Monday's workout

200swim, 100kick, 200pull, 100kick

6x75 1,3,5 50drill/25swim - 2,4,6 stroke/free/stroke

300swim, 2x150 50swim/25stroke, 300pull, 2x150 50swim/25stroke

100 easy

Winter Session Plan

I will be handing this to you during practice. The idea is to let everyone know the kind of workout we will be doing every week.

Masters Swim Trial Week

Invite your friends to come to practice with you this week! It's free!

Evanston Meet

At Evanston Township High School
Sunday, January 24, 2010
ILMSA Sanction Number: 210-008S

More information about the meet at

http://ilmsa.com/files/Evanston2010entry_0.pdf

Alexandra Grace Park says hello!

Workout idea! by Lynn

warm-up:
400swim
300pull
200kick (900)

6 X 50 stroke/free 1:00 (1:05 for brst) (no more than 15sec rest)

6 X 100 free desc 1-3 and 4-6 on 1:50 (about 20 seconds rest betw fastest and next 3.
(900)

pyramid by 50 alternate pull and swim.
50pull on :55 (pick interval for 100 and divide by 2. add for each 50)
100swim on 1:50
150pull on 2:45*
200swim on 3:40*
250pull on 4:15*
400/500 swim or 300 kick set: 6 X 50 or 3 X 100
:30-:40 rest
250pull*
200swim*
150pull*
100swim
50pull (1500 plus long swim/kick set)
*no more than 20 seconds rest for these.

cool down.

Quote of the week!

"My new year's resolution is to party less and swim more!" Laina. We'll see about that :)