Monday, July 18, 2011

A:
300 warm up
8x50 @ :55 (back/free by 25)
5x200 @ 3:30 (odds: pull, evens: swim)
6x50 @ :60 w/ band
5x150 @ 2:30 (odds: pull, evens: swim)
6x50 @ :60 w/ band
5x100 @ 1:45(odds: pull, evens: swim)
200 cool down
*3800 Total*

B:
300 warm up
6x50 @ 1:20 (ketch-up drill/swim by 25)
3x200 w/ :45 rest (odds: pull, evens: swim)
6x50 @ 1:20 (finger-tip-drag drill/swim by 25)
3x150 w/ :45 rest (odds: pull, evens: swim)
6x50 @ 1:20 (6/3/6 drill/swim by 25)
3x100 w/ :30 rest (odds: pull, evens: swim)
100 cool down
*2600 Total*

Tuesday July 19, 2011

A:
600 Swim
400 IM KICK, DRILL, KICK, SWIM BY 25

3X150 PULL 1- BC EVERY 3 2-BC EVERY 5 3- BC EVERY 3 2:10
500 SWIM 80%

12X50 SWIM FREE 1-4 DESCEND 5-8 HOLD 4 PACE 9-12 FAST :55
500 SWIM 90%

6X100 1-3 DESCEND 4-6 FAST 1:40
100 FAST

200 COOL-DOWN

B:
3X200 1-FREE 2-BACK 3-FREE/BACK BY 50
4X100 DRILL O-FREE E-IM :30
8X50 KICK CHOICE FAST :15
3X200 1-PULL FREE 2-BACK SWIM 3-FREE FAST :30
16X25 4XSTROKE 1,4-SWIM 2,3-DRILL :10
400 PULL BC 3/5/7
200 EASY

Friday, July 15, 2011

A:
400 swim w/ fins
300 pull
200 kick
100 drill
12x50 4x(1 kick @ 1:10, 1 drill @ 1:05, 1 swim @ 1:00)
6x150 swim (3@ 2:30, 3@ 2:20)
8x50 IM order @ 1:15 (25 kick/25 drill)
4x150 pull @ 2:20
4x50 @ 1:10 (25 FAST/25 easy)
100 cool down
*3800 Total*

B:
300 swim w/ fins
200 pull
100 kick
12x50 w/:30 rest 4x(1 kick, 1 drill, 1 swim)
4x150 swim w/:60 rest
4X50 IM order w/ :15 sec rest (25 kick/25 drill)
2x150 pull w/:45 rest
100 cool down
*2400 Total*

Thursday July 14, 2011

A:

1000 SWIM/KICK/DRILL YOUR CHOICE

200 PULL 3:30
4X50 1-SIX BREATHS PER 50 2- FIVE BREATHS PER 50 3-FOUR BREATHS PER 50 4-THREE BREATHS PER 50

8X200 KICK ODDS-IM EVENS- FREE 5:00
100 CRUISE

3X500 1-PULL 2- DESCEND 3-NEGATIVE SPLIT

200 COOL-DOWN

B:
500 SWIM
300 PULL
200 KICK

8X50 DESCEND FREE :20
2X75 KICK BREAST :15
300 PULL DPS :30

2X75 KICK FLY
8X50 DESCEND BACK :20
400 PULL DPS

200 COOL-DOWN

Wednesday, July 13, 2011

A:
600 warm up
8x75 @ 1:20 or 1:45 (25 kick strong/50 swim easy)
6x125 (100 swim @ 1:45/25 DIVE SPRINT @ :45)
100 easy
3x300 pull @ 4:15 (descend 1-3)
8 x [12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:10 second kick against wall
12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:30-:60 seconds rest on the wall]
450 cool down (3 x 50 kick/100 swim)
*3800 Total*

B:
400 warm up
4x75 w/:20 seconds rest (25 kick strong/50 swim easy)
4x125 (100 swim w/:15 rest/25 DIVE SPRINT w/:30 rest)
100 easy
3x200 pull w/:20 rest (descend 1-3)
4 x [12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:10 second kick against wall
12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:30-:60 seconds rest on the wall]
300 cool down (2 x 50 kick/100 swim)
*2400 Total*

Monday, July 11, 2011

A:
600 warm up
6x75 @ 1:40 (kick/drill/swim by 25)
1x150 pull (smooth) @ 2:45
1x50 swim (fast) @ :50
Xtra :20 seconds rest
2x150 pull (smooth) @ 2:45
2x50 swim (fast) @ :50
Xtra :20 seconds rest
3x150 pull (smooth) @ 2:45
3x50 swim (fast) @ :50
Xtra :20 seconds rest
4x150 pull (smooth) @ 2:45
4x50 swim (fast) @ :50
100 EASY
3x150 pull (smooth) @ 2:45
3x50 swim (fast) @ :50
100 COOL DOWN
*3800 Total*
B:
500 warm up
6x75 w/:20 seconds rest (kick/drill/swim by 25)
1x100 pull (smooth) w/:15 rest
1x50 swim (fast) w/:10 seconds rest
Xtra :20 seconds rest
2x100 pull (smooth) w/:15 rest
2x50 swim (fast) w/:10 seconds rest
Xtra :20 seconds rest
3x100 pull (smooth) w/:15 rest
3x50 swim (fast) w/:10 seconds rest
Xtra :20 seconds rest
4x100 pull (smooth) w/:15 rest
4x50 swim (fast) w/:10 seconds rest
Xtra :20 seconds rest
100 Cool Down
*2500 Total*

Tuesday, July 12, 2011

REMEMBER TO TELL YOUR FRIENDS AND YMCA MEMBERS THAT OUR TEAM IS FREE IF YOU ARE A YMCA MEMBER AND NO NEED TO REGISTER FOR US MASTER TEAM UNLESS YOU WANT TO DO A MEET!

A:

400 SWIM
300 IM DRILL
200 KICK
500 PULL DPS

10X50 KICK O-FREE E-STROKE
4X200 80% FREE 3:30
5X100 O-IM E-STROKE
2X300 DESCEND GOOD DPS AND KICK

200 COOL-DOWN

B:

400 SWIM
500 KICK WITH FINS

3X100 DESCEND FREE :30
6X75 O-FREE, BACK, BREAST E- BACK, BREAST, FREE :30
2X100 1-IM 2-STROKE :15
6X50 KICK O-FLY E-BREAST :20
3X100 IM SWIM 80% :30

200 COOL-DOWNN