Wednesday and Friday (2/20 & 2/22)

February 20th, 2013

Masters 5:30-6:30 PM

 

Warm-up:  100 “SKRIMPS”(Swim, Kick, REVERSE                        I.M.[free, breast, back, fly], Pull, Swim… do 100                        of each different thing)

Breaststroke:  3 x (4 x 25) @ :15 sec rest

                                Round 1: BR Kick – board or back

                                Round 2: BR Drill–pull àglide à kick

                                Round 3: BR Swim à work pullouts!

                       

                        200 (50 Back / 50 Br / 50 Back / 50 Br)

Main Set:

4 x 150 Swim with Paddles @ 2:30/2:45/:10-15

                4 x 100 I.M. “Work the 25’s” @:15-20 sec rest

                        #1: 1^st 25 fast

                        #2: 2^nd 25 fast

                        #3: 3^rd 25 fast

                        #4: 4^th 25 fast

                4 x 50 Choice desc. 1-4 @ 1:00 / 1:10 / :20 rest

                4 x 25 BR (odds – ez     evens – fast) @ :40 / :45

Cool Down: 100 easy

 

Total = 2,400 (Max.)

 

February 22nd, 2013

Masters 5:30-6:30 PM

Warm-up:  200 – 400 Swim Choice

                  2 – 4 x 100 Swim with Paddles @ :15 rest

                  2 – 4 x 50 drill/swim by 25 Choice @ :15 rest

**You may go right into main set OR work Breaststroke starts/turns/pullouts with me… your choice!

Main Set:   5 x 300   @ :30 rest

1 – Swim Free

2 – w/ FINS (100 kick / 50 swim x2)

3 – I.M. (kick/drill/swim by 25)

4 – Pull (breathing pattern = 3/5 by 50)

5 – 50 fr/50 fly/50 fr/50 bk/50 fr/50 br

Cool Down: 100 easy

Total = 2,600 (Max.)