Saturday Practice!

This Saturday only we will practice from 5:30-6:30am at South Campus.

Also, Thursday will be our first official double practice of the season! Details will be sent with the workout. 

Tuesday 9/15

Tuesday 9/15 

 

This week's focus: BUTTERFLY! Watch this video: 

https://www.youtube.com/watch?v=oUnW1CCcJ0k

 

Warm up:

 

6/4 x 100 FR dec 1-4/3, 5-easy, 6-fast @1:30 / 1:45 / 1:50

 

12/10 x 25 @ :35 / :40 / :45 Butterfly drill (w/fins optional). 

             odds-1 pull 4 kicks

             evens-3-3-3 (3 strokes right, 3 strokes left, 3 whole strokes fly)

 

Main set:

 

4 x 125 (50 FR/25 IMO/50 FR) @1:45 / 1:50 / 2:00

 

3/2 x 100 FR rotate 50 fast (#1-50 fast/50 ez; #2- 25 ez/50 fast/25 ez; ...) @1:30 / 1:45 / 1:50

2 x 75 IM no free @ 1:20 / 1:30 / 1:40

 

1 x 200 PULL breathe 3-5-7-3 by 25

 

2 x 75 choice @ 1:20 / 1:30 / 1:40

 

3/2 x 100 swim @1:30 / 1:45 / 1:50

 

4 x 125 (50 IMO / 75 FR) @1:45 / 1:50 / 2:00

 

 

100 easy cool down

 

yards: 3100/2500

 

 

Saturday 9/12

Saturday 9/12/15

300 free

200 best stroke,worst stroke by 25

100 IM

4x50 free drill @:50/:55

2x100 kick @2:00/2:10

1x200 build by 50

Main set:

3 time thru:

Free,stroke,free by rds

100 fast @:30 sec rest 

75 easy @:20 sec rest

50 fast @:15 sec rest

25 easy @:10 sec rest

8x25 kick fast,east by 25 @:35

6x50 @1:00 

2@4 breaths

2@3 breaths

2@2 breaths

200 easy

Thursday 9/10

Masters 9/10/15

Warm up:

500/300 swim
200 kick
200 pull
100 IM drill
----------------
Main set:

3/2 Rounds of:

1 x 200 free @ 3:15/3:45
2 x 100 choice no free @ 1:50/2:10
4 x 50 kick...25 easy 25 hard @ 1:10
2 x 25 underwater dolphin kick
-----------------
200 Easy