Saturday 3/14

200/100 S-K-I-P-Sprint cycle 

6 x 50   Kick/swim  @1:00

            odds FR

            Evens IMO

12/8 x 25 FR @:30 

            dec 1-4 and then hold pace 

6 x 50 fast/ez

            odds FR

            Evens IMO

12/8 x 25 @:30 w/fins 

            Odds underwater 

            Evens FAst FR

6/3 x 50 IM switch fast @1:00

12/8 x 25 FR @:30 

            dec 1-4 and then hold pace

200 choice drill/kick cool down 

Thursday 3/12

	300	FR	swim	5:00
	300	FR	pull	5:00
	4 x 75	RIMO	drill / kick / swim by 25	1:30 / 1:40
	300	CHOICE	kick	Rest 1:00	1200/
	200	FR	swim	3:00 / 3:15
	200	FR	pull	3:00 / 3:15
	4 x 50	RIMO	drill / swim by 25	1:00 / 1:10
	200	CHOICE	kick	Rest 1:00	2000/
	100	FR	swim	1:30 / 1:40
	100	FR	pull	1:40 / 1:50
	4 x 25	RIMO	swim	:30 / :40
	100	CHOICE	kick	Rest 1:00	2400/
	for longer workout:
	10 x 50	CHOICE	odds: FAST	:50 / 1:00
			evens: EZ		2900/
	100		drill cool down		3000/

Tuesday 3/10

	300/200		swim
	200/100		kick
	200/150		pull
	200/100		50 scull / 50 drill
	4 x 25	FR	sprint cycle		1000/650
	4x/3x:
	2 x 75	CHOICE	50 kick / 25 drill	1:30 / 1:40
	3 x 50	IM	switch	:55 / 1:00
	6 x 25	FR	fast	:30 / :40	2800/2000
	3 x 100	CHOICE	1-build	1:30 / 1:40
			2-fast
			3-ez		3100/2300

Meets

Just a quick note to let you all know that only 2 meets are scheduled until State!!

 

 

Evanston Masters March Meet (March 15)
Deadline: Online March 14, 2015 @ noon NO DECK ENTRIES, NO PAPER ENTRIES

 

 

Third Annual Redhawks Super Sweet Red Hot Meet (March 22)
Deadline: March 20 NO DECK ENTRIES