Morning workout

Warm-up 400 swim/ 200 kick

4x150 rest 15 100 build/ 50 hard

8x50 rest 10 catch up drill

Main Set:
4x100 swim rest 10
50 easy
3x100 flutter kick with fins rest 15
50 easy
2x100 hard swim with fins rest 20
50 easy
1x100 ALL-OUT

200 easy

Have a great weekend!

Check out our workout this morning!!!! First morning of dryland

warm up 600 choice
10 minute of choice kick alternating 50 easy/25 hard
8x25 1/2 fast/ 1/2 easy rest 10
8x25 breaststroke focus on technique rest 10
100 pull with breaststroke arms
200 double breast
3x [ 4x25 breast working on pull out/ 100 easy]

Dryland

50 sit ups
1 minute of planks
100 cherry pickers
1 minute of planks

leg holds [ 15 sec 3 inches off ground/ 15 sec flutter/ 15 sec in&outs/ 15 sec hold/ 15 sec flutter/ 15 sec in&outs]

100 supermans
1 minute plank

4x 30 forward lunges alternating right and left leg

Great workout today! Feel the burn

Great article for swimmers interested in Masters!

http://www.usms.org/articles/articledisplay.php?a=354

Backstroke Tuesday LCM

Warm-Up 200 swim/ 200 pull/ 200 kick/ 200 swim

6x100 kick with fins alternating 100 flutter/ 100 dolphin rest 10

Main set
4x200 100 kick/ 100 swim build rest 20
4x100 Backstroke rest 10 ( focus on rotation and keeping head back)
4x50 IM order rest 10

8x50 odds free/ evens back rest 10

200 easy

ANNOUNCEMENTS!!!

Just some quick reminders...

- October fees are due this week. Make sure to bring me the receipt.

- The night of Halloween we will NOT be having practice. Tuesday (Oct 30) evening and Wednesday morning (Oct 31) we will have a Halloween swim with fun relays and snacks at the end

- We are officially registered as the UHMS (university of houston masters swimming) with US masters swimming. You will be able to register as a member of the club starting November 1, 2012.

- NOVEMBER 13 is the Winter Sprinter. Anyone who would like to participate please let me know. Events include 50 free, 50 back, 50 fly, 50 breast, 100 free, 100 breast, 100 back, 100 fly, 100 IM, 200 free, and 500 free and team relays. I encourage swimmers who want to participate in competitions next semester to participate.

I hope everyone has a wonderful week!

**** Check out our facebook page
https://www.facebook.com/UniversityOfHoustonMastersSwimTeam

Happy stroke week! We will be focusing on stroke technique this week. Mondays are for butterfly lovers.

Warm-up 600 CHOICE
8x75 with fins dolphin kick on your back rest 15
3x [ 200 pull rest 20/ 2x100 IM rest 15]
4x50 25 right arm/25 left arm
4x50 3 kicks for 1 stroke
4x50 3x3x3 (3 right, 3 left, 3 together)
4x25 butterfly perfect technique

200 easy