Saturday 5/5/18

Saturday 5/5/18

Warm up-

300 swim

300 kick

300 pull

(900)

10 x 50 @ 1:00

Odd: 25 overkick/25 build arm speed

Even: pull (connected hips and shoulder rotation)

(500)

Main set:

Do 4 times: (1700)

6 x 25 @ :35 descend 1-3, 4-6

reverse IMO by round

Rd 1- all free, rd 2- all breast....

4 x 50 @ 1:00 3/3 breaths by 25 free

1 x 100 @ 2:00 all out

rd 1&3 free 2&4 IM

100 cool down

Thursday 5/3/18

Thursday 5/3/18

Warm up- (1050)

300 free

200 pull

100 IM

6x75 50 fast kick,25 swim @1:20

Main set- (2000)

4x75s @ 1:10 free

3x50 descend 1-3 @ :50

4x25 free @:30 focus on distance per stroke

4x75s IM no free @ 1:20

3x50 fly/Bk, Bk/brst, brst/Free @ 1:00

4x25 fast IMO @:30

5x100 IM rotate fast 25, last one is all fast @ 1:45

16x25 1 drill/3 fast - 4 of each stroke @ :30

200 easy

Thursday 5/1/18

Masters 5/1/18

Warm up: (1200)

400 free

6x50s @ :50

Odds- free

Evens- back

200 kick

6x50s @ 1:00 kick

Odds- fast/easy

Evens- easy/fast

Main set: 3Xs (1800)

3x50s fast free @ :50

1x50 @ 1:00 stroke no free

focus on max distance per stroke!!

3x125s @ 2:00 Free

Descend 1-3

25 EASY

200 cool down

Saturday 4/28/18

Saturday 4/28/18

Warm up-

800 CHOICE

(800)

Kick set-

20x25s @ :35 with fins

4 fast 1 easy 

1-10 with board

11-20 dolphin kick on back arms at sides

(500)

Main set- 3Xs-

8x25s IMO @ :30

2 of each stroke

Add up for 200 IM time

4x50s @ :55

Fly/bk, br/free

Focus on DPS

2x100 IMs @ 1:50

1- drill

1-FAST

1 minutes rest

(1800)

Cool down