Friday October 26

10 minute warm up

6x150 @ :10 rest
float the fast 50

3x300 with paddles @ 4:30
6x100 swim @ 1:25
3x300 with paddles @ 4:00

vertical kicking

warm down

Wednesday & Thursday October 24 & 25

10 minute warm up

2x50 with bands @ :10 rest
4x25 fast @ :05 rest
x4

200 pull @ 2:40
100 pull @ 1:20
4x50 non free @ 1:00
x3

24x50 with fins @ 1:00
odds fast kick
evens easy swim

7x50 swim @ :50
3 fast, 1 easy, 2 fast, 1 easy

Christy Shoemaker's 44th Birthday Swim

Join us at 12:45pm on Thursday, October 25th for 44x100s!!

6x100 warm up @ 2:00

4x100 fast @ 1:45

8x100 - 25 kick/50 stroke/25 kick @ 2:15

4x100 fast @ 1:45

8x100 - pull @ 1:50, descend 1-4, 5-8

4x100 fast @ 1:45

4x100 IM @ 2:10

6x100 easy @ 2:00

Thursday & Friday Oct 18,19

10 min warm up

12x25 with paddles, 3 fast 1 easy

40 min of 100s
done :05 faster than normal send off
If you miss one you sit out 100

200 kick
100 backstroke
x3

Tuesday October 16 & Wednesday October 17

10 minute warm up

3x100 free, descend 1-3 @ 1:40
2x50 stroke @ 1:00
x4
each round will rotate through IM order for the 50s

16x50 @ 1:00
4 with band, buoy, paddles
4 with band, buoy
4 with band
4 swim

kick set

swim easy

Wednesday October 10

10 minute warm up

10x100 @ :10 rest
odds buoy/band/paddles
evens buoy/band

6x50 backstroke

4x75 with paddles fast @ 1:05
3x100 IM @ 1:45
2x50 25 fast/25 easy @ :10 rest
repeat

12x75 @ :10 rest
25 kick/25 easy swim/25 kick

300 easy

Friday October 5

10 minute warm up

125 pull (25 easy/75 fast/25 easy)
50 kick
50 swim build
x6

300 @ 1:20 base
800 @ 1:35 base
600 @ 1:30 base
400 @ 1:25 base
300 @ 1:20 base

swim easy!

Monday October 1

10 minute warm up

1000 steady pull

4x
25 fast @ :45
50 fast @ 1:30
75 fast @ 2:15
25 easy

200 swim
200 kick
200 swim

repeat above set