Sept 30 - Lanes 3, 4 "Sprint Day" early season

Saturday, Sept. 30                   LANE 3

400                        choice

3x200                    50 kick

@4:30                   100 IM d/s/d/s

                              50 kick

6x100                    pull @ 2:00

                              25 build/25 fast/25 easy/25 build

4x50                      descend 1 – 4 @ 1:10

2X25                     1 fast/1 easy @ 40

100                        choice smooth @ 3:10

4x50                      15 fast/35 easy @ 1:10

2x25                      1 easy/1 fast @ 40

100                        choice smooth @ 3:10

4x50                      25 fast/25 easy @ 1:10

2x25                      fast @ 40

100                               choice smooth

200                        cool down

                             

Saturday, Sept. 30                   LANE 4

400                        choice

4x200                    50 kick

@4:00                   100 IM d/s/d/s

                              50 kick

6x100                    pull @ 1:50

                              25 build/25 fast/25 easy/25 build

4x50                      descend 1 – 4 @ 1:00

4X25                     1 fast/1 easy @ 30

100                        choice smooth @ 2:30

4x50                      15 fast/35 easy @ 1:00

4x25                      1 easy/1 fast @ 30

100                        choice smooth @ 2:30

4x50                      25 fast/25 easy @ 1:10

4x25                      fast @ 30

100                               choice smooth

200                        cool down

                             

Sept 28 - Lanes 5 - 8

Thurs.  Sept 28                        LANES 5, 6

200                  choice

100                  kick

100                  pull

Fins: (focus on aggressive body roll)

16x25              1 -  right arm only

@40                2 – left arm only

                        3 – 3 right/3 left / 6 full

                        4 – full stroke free

4x50                25 6 beat kick/25 full free

@ 1:10

4x75                25 kick/50 swim build @ 1:40

4x100              descend stroke count average every 100 @ 2:00

2x:

25                    streamlined kick @ 40

50                    25 back/free @ 1:05

75                    25 dolphin kick/50 free @ 1:40

50                    25 breast/free @ 1:05

25                    fly  @40   

Thurs.  Sept 28                        LANES 7, 8

200                  choice

100                  kick

100                  pull

Fins: (focus on aggressive body roll)

16x25              1 -  right arm only

@35                2 – left arm only

                        3 – 3 right/3 left / 6 full

                        4 – full stroke free

4x50                25 6 beat kick/25 full free

@ 1:00

2x75                25 kick/50 swim build @ 1:30

4x100              descend stroke count average every 100 @ 1:50

2x:

25                          streamlined kick @ 30

50                          25 back/free @ 1:00

75                          25 dolphin kick/50 free @ 1:30

100                        IM @ 2:00

75                          25 dolphin kick/50 free @ 1:30

50                          25 breast/free @ 1:00

25                          fly @ 30

First Day Back 2017/2018 Season

Tues. Sept 26                          LANES 5, 6

100                  free

50                    kick

100                  IM drill

50                    kick

6x75                25 streamlined kick

@1:40             25 single arm fly

                        25 free

8x50                2 @ 1:00 - smooth

                        1 @ 50 - build

                        1 @ 1:10 – easy

4x100              50 kick strong/50 swim smooth @ 2:10

200                  IM (25 drill/swim)

Tues. Sept 26                          LANES 7, 8

100                  free

50                    kick

100                  IM drill

50                    kick

8x75                25 streamlined kick

@1:30             25 single arm fly

                        25 free

10x50  as 2x:   2 @ 55 - smooth

                        2 @ 50 - build

                        1 @ 1:00 – easy

4x100              50 kick strong/50 swim smooth @ 2:00

200                  IM (25 drill/swim)