Tuesday 4/30 FREE DAY 

400free every 4th 25 is free kick
200pull paddles
100kick

4x100 free neg split @1:30
3x200 dec 1-3 @3:00
3x100 Build @1:30
50easy
8x50 
1. FAST 7. +2 seconds from the fast one @:55
8x25 kick 3fast 1 ez @:30
3x100 pull paddles breathing 3/4/7/9 @ 1:30

100easy

Saturday 4/27



4 x 125 warmup free last 50 is choice drill @2:15

16x25 sprint cycle :30 4 of each stroke 
 
4 x 100 IMO 

4 x 50 swim 25 IMO / 25 FR :50

4 x 25 @ :30 FAST!

4 x 50 25 FR / 25 IMO @:50

4 x 75 25 swim / 25 kick / 25 swim IMO @1:30

4 x 100 IM dec 1-4

4 x 125 FR build @2:00


100 cool down 

Thursday 4/25 Deep end

400free every 4th 25 IMO KICK
100pull
200IM Drill/Swim
4x25 sprint cycle

10x100
1-3 dec free 1:30
4-7 add on progression (25fast/75ez) (50fast/50ez) FAST IS KICK EZ IS SWIM @2:00
8-10 IM dec 1-3 1:40

x4 IMO by round for the 150!
1x150 25FAST IMO/25 EZ free @2:25
2x75 IM no free @1:20

100cool down

Tuesday 4/23

200free

200pull

200IM drill/swim

200free

3x50 dec 1-3 :50

2x200@ 2:55/3:00/3:05

3x100 move fast 50 @1:30/1:45

2x200 2:45/2:55/3:00

6x50 2 fast 1 easy free @:50

2x200 @2:35/2:45/2:55

8x25 4 fast 1 ez free choice :30

100 easy

Saturday 4/20

Warm up
200SKIPS


4x50 IMO kick/swim @1
16x25 sprint cycle @30 4 of each stroke

3x100IM @1:30

3x250 1.50fly/50free/50fly/50free/50fly 2.50back/50free/50back/50free/50back 3.50breast/50free/50breast/50free/50breast @4

8x25 choice ez fast by 25 @:30

100 cool down

THURSDAY April 18th

400Free every 4th IMO kick
200pull
100IM
4x25 sprint cycle

4x50 dec 1-4 :50
3x100 free dec 1-3 1:30
2x100 1.ez 2.Fast @1:30
1x100 Fast! 1:30

3x150 free move the fast 50 @2:15
10x50 1.build 3. Pace (try and keep the time the same for all 3) 1. Ez then repeat
8x25 free 3 or less breaths @:25

2x100 pull paddles @130

100 cool down

NO MASTERS Tuesday April 16th

Boys and Girls water polo games at South 4 games total and the last game is supposed to start at 7:35pm

See you Thursday! 

Great job to everyone that swam this past weekend at MASTERS STATE! 

4/11/19

Thursday 4/11/19

100 free
200 Pull
100 IM
4x25 spring cycle @:30

300 free @4:30
3x100 Free @1:30
1. D-P-S
2. Build
3. Fast

300 free @4:20
3x50 IMO @:55

300 free @4:10
3x100 Kick @2:10/2:15
1. 25 fast,25 easy
2. 50 fast,50 easy
3. All fast

300 free @4:00
3x100 pull with paddles @1:30
Descend 1-3

100 easy

Tuesday 4/9

1. Saturday Practice 4/13 NO PRACTICE. Pool maintenance will be installing a part and no one can swim in the pool Saturday. 

2. I hope everyone is enjoying the warmer weather! 

3. Thank you!  

Warm-up

400 Every 4th is IMO kick

2x200 pull dec 1-3 @3

3x100 IM dec 1-3 @130

4x25 sprint cycle 

3x200 free dec 1-3 2:50

2x100 kick Odd: EZ Even: Fast @2:05

3x100 IM dec 1-3 @1:35

10x50 free

3@45

2@40

3@45

2@40

cool down 100 ez  

Saturday 4/6

Warm-up
200SKIPS
4x25 sprint cycle

1100
pre set
8x50 free dec 1-4 asc 5-8 #4 & 5 FAST! :50

1500
Main
4x100 3,4,5,6 dolphin kicks off each wall! 1:30
8x50 25 Under water/ 25Fast choice :50
4x25 kick Odds:fast Evens:EZ :30
16x25 3Fast 1Ez choice :30

2800

cool down
100

1. Pool water temp is still warm! the air is cool.
2. Remember Illinois Masters State Swim Meet is 4/12-4/14 at Munster.

Thursday 4/4 

warm up
300free
200IM
200pull
100kick
4x25 sprint cycle :30

5x100 free @1:30
Odds: Fast
Evens: Slow

50ez free

4x150 @2:25
100free build stop rest :05 50IMO Fast

50ez free

3x200
1. free: 50fast/50ez @2:50
2. Pull build @3
3. Kick IMO 25fast/25ez @4

8x25 odds: Fast evens: EZ :30 choice

100cool down

1. Sorry for not posting Thursday and Saturday!
2. FYI Pool conditions for tonight- The pools air and water is really warm! 

Tuesday April 2nd 

Warm-Up
400 every 4th 25 IMO
300IM KDS
200Pull
4x25 sprint cycle choice


400free 5:30
4x100IM 1:35

300pull
4x75 IM no free 1:15

200 25 scull/25 kick by 50
4x50 IMO fast, easy by 25 :55

100 cool down