Welcome to a New Season of BTC Masters

The weather is giving us a bit of a head start!

Keep checking back for any updates!

To simplify the process this year we are requiring that payment and the registration/waiver be signed before getting in the pool. You can get the registration/waiver form on the BTC website or at the office at BTC.

See you guys soon!

8/12/09 Practice

Warm Up
500 Choice
8x50 on :50

Main Set
5x100 swim on 1:40
4x150 pull on 15sr or 2:30
5x100 IM on 1:50

1x50 fly on 10sr
2x100 back 10sr
1x50 fly on 10sr
2x100 breast 10sr
1x50 fly on 10sr
2x100 free 10sr
1x50 fly on 10sr
2x100 IM 10sr

(3500)

8/10/09 Practice

Warmup
500 choice
4x50

Mainset
4x100 free on 1:30
2x50 kick on :60

2x200 free on 3:00
2x50 free pull on :50/:60

1x250 100 free 50 active rest 100 free (100 fast pace)
1x150 50 free 50 active rest 50 free (50 fast pace)
2x50 choice on :50/:60

4x100 free on 1:30
8x25 choice on :30

Cool Down
1x200
(3000)

8/7/09 Practice

Warm Up
500 Choice

4x100 free (long and strong)

Main Set
4x thru:
2x50 kick stroke
2x75 swim (25 stroke, 50 free)
4x100 swim alternate 25 stroke
(ex. 25 stroke/75 free, 25 free/25 stroke/50 free, 50 free/25 stroke/25 free, 75 free/25 stroke)
1. Fly
2. Back
3. Breast
4. Free (75s are pull instead of 25 stroke/50 free)

4x200 free
1. Pull
2. IM
3. Broken
4. Build

Cool Down
1x200

8/5/09 Practice

Warm up
500 Choice

Main Set
3x300
1. pull
2. kick
3. choice

12x100
1-5 on 1:40 85% effort or 15sr
6-10 on 1:30 90% effort or 10sr
11 and 12 on 1:25 95% effort or 5sr

5x100 IM on 1:50

8x50 choice on :60

8/3/09 Practice

Warmup
500 Choice

Main Set
10x100 Free (every third 100 choice/pull; build each 100 free with last 100 fastest)
5x200
-swim
-im
-kick
-pull
-swim
12x50 Free (ez, medium, fast by 50 and repeat)
(3100)
Cool Down
1x200
(3300)

7/31/09 Practice

Warmup

500 Warm up

Pre-set:

2 (4x50) kick on 1:10

#1 build down (fast to slow)
#2 build up (slow to fast)
#3 easy
#4 fast

2(4x50) IM order on 1:00

2(4x50) swim on :50

#1 build down (fast to slow)
#2 build up (slow to fast)
#3 easy
#4 fast

Main Set:

1. 5 X 200's long and strong on 3:10
2. 4 x 100 pull on 1:40
3. 8x25 choice on :30

200 warm down 3500