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Workout 2:

warm-up:

1000 swim

kick set:

8x 25 kick  fast down, ez back 

warmup  set:

20x 25 SPRINT! @45/50

Your choice of stroke

main set:

Long and Strong! 

5x 200 middle hundred HARD! 

5x 100 negative split  second 50 faster then the first!

cool down:

200 pull

200 kick

 

Masters Workout #1: 

If you swim in lane 1 (end lane at Amazon) or lane two please swim the smaller number of sets. For example your lane would swim 6x75 Kick/Drill/Swim. 

Warm-up: 300 Swim, 100 Kick, 100 Pull 2x

Drill Set: 6-8x75 Kick/Drill/Swim  15 sec. Rest 

1-3 Stroke, the rest are choice

Warm-up Set: 

8 to 10 x 50 BUILD  @55/1:00/:55

Get your heart rate up! 

Main Set

Goal is to stay consistent. Watch the clock and make sure you are maintaining or swimming faster. The 100s and 50s are FASTEST POSSIBLE AVERAGE! The 25's are sprint! 

8-10 x 100 @ 1:30/ 1:40/ 1:50/ 2/ 2:30 

8-10 x 50 @ 50/ 55/ 1:00/ 1:20 

10 x 25  @ 40/ 45 

Cool Down

Pull 3/ 150 Breathing 3/5 by 50 

 

 

Tentative Long Course Meet Schedule: 

(All meets subject to change) 

 

May: 

4-6 Arauco invite- Albany *ALL TEAM 

12- Bohemia Invitational- Cottage Grove *ALL TEAM 

18-20 CAT OPEN 

June: 

1-3 Albany 

*15-17 Mike Morris** OUR MEET!! *ALL TEAM

29-1 TEAM OPEN -Eugene  * ALL TEAM

July: 

7-8 MVA Albany Last Chance 

11-15 Senior Sectionals-Mt. Hood

14-15 10 and under states- Albany 

20-22 RYST open- Roseburg * ALL TEAM 

26-29 11 and over state- Mt. Hood

31-4 Ag Zones 

August: 

3-5 Big Kahuna-Coos Bay * ALL TEAM 

2-5 Futures, California