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

Friday August 20

Thursday August 19

Warm up
Mixed 1000

8x125 - 2:10 (75 free, 50 stroke)

5X200
Odd moderate - 2:50 or 3:00
Even maximum effort, broken (50, rest :10 - 100, rest :10 - 50) - 3:10 or 3:20

1x500 moderate swim or pull
5x100 on as quick an interval as you can hold for all 5
EZ 100

Kick ladder: 100/75/50/25
:30 rest after each distance, maximum effort

16x25 - :30 (breaths per length - 3-2-1-0)

Swim down
=4750+ SCY

Wednesday August 18

                                

Warm up

600

3 sets of 5x100 (Intended to include stroke/IM at your option)

Set #1 - 1:45

Set #2 - 1:40

Set #3 - 1:30

8x150 - 2:40 (100 swim/50 kick - you have the option to do 75 swim/75 kick)

20x25 - :30 choice

EZ 200

=4000 SCY