Friday August 27

Vary your routine. Just be careful...

Thursday August 26 Masters Social Night

The weather blew in on us during the 150s. Got to monkey around a little bit sooner...

Warm up
600 swim, 400 reverse IM drill

8x150 - 2:30 (100 swim, 50 kick)

Two rounds of:
1x400 - 5:45
8x50 - 1:00 no freestyle

20x25 - :40  Ten breaths for the whole set. Choose wisely...

EZ 200
=4500 SCY

Wednesday August 25

Warm up
400 swim, 400 pull, 200 kick

12x75
First 6 - 1:30 kick/drill/swim
Last 6 - 1:15 build by 25s

8x100 - Drop your interval by :05 after every 2 (last 2 should be difficult to make, put them just out of reach)

16x50 - 1:00 choice of stroke, every 4th fast

EZ 200
=3700 SCY

Tuesday August 24

Warm up
400 swim, 400 pull, 200 kick

12x50 - 1:00 choice, every 3rd fast

8x100 - 1:45 #4 and #8 fast IM

Three rounds of the following:
1x300 - 4:30 moderate (this may be pull)
2x100 - 2:00 maximum effort (go for blood on these 100s)

8x50 - 1:10 kick (can be streamline with fins)

Swim down
=4300+ SCY

Monday August 23

Warm up
1000 mixed

8x200 - First 3 on 3:00, last 5 on 2:45

Three rounds of the following set - drop one of the fast 100s per round, two will remain on round three:
8x25 - :30 moderate / choice
4x100 - 2:00 maximum effort / choice of stroke

16x25 - :30 fast kick

Swim down
=4400+ SCY