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Today

  1. Nationals
    • Calendar: South Davis Masters Calendar
    • http://www.usms.org/comp/scnats16/

  2. Kris-SWIMMING FAST!
    • Calendar: South Davis Masters Calendar
    • Start time: 08:00pm
    • SWIMMIN’ FAST!

      Warm-up:300 Choice
      200 IM
      100 Kick(600)

      Warm-up Set:8 x 50’s @.10-.20 Rest
      Odds: Free- 6 Kicks, 1 Pull Drill
      Evens: IM Transitions, ie fly to Back, Back to breast…..

      12 x 25’s @.30-.40
      #1-4 Free Descend 1-4
      #5-8 Stroke Choice
      #9-12 Free Choice Drill(700)

      Main Set:Sprints on Coaches Call as a team

      2 x 25 @.10-.20 Rest Choice
      2 x 100 Choice ALL OUT FAST!
      (Set a goal time.) @3:00

      2 x 25 @.10-.20 Rest Choice- Recovery
      2 x 75 Choice ALL OUT FAST! @2:30

      2 x 25 @.10-.20 Rest Choice- Recovery
      2 x 50 Choice ALL OUT FAST! @2:00

      2 x 25 @.10-.20 Rest Choice- Recovery
      2 x 25 Choice ALL OUT FAST! @1:00(700)

      Cool Down:6 x 50 Choice Recovery @.20 Rest(300)

      Total Yards:2300

Tomorrow

  1. Lynette coaches
    • Calendar: South Davis Masters Calendar
    • Start time: 06:00am

Saturday, April 30th

  1. Kris-AWESOME WORKOUT!!
    • Calendar: South Davis Masters Calendar
    • Start time: 06:00am
    • Advanced

      Warm-up:
      3 x 200 (#1 Choice, #2 IM Drill, #3 Kick) (600)
      12 x 25’s (3 of each stroke S-K-D) @.30 (300)
      100 Free Build 50-90% Effort (100)

      Main Set:

      Set #1 4 x 25’s Fly @.30
      100 Back @1:30
      4 x 25’s Back @.30
      200 (100 Back, 100 Breast) @3:00-3:15
      4 x 25’s Breast @.30
      300 (100 Back, 100 Breast, 100 Free) @4:30
      4 x 25’s Free @.30
      400 IM HARD (1400)
      1 Min Recovery

      Set #2 4 x 25’s Fly @.30
      100 Free @1:20
      4 x 25’s Back @.30
      200 Free @2:40
      4 x 25’s Breast @.30
      300 Free @4:00
      4 x 25’s Choice @.30
      400 Free HARD (1400)

      Kick Set: 6 x 50’s Choice @.60 Partner Social Kick (300)

      Cool Down: 100 EZ (100)

      Total Yards: 4200

      Intermediate

      Warm-up:
      2 x 200 (#1 Choice, #2 IM Drill) (400)
      12 x 25’s (3 of each stroke S-K-D) @.30 Rest (300)

      Main Set:

      Set #1 2 x 25’s Fly @.20 Rest
      100 Free @.30 Rest
      2 x 25’s Back @.20
      200 Free @.40
      2 x 25’s Breast @.20
      300 Free @.40
      2 x 25’s Choice @.20
      400 Free HARD
      (1200)
      1 Min Recovery

      Set #2 4 x 25’s Fly @.30 Rest
      4 x 25’s Back @.30
      4 x 25’s Breast @.30
      4 x 25’s Choice @.30
      1 x 200 Choice HARD
      (600)

      Kick Set: 6 x 50’s Choice @.60 Partner Social Kick (300)

      Cool Down: 100 EZ (100)

      Total Yards: 2900

      Beginner

      Warm-up:
      2 x 200 (#1 Choice, #2 Drill Choice) (400)
      8 x 25’s (Choice) @.30 Rest (200)

      Main Set:

      Set #1 2 x 25’s Kick @.20 Rest
      100 Free @.30 Rest
      2 x 25’s Kick @.20
      200 Free @.40
      2 x 25’s Kick @.20
      300 Free @.40
      2 x 25’s Kick @.20
      (800)
      1 Min Recovery

      Set #2 Fins Optional
      4 x 25’s Touch-n-pull @.30 Rest
      4 x 25’s Fingertip drag @.30
      4 x 25’s R-Arm Lead @.30
      4 x 25’s Choice @.30
      1 x 200 Choice HARD
      (600)

      Kick Set: 4 x 50’s Choice @.60 Partner Social Kick (200)

      Cool Down: 100 EZ (100)

      Total Yards: 2300

Monday, May 2nd

  1. Kris Coaches
    • Calendar: South Davis Masters Calendar
    • Start time: 06:00am

Tuesday, May 3rd

  1. Blair coaches
    • Calendar: South Davis Masters Calendar
    • Start time: 08:00pm