7-8-26 Broken Mile Madness

Warm Up 800/20:00

300 Loosen- Mix Up Strokes 

6x50 Pull Breathing 3/5/7 Per 50

4x50 @:10-15s Rest Flutter Kick Descend 1-4

Main Set 3000/70:00

A.1500

3 Rounds

1x300 @:25-30s Rest Build by 100 to 80%

2x100 @:15s Rest

#1. Distance Per Stroke

#2. Build to 80% (Keep Stroke Count Close to 1)

B.1500

3 Rounds

4x50 @:15s Rest -Odds Fast -Evens Smooth

2x100 @:20s Rest  80% Max Effort

1x100 @Reset Active Recovery (Kick Pull or Swim)

Cool Down 200/5:00

200 Choice

95 Minutes 4000 Meters

7-6-26 Build Without Breaking

Warm Up 700/20:00

300 Loosen  -Mix Your Strokes Up

4x100 @:15s Rest 

-Odds Choice Stroke -50 Drill -50 Swim

-Evens Choice Kick Build to 80%

Pre Set 800/20:00

8x50 @:10-15s Rest -Odds Drill -Evens Swim Lowest Stroke Count Possible

4x100 @:15s Rest -Odds Kick Build to 80% -Evens Swim Build to 80%

*Drills Catch-Up,Fist Drill,Zipper,Finger Tip Drag, 6 Kick Switch(ask for more)

Main Set 2300/55:00

A. 1500

3 Rounds

5x100 @:15s Rest Descend 1-5

1 Minute Rest Inbetween Rounds

B. 800

2 Rounds

1x200 @:20s Rest Build to  90%  -Increase Speed by 50 

2x50 @:20s Rest Fast Free

1x100 @:20s Rest Active Recovery/ Distance Per Stroke

Cool Down 200/5:00

200 Choice 

4000 Meters 100 Minutes 

Mile Swim @ West Masters

Attention swimmers!

West Masters is hosting an Exclusive Mile Swim at the new West Superior Training Facility in Willowbrook IL. The event kicks off at 9:30am on January 24^th.

Cost: $10 

All entrants will also receive a complimentary 15-minute recovery session in Compression Boots post race.

To register go to the link below:

http://www.westsuperiortraining.com/mile-at-west.html