Pre main set
4x75 overkick with z
8x25 half underwater fast kick/half swim with z
1x400 pull 3/5/e/9 by 100
Main set
3x4x100
1st round - 75 IMO + 10 sec rest + 25 sprint 2:00
2nd round- 50 build free + 15 sec rest + 50 build stroke 2:00
3rd round- fast, 75fast/25easy, 50fast/50easy,25fast/75easy 2:10
Warm down
Masters I- Swimmers who have solid strokes and swim for fitness but still need technique work and are building endurance through structured workouts.
Masters II- Swimmers with a strong swim background..
| West Loop Location 1380 W. Randalph St. Chicago, IL 60607 |
| Masters I and Masters II Mo .. 6:30-7:30AM Tu .. 6:00-7:00PM We .. 6:30-7:30AM Th .. 6:00-7:00PM Fr .. 6:30-7:30AM Masters I Masters II |
| Lincoln Square Location 4662 N. Lincoln Ave. Chicago, IL 60625 |
| Masters I and II Tu and Th .. 6:00-7:00AM |
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