Thursday 9/8

Masters 9/8/16

Warm up-

500/300 swim

300/200 pull breathing 3,5 by 25

Focus on Early Vertical Forearm:

https://m.youtube.com/watch?v=L6R2jnYBeeA

8x25s sprint cycle @ :30/:40

1-4 free

5-8 choice

(1000/700)

Drill set: Breaststroke

https://m.youtube.com/watch?v=l00tfMwHvMI

3x50s 3 second glide

3x50s kick pull kick

3x50s regular breast

(450)

Kick set with fins-

16x25s @ :40

1-4 fast kick no splash

5-8 easy

9-12 all out

13-16 fins off, breaststroke kick

(400)

Main set:

10/6x75s @ 1:40/1:50

Odds: free take at least 3 dolphin kicks, last 25 go as far as you can u/w dolphin

Evens- IM no free

(750/450)

12x50s @ :55/1:00 in groups of 4

1- easy

1- drill

2- fast

Last round choice, all others free

(600)

Cool down

3200/2600

Tuesday 9/6

Tuesday 9/6/16

Warm up-

Do 2X's 

1 x 200 medium pace @ 3:10 focus on DPS (distance per stroke)
3 x 100 @ 1:35 50 drill 50 swim

4 x 50 @ :50/1:00 descend 1-4

Rd1- swim

Rd2- pull
(1400)

Drill set-

Focus: backstroke rotation

https://m.youtube.com/watch?v=qN2DRWdSbT0

12/8x50s with fins @ :55/1:05

#1-6...25 back rotation drill, arms at side, rotate every 6 kicks/25 regular backstroke

#7-12...4 strokes right arm/4 strokes left arm/8 strokes together

(600/400)

Main set-

4/3x300s @ 4:30

#1 free
#2 200 free /50 bk/50fr
#3 150 free/100 bk/50fr 

#4 100 free/200 Back

(1200/900)

Total-3200/2700

Saturday 9/3

Masters 9/3/16

--------------------------

Warm up:

5/3 x 200 @ 3:20/3:45

odds: 75 swim/25 streamline breast kick on back...repeat 

evens: 50 FR/100 IM drill/50 FR

(1000/600)

Main Set Part 1:

During this main set you will find your Threshold Pace (T-Pace):

3/2 x 300 @ :30 rest

* Each swim should be within 15 secs of each other. 

* T-pace for 100 = add all 300s and divide by 9. (4:05, 4:10; 4:15 = 12:30 / 9 = ~1:13)

* Remember this pace time you will use it in the next main set below

(900/600)

6x50s 3/4 catch up drill @ :55/1:05

Focus on early vertical forearm

https://m.youtube.com/watch?v=EF93rZpczaU

(300)

Main Set Part 2:

Best Average (BA): Holding the fastest time that you can consistently swim each swim. Your pace on a best average set should be faster than your T-Pace, but not as fast as sprint pace. 

6/3 x 100 FR holding BA @ :30 rest

(600/300)

6x50 Choice drill @1:00

(300)

100 ez

Total-3200/2200

Thursday 9/1

Lets try this one again...see you tonight!

Thursday 9/1/16

Warm up-

400/300swim

8/4x50s @ :55 pull, breathe 3,5 by 25

5/3x100s @ 1:50 kick with fins

(1300/800)

Drill/main set:

6/4x50s @ 1:00 fly...25 drill/25 swim

Drill=4 kicks 1pull

https://m.youtube.com/watch?v=PSXf7UrURMg

3x100s free @ 1:30/1:50 descend 1-3

6/4x50s @ 1:00 back...25 drill/25 swim

Drill=3 strokes right arm, 3 strokes left arm

https://m.youtube.com/watch?v=JpSx4bqpnNA

3x100s IM @ 1:50/2:00

6/4x50s @ 1:00 breast...25drill/25 swim

Drill=2kick 1pull

https://www.swimoutlet.com/guides/common-breaststroke-mistakes

3x100s free @ 1:30/1:50 descend 1-3

(1800/1500)

100 Cool down