blue line on bottom of pool (speed work) –
choice of stroke, can do free during easy
Evens from the blocks work on breakouts and 10 fast strokes then easy
(800)
Cool down- 100
Total 3200
Masters on Thursday for the rest of summer will be 8:15-9:15pm!
Water polo will be done by 8:15pm.
400 swim
300 IM swim, drill, swim by 25
8x50s @ 1:00/1:10 IMO BUILD
(1100)
8 x 150 @ 3:00
50 kick – fast (bring pull buoy with on first one)
50 Pull – work on catch & early vertical forearm
50 swim – max of 4-5 breaths
(1200)
16 x 50 @ 1:10
Odds- Sprint to blue line on bottom of pool (speed work) –
choice of stroke, can do free during easy
Evens from the blocks work on breakouts and 10 fast strokes then easy
(800)
Cool down- 100
Total 3200
Saturday 6/17/17
Masters 6/17/17
6:30-7:30AM, we need to be done at 7:30am!!
Warm up-
1x300 swim @ 4:45
2x200s IM @ 3:30
3x100s free @ 1:45 choice 75 build, 25 drill
(1000)
2x200s @ 3:10 pull
(400)
4x100s kick with fins
8x50s build swim IMO
(800)
3x300s @ 4:30/5:30
Descend by 100s last 100 choice
(900)
100 cool down
Total 3200
6:30-7:30AM, we need to be done at 7:30am!!
Warm up-
1x300 swim @ 4:45
2x200s IM @ 3:30
3x100s free @ 1:45 choice 75 build, 25 drill
(1000)
2x200s @ 3:10 pull
(400)
4x100s kick with fins
8x50s build swim IMO
(800)
3x300s @ 4:30/5:30
Descend by 100s last 100 choice
(900)
100 cool down
Total 3200
Thursday 6/15/17
Masters 6/15/17
Warm up-
400 swim
8 x 50s @ 1:10 25 streamline kick/25 drill
8 x 25s @ :30 cycle 1-4 fr 5-8 choice
(1000)
Drill set:
Long axis drill: one arm free or back with off arm at thigh. Focus on kick driven swimming and rotation. 3 free, 3 back
6 x 50 @ 1:00 25 drill/ 25 swim
Short axis drill: 3 fly stks, 3 Br stks.
Focus on keeping the same body motion regardless of stroke.
6 x 50 @ 1:00 25 drill/ 25 swim
(600)
Main set- 2Xs-
3 x 100 @ 1:40- descend to all out effort
Rest :30
8x50 @1:00
Odds - all out stroke, no free
Evens- easy recovery free
Rest 1:00
(1400)
Cool down
Warm up-
400 swim
8 x 50s @ 1:10 25 streamline kick/25 drill
8 x 25s @ :30 cycle 1-4 fr 5-8 choice
(1000)
Drill set:
Long axis drill: one arm free or back with off arm at thigh. Focus on kick driven swimming and rotation. 3 free, 3 back
6 x 50 @ 1:00 25 drill/ 25 swim
Short axis drill: 3 fly stks, 3 Br stks.
Focus on keeping the same body motion regardless of stroke.
6 x 50 @ 1:00 25 drill/ 25 swim
(600)
Main set- 2Xs-
3 x 100 @ 1:40- descend to all out effort
Rest :30
8x50 @1:00
Odds - all out stroke, no free
Evens- easy recovery free
Rest 1:00
(1400)
Cool down
Tuesday 6/13/17
Masters 6/13/17
Warmup:
400...75 swim 25 drill
300 kick with fins descend by 100s
6x50s pull @ 1:00 breath 3, 5 by 25s
(1000)
Main set 4Xs-
1x200 descend by rounds @ 3:15
1x100 IM drill @ 2:00
4x50s @ :55 IMO- rounds 1&2, choice- rounds 3&4
50 easy to middle and back
(2200)
Warmup:
400...75 swim 25 drill
300 kick with fins descend by 100s
6x50s pull @ 1:00 breath 3, 5 by 25s
(1000)
Main set 4Xs-
1x200 descend by rounds @ 3:15
1x100 IM drill @ 2:00
4x50s @ :55 IMO- rounds 1&2, choice- rounds 3&4
50 easy to middle and back
(2200)
Saturday 6/10
Masters 6/10/17
Warm up:
400 swim
200 pull
8x50s IMO @ :55
2 of each stroke
Odds drill
Evens build
(1000)
6x50s @ :55/1:10 kick with fins
Odds- whitewater
Evens- no whitewater
(300)
Main set:
Do 4Xs:
4 x 25 @ :40 strong, good distance per stroke
odds- start with 10 second wall kick
Evens- start with 10 second vertical kick
2 x 100 @ 1:40 negative split (second 50 faster than the first)
2 x 50s @ :50 all out
1 x 50 Easy @ 1:20
Rd 1- free
Rd 2- choice
Rd 3- free with fins
Rd 4- choice
(1800)
Warm up:
400 swim
200 pull
8x50s IMO @ :55
2 of each stroke
Odds drill
Evens build
(1000)
6x50s @ :55/1:10 kick with fins
Odds- whitewater
Evens- no whitewater
(300)
Main set:
Do 4Xs:
4 x 25 @ :40 strong, good distance per stroke
odds- start with 10 second wall kick
Evens- start with 10 second vertical kick
2 x 100 @ 1:40 negative split (second 50 faster than the first)
2 x 50s @ :50 all out
1 x 50 Easy @ 1:20
Rd 1- free
Rd 2- choice
Rd 3- free with fins
Rd 4- choice
(1800)
Thursday 6/8/17
Thursday 6/8/17
PLEASE make sure you are signed up for the summer session! Thank you
Warm up-
300 swim
300 pull
300 kick with fins
(900)
2 x (4 x 50) @ 1:00
25 easy / 25 fast
25 fast / 25 easy
50 build
50 fast
(400)
For the next set, you are simply alternating between 100s and 200s and cycling through easy/medium/fast for each 100 or 200.
