Tuam Masters Swimming Club

**Sunday January 4th 2009:**
Lane 1-2	Lane 3-4	Lane 5-6
Warm Up
Repeat 4 times 75m FS 25m Choice	Repeat 5 times 75m FS 25m Choice	Repeat 5 times 75m FS 25m Choice
Total: 400m	Total: 500m	Total: 500m
Set 1
Repeat 2 times 75m FS From deep end with dive and recovery length back to deep end
Total: 150m	Total: 150m	Total: 150m
Set 2
Repeat 4 times 4 x 25m FS 20 seconds recovery after each 25m	Repeat 5 times 4 x 25m FS 20 seconds recovery after each 25m	Repeat 5 times 4 x 25m FS 20 seconds recovery after each 25m
Total: 400m	Total: 500m	Total: 500m
Set 3
Repeat 4 times 50m BS 20 seconds recovery after each 50m	Repeat 5 times 50m BS 20 seconds recovery after each 50m	Repeat 6 times 50m BS 20 seconds recovery after each 50m
Total: 200m	Total: 250m	Total: 300m
1150m	1400m	1450m

**Sunday January 11th 2009:**
Lane 1-2	Lane 3-4	Lane 5-6
Warm Up
Repeat 4 times 75m FS 25m Choice	Repeat 5 times 75m FS 25m Choice	Repeat 5 times 75m FS 25m Choice
Total: 400m	Total: 500m	Total: 500m
Set 1
Repeat 4 times 25m BS 50m BR/S 75m FS 20 seconds recovery after each 150m	Repeat 6 times 25m BS 50m BR/S 75m FS 20 seconds recovery after each 150m	Repeat 6 times 25m BS 50m BR/S 75m FS 20 seconds recovery after each 150m
Total: 600m	Total: 900m	Total: 900m
Set 2
Focus on streamline after kicking off the wall and nice long strokes 6 x 25m FC (Full speed from halfway) 2 x 25m 2 hands together BS 2 x 25m BS 2 x 25m wth dive
Total: 300m	Total: 300m	Total: 300m
1300m	1700m	1700m

Sunday January 18th was a Time Trial night.

**Sunday January 25th 2009:**
Lane 1-2	Lane 3-4	Lane 5-6
Warm Up
Repeat 4 times 75m FS 25m Choice	Repeat 5 times 75m FS 25m Choice	Techical Session
Total: 400m	Total: 500m	Total: n/a
Set 1
5 * 100m F/S 50m @ 70% - 20secs rest 25m @ 100% - 10secs rest 25m @ 100% - 10secs rest Do above for reps 1, 3, & 5. 100m @ 100% - 30secs rest Do above for reps 2 & 4.	8 * 100m F/S 50m @ 70% - 20secs rest 25m @ 100% - 10secs rest 25m @ 100% - 10secs rest Do above for reps 1, 3, 5 & 7. 100m @ 100% - 30secs rest Do above for reps 2, 4, 6 & 8.	Technical Session
Total: 500m	Total: 800m	Total: n/a
Relays
F/S relay practice & cool down after.
Total: 200m	Total: 200m	Total: n/a
1100m	1500m	n/a