Saturday 12/30

Masters 12/30/17

Happy New Year! 

The Masters Coaches would like to thank everyone for our wonderful Holiday Gifts. Thank you very much!

We feel very lucky to be able to work with such great swimmers.

Warm up:

3x300 @4:45

100 drill,100 Swim,100 build

Main Set:

6x100 @1:30

Odds: fast,easy by 25

Evens: negative split

1 min rest 

12x75

3@1:15

3@1:10

3@1:05

1 min rest

3@1:00

1 min rest

9x50 @:55

2 fast stroke no free, 1 easy free

1 min rest

10x25 @:35

Odds: 8 uw dolphin kicks to 3 fast breakout strokes, rest easy 

Evens: 2 breaths or less swim

100 easy

Masters 12/28

Masters 12/28/17

Warm up-(1000)

400 Free

300 pull

200 kick

100 IM drill

Main set-

200 IM smooth/easy @3:30

3x100 50 fly build/50 Free easy @1:45

4x50 fly/free kick by 25 descend 1-4 @1:05

1 min rest

200 IM medium @3:30

3x100 50 back build, 50 Free easy @1:45

4x50 back kick descend 1-4 @1:05

1 min rest

200 IM fast @3:30

3x100 50 breast build, 50 Free easy @1:45

4x50 breast, free kick by 25 descend 1-4 @1:05

100 easy

Tuesday 12/26

Masters 12/26

Warm up:

300 swim

100 IM

100 kick

(500)

Main set:

3x50s @ 1:00 drill

3x150s @ 2:30 rotate the fast 50 choice

3x250s @ 3:55 descend 1-3

(1350)

2x50s @ :50 build choice

2x150s @ 2:30 50 drill 100 fast

2x250s @ 3:55 cruise

(900)

1x50 @ :45 fast

1x150 @ 2:15 swim

1x250 fast

(450)

100 easy

Saturday 12/23/17

Saturday 12/23/17

Warm up-
400...75 free 25 drill

I’LL BRING THE CHRISTMAS TREE PRACTICE 🎄