Saturday August 18 and Tuesday August 21

300 swim
200 pull
100 kick

25e/25f
50e/50f
75e/75f
100e/100f
100e/100f
75e/75f
50e/50f
25e/25f
This is swam continuously with speed change being the importance.  E=easy, F=fast.

20x100
2 @ 1:30
2 @ 1:25
1 @ 2:00
all fast

100 easy

 12x50 @ 1:00
odds kick
evens drill

100 easy

Friday, August 17

Warm up

400 free
200 easy
400 free
175 easy
400 free
150 easy
400 free
125 easy
400 free
100 easy
400 free
75 easy
400 free
50 easy
400 free
25 easy

400s should be on your fastest possible, for example, if you hold 1:25s per 100, they will be on 5:40, the easy does not have an interval, regroup for 10-20 seconds then start the next 400

Labor Day Masters Swim Classes CANCELLED

We will not have any masters swim classes (5:30am, 12pm, 6pm) on Labor Day, September 3rd. 

Friday August 10

Warm up

8x75 - 50 free/25 non free @ :10 rest

3x400 @ 5:40
3x200 @ 3:00
3x400 @ 5:40
6x100 with all gear @ 1:20

200 kick
200 easy

Thursday August 9

10 minute warm up
4x150 k/d/s @ :10 rest

400 pull
2x150 fast
200 build
8x25 fast
x2

4x150 k/d/s @ :10 rest

100 easy

Wednesday August 8

48x50 @ 1:00
3 free
1 fly
1 back
1 breast

2x200 pull - fast
100 kick
100 easy
x2

Monday & Tuesday August 6-7

Main Set:

500 pull
2x50 fast @ 1:30
400 pull
3x50 fast @ 1:30
300 pull
4x50 fast @ 1:30
200 pull
5x50 fast @ 1:30
100 pull
6x50 fast @ 1:30

Friday August 3

10 minute run

14x50 pull
7@ :50
7 @ :45

300 swim pace
4x100 @ 1:35
500 swim pace
6x100 @ 1:30
700 swim pace
8x100 @ 1:25

300 kick

200 easy

Wednesday and Thursday, August 1-2

10 minute warm up
6x100 with fins, 75 build kick/25 easy swim @ :15 rest
12x25 @ :30, odds sprint free, evens backstroke

3x200 pull @ 2:45
100 IM fast
4x100 pull @ 1:25
200 IM fast
x2

swim easy