Masters Schedule

 

For the time being we will be offering uncoached (written) practices each week and offer a coached Saturday. Please make sure you are USMS registered if you are coming to Saturday practice. 

 

Schedule:

Masters  
     
     
  Saturday 7:00 - 8:00 am
     
 

 

IM

 400 choice 
 16 x 50 pull@ : 55 or R = 10 • breathe 3/5 by 25's 
 12 x 25 @ 40 or R= 10 
        4 x thru : • 25 kick • 25 drill • 25 swim, 1 rd ea stroke
 3 x thru:
    • 25 fly @ 40  
    • 25 fly/25 back @ 1:00  
    • 25 fly/25 back/25 breast @ 1:30  
    • 100 IM @ 2:00 
    • 25 back/25 breast/25 free @ 1:30
    • 25 breast/25 free @ 1:00 
    • 25 free @ 1:00 
    
 12 x 25 @ r = 5 
     odd:  scull with kick 
     even: swim  
 
Stroke
400 swim 
4 x 100 pull @ 1:40 • breathe 3/5 by 25's 
4 x 7 5 " stroke" kick @ 2:00 
 • build 
8 x 50 "stroke" drill@ 1:10 
4 x 150 "stroke" swim @ 3:20  
 • descend 
4 x 75 "stroke" kick @ 2:00 
• descend  
100 choice  
 

Distance

300 warm up

4 × 100 kick

200 pull

 

3 × (100 drill @1:45

       200 build @ :30 sr

       300 choice (free/IM/stroke) @85%

       :60 sr)

 

200

 

Mid Distance

300 warm up

200 kick

300 drill

200 scull

 

4 × 200 pull @ 3:15

3 × 200 desc. @ 3:00

2 × 200 negative split @ 2:45

 

200 warm down

 

Sprint

300 warm up

300 pull breath 3/5/7 by 100

300 kick build

 

6 × (4 × 25 variable speed @ :30

       100 drill @ 1:40

       50 sprint @ 2:00)

 

300 warm down