Thursday 6/9

Thursday 6/9/16

Warm up-

3x150s swim @ 2:45/3:15 

3x100s @ 2:00/2:15

first 25 and last 25 underwater

7x50s freestyle

3-zipper drill

3-catch up drill

1-regular free

Main set-

TWO ROUNDS-

RD 1- Free, RD 2- Choice

2 x 200 (Negative Split by focusing on increasing tempo throughout) 

@ 3:30/4:00

4 x 100s (50 Build/25 Strong/25 Fast)

@ 1:45/2:00


4x50s @ 1:00/1:10

3- fast

1-easy

100 cool down

Tuesday 6/7

Summer Masters Starts Today!!

Tuesday 6/7/16

Warmup: 

7 X 100 @ 1:45/2:00

1 swim free

1 kick- 50 streamline kick/50 drill

1 pull

(700)

4/3 Rounds:

8 X 50 @ 1:00/1:10

    1 drill

    3 swim fast

    1 drill

    3 swim fast

1 X 200 Free @ 4:00

Rd1- 50s fly with fins

Rd2- 50s back

Rd3- 50s breast

Rd4- 50s free

(2400)

100 easy

3200/2600

Saturday 6/4

Saturday 6/4

Practice is from 7-8AM!!

Warm up-

400 swim; 4 or more UW kicks off wall

300 IM; 75 of each stroke

4 or more kicks on UW’s, double pull outs for Br

300 kick

12/8 x 50 @ 1:00 

sprint cycle by 50

25 Easy/25 hard

25 Hard/25 easy

All easy

All hard

6 x 100s @ 2:00/2:15

50 Fly/50 BK

50 Bk/50 Br

50 Br/50 Fr 

Repeat

6/4 x 150s free @ 2:40/3:00

Odds- 50 fast 50 easy 50 fast

Evens- 50 drill 100 fast

100 easy

3200/2700

Thursday 6/2

Thursday 6/2

Warm up:

500 swim- 250 free/150 breast/75 back/25 fly 

8x50s swim @ 1:10

1-4- 2 breaths/3 breaths by 25

5-6- 1/2

7-8- 1/1

Kick-2 rounds

6 x 50 @ 1:15 - kick; hold under 55

1 x 100 @ 2:00 - easy swim

( round 1 - free, R2= choice)

3 Rounds-

1 x 200 @ 3:30 

7 strokes off each wall (fly, back, or breast) then easy free

Work under waters/ fast breakout/ strong 

6 x 50s @ 1:00 

 1--build/drill. 4--fast 1--easy

You can switch up your stroke each rd