Thursday 2/15/18

Thursday 2/15/18

Warm up-(1200)

200 Free

200 pull

200 Free

200 kick

200 Free

4x50 descend 1-4 @:50

Main set-(2100)

3x100s kick with fins @2:00 

fast/easy by 25

4x25 fly with fins @:30 fast

Rest :30

4x100s pull @1:30, rotate fast 25, keep long and strong stroke for rest 

4x25 back @:30 fast 

Rest :30

6x100s @1:30 descend 1-3 ascend 4-6

4x25s breaststroke @:30 fast

Rest :30

4x100s IM @1:45 rotate fast 25

4x25s Free @:30 fast

200 easy

Tuesday 2/13/18

Masters 2/13/18

Warm up- (1200)

2x300 1-Swim 2-Pull

2x200 1-Build by 50s 2-Kick

2x100 

1-IM build 

2-25 easy, 25 fast free

Rest 15 seconds between

Main set- (2300)

4x200 

Odds: negative split free @ 3:10

Evens: IM (swim,build) @ 3:30

5x50 @ :50 descend 1-3 hold fast 4&5

4x150 pull @ 2:30

Breath 3,5,7 by 25, repeat

5x50s @ 1:05 kick descend 1-5

4x100 @1:30

75 build, rest 5 sec,25 fast IMO

200 easy

Saturday 2/10/18

Masters 2/10/18

Reminder if you didn’t see the email! We starts at 5:30am tomorrow. Out by 6:30AM. If the deck is hot again we may need to cool it down by opening the side doors. Please note...the doors to the outside may be open during practice in the morning!!

500 free

8 x 50 @ 1:00 your choice on build/drill

8 x 25 @ :40 sprint cycle

30 minute...as many reps as possible (AMRAP) or until 6:30am

Give yourself appropriate rest between 

1x100 free 

1x50 kick

2x25 choice stroke (not free) 

2x25 free fast! 

Rest :30

Your choice cool down

Thursday 2/8/18

Masters 2/8/18

Warm up: (1200)

5x200 @ :15 sec rest

1,3: Free

2: pull

4: kick

5: build free

8x25s sprint cycle @:30

Main set:

5x100

3@1:30

2@1:20

:30 rest

8x50 @:50

1 Fast, 7 @fast time +2 or 3 seconds pace

1 min rest

4x125 IM @2:20 move fast 50 IMO

:30 rest

8x50 @1:10 kick (each set of 2=IMO)

Odds: Fast,easy

Evens: Easy, Fast

1 min rest

5x100 50 skull with kick, 50 build free @1:45

:30 rest

8x25 1-2 breaths @:35

Every 4th one is fast 

100 easy