Saturday 4/1

Masters 4/1/17

400 swim
200 pull
(600)

24x25s choice @ :35
1-8...3-4 fast breakout strokes
9-16...flag to flag fast
17-24...work on closing speed- fast finish
300 kick with fins
(900)

8 x 125 FR...25 w/12.5 fast/75 build/25 w/12.5 fast @ 2:00
(1000)

12x25s free 3 fast 1 easy @ :30
300 pull
(600)

100 Cool down

Thursday 3/30

Thursday 3/30

Warm Up:
200 S.K.I.P.S (Swim, Kick, IM, Pull, Swim)
4 x 100 @ 1:40/1:50
Free swim breathing 3-5-7-5 by 25
8 x 25 @ :30 sprint cycle 4-free, 4-choice
(1600)

Main set:
FOUR TIMES THRU-
1x75 @ 1:15 free Race pace focus on good streamlines with u/w dolphin kicks (or pull outs) & good breakouts
1x25 @ :45 easy
1x25 @ :45 Underwater dolphin or pull outs
1x50 @ 1:00 choice Race pace
1x50 25 distance-per-stroke, 25 underwater dolphin or pullouts halfway then fast to the wall-good finish!
Rest :30 seconds rest then repeat
(900)

20x25s @ :35
2-drill
1-build
2-fast
(500)

200 Cool down

Tuesday 3/28

Tuesday 3/28

Don't forget that today is the last day to register for the Masters State Swim Meet!
https://www.clubassistant.com/club/meet_information.cfm?c=1863&smid=8492

Warm up-

Do 2X's 

1 x 200 @ 3:15 focus on DPS (distance per stroke)


3 x 100 @ 1:45 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

Sunday 3/26

Sunday 3/26/17

Don't forget we  have only the 6 lanes in the shallow end from 6-7pm. We will have to put lanelines in today and take them out since age group swimming hasn't started yet.

Warm-up:
400 swim
200 pull
200 kick
(800)

Breaststroke drill-
https://youtu.be/nIeHiSYp6zs
16x25s @ :40
4-breast kick on back
4-3 second glide (focus on head position)
4-1 pull 2 kicks
4-breaststroke (focus on distance per stroke)
(400)

Main set:
3 x 50s @ :50 Free descend 1-3
3 x 100s @ 1:55 Choice stroke
6 x 25s @ :30 choice goal 100 pace
3 x 100 @ 1:35 Free with fins, 75 fast 25 easy
Rest 1 minute
3 x 50 @ :55 stroke descend 1-3
3 x 100 @ 1:45 IM
3 x 50 @ :50 choice build into fast turn/drill
3 x 100 @ 1:25 Free
(1800)

Cool down: 100 easy