Tuesday July 31

10 minute warm up

8x75 @ :10 rest
oddds k/d/s
evens build

5x200 pull
#1 @ 2:55
#2 @ 2:50
#3 @ 2:45
#4 @ 2:50
#5 @ 2:55

12 or 16X100 @ 1:30
#1 25 fast/25 easy
#2 50 fast/50 easy
#3 75 fast/25 easy
#4 100 fast

200 half half drill
6x50 @ :50 catch up drill

100 easy

Dartfish Stroke Analysis Clinic

Masters Swim Happy Hour

Friday, August 24 4-6pm

Come hang out and mingle with your fellow masters swimmers for a Happy Hour!

Monday, July 30

10 minute warm up

6x50 - 25 kick/25 drill @ :10 rest

50 -25 f/25e
75 -50f/25e
100 - 75f/25e
125 - 100f/25e
150 - 125f/25e
175 - 150f/25e
4x200 pull @ 2:45
then back down

6x100 with fins @ 1:45, descend 1-3, 4-6

200 easy

Thursday, July 26

10 minute warm up

8x150 k/d/s @ :10 rest

200 fast
100 easy
100 fast
100 easy
4x50 pace @ :45
100 easy
repeat

2x300 pull, build each @ :20 rest

100 easy

Tuesday, July 17

10 min warm up
8x50 k/s @ 1:00

8x100 @ 1:25
2x400 pull @ 5:20
1 min rest
800 for time

200 kick

6x100 free
odds fast @ 1:30
evens easy @ 2:00

Friday, July 13

10 minute warm up

16x50 @ :55 or 3rd person rest
3 - descend
1 - back/breast

3x200 @ 2:45
4x100 @ 1:30
6x50 fast @ 1:00
4x100 @ 1:30
3x200 @ 2:45

2x500 pull, negative split each @ 8:00

200 kick

100 easy

Thursday, July 12

10 minute warm up

16x50 @ :55 or 3rd person rest
3 - descend
1 - back/breast

3x100 @ 1:20
4x100 @ 1:25
5x100 @ 1:30
4x100 @ 1:25
3x100 @ 1:20

3x200 pull, build each @ 3:15

cool down

Riptide Swim Meet

The outdoor lap pool will be closed this Saturday, July 14 from 7am-12pm for the Riptide Swim Meet.  Thus there will be no masters swim practices.  Thank you for your cooperation!