Rest 10-15 sec.
2Xs-
1x100 easy – focus on long strokes
1x200 moderate
1x100 fast
1x200 easy – focus on long strokes
1x100 moderate
1x200 fast
(1800)
100 cool down
Tuesday 6/6/17
Masters 6/6/17
Warm up-
200 SKIPS (Swim, kick, IM drill, pull, kick)
(1000)
Main set-
1 x 300 @ 4:00 with fins
50 choice/50 build free/50 fly/repeat
6 x 50 @ :55 free no fins
R@30
1 x 300 @ 4:00 with fins
50 choice/50 build free/50 fly/repeat
6 x 50 @ :50 free no fins
R@30
1 x 300 @ 4:00 with fins
50 choice/50 build free/50 fly/repeat
6 x 50 @ :45 free no fins
R@30
(1800)
200 cool down
Warm up-
200 SKIPS (Swim, kick, IM drill, pull, kick)
(1000)
Main set-
1 x 300 @ 4:00 with fins
50 choice/50 build free/50 fly/repeat
6 x 50 @ :55 free no fins
R@30
1 x 300 @ 4:00 with fins
50 choice/50 build free/50 fly/repeat
6 x 50 @ :50 free no fins
R@30
1 x 300 @ 4:00 with fins
50 choice/50 build free/50 fly/repeat
6 x 50 @ :45 free no fins
R@30
(1800)
200 cool down
saturday 6/3
Saturday 6/3- PRACTICE IS FROM 6:30-7:30AM!!!!
Warm up-
600/400 Choice- this can be swim, kick, and pull
Main set-
1 x 300...Free- every 3rd 50 is drill @ 5:00
2 x 150s...75 IM/75 free @ 2:30
3/2 x 100s...Choice @ 1:40
6/4 x 50s...Free- Pull breathing 3,5,7 @ :50
1 x 300...IM 25 kick/25 drill/25 swim @ 5:30
2 x 150s...50 Fly/50 Back/50 Breast @ 2:45
3/2 x 100s...Choice @ 1:45
6/4 x 50s...Free- add 1 dolphin kick off wall each 50 starting with 3 @ 1:00
3000/2400
Warm up-
600/400 Choice- this can be swim, kick, and pull
Main set-
1 x 300...Free- every 3rd 50 is drill @ 5:00
2 x 150s...75 IM/75 free @ 2:30
3/2 x 100s...Choice @ 1:40
6/4 x 50s...Free- Pull breathing 3,5,7 @ :50
1 x 300...IM 25 kick/25 drill/25 swim @ 5:30
2 x 150s...50 Fly/50 Back/50 Breast @ 2:45
3/2 x 100s...Choice @ 1:45
6/4 x 50s...Free- add 1 dolphin kick off wall each 50 starting with 3 @ 1:00
3000/2400
Masters 6/1/17
Masters 6/1/2017
Warm up:
500/300 swim
200 kick
200 pull
200 IM drill
(1100)
----------------
Main set:
3/2 Rounds of:
1 x 200 free @ 3:10
2 x 100 choice no free @ 1:50
4 x 50 kick...25 easy 25 hard @ 1:10
4 x 25 fast @ :30 stop in middle
(2100)
-----------------
50 Easy
Warm up:
500/300 swim
200 kick
200 pull
200 IM drill
(1100)
----------------
Main set:
3/2 Rounds of:
1 x 200 free @ 3:10
2 x 100 choice no free @ 1:50
4 x 50 kick...25 easy 25 hard @ 1:10
4 x 25 fast @ :30 stop in middle
(2100)
-----------------
50 Easy
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