1800 Yards Super Kick

Masters Group

Practice 6

29 April

Warm Up:

50 FLIPPERS

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm

Stroke of Choice 400

Work Out:

KICK MANIA! Grab flippers! Absolutely NO Breast Kick!!

4 x 25 Sprint Kick 500

100 Easy Free Kick 600

4 x 25 Fast Back Kick 700

100 Easy Back Kick 800

4 x 25 Dolphin Kick 900

100 Easy Free Kick 1000

2 x 100 Kick Negative Split 1200

(1st 25 easy, 2nd 25 faster, 3rd 25 faster, 4th 25 sprint)

100 Kick Free 1300

100 Kick Choice 1400

200 Kick Free 1600

Cool Down:

No Flippers!!

50 Free 1650

50 Back 1700

50 Kick 1750

50 Pull 1800

2700 Yards Super Kick

Masters Group

Practice 6

29 April

Warm Up:

100 FLIPPER

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm 700

Work Out:

KICK MANIA! Grab flippers! Absolutely NO Breast Kick!!

4 x 25 Sprint Kick 800

2 x 50 Any Kick 900

100 Easy Free Kick 1000

4 x 25 Fast Back Kick 1100

2 x 50 Any Kick 1200

100 Easy Back Kick 1300

4 x 25 Dolphin Kick 1400

2 x 50 Any Kick 1500

100 Easy Free Kick 1600

4 x 100 Kick Negative Split 2000

(1st 25 easy, 2nd 25 faster, 3rd 25 faster, 4th 25 sprint)

100 Kick Free 2100

100 Kick Choice 2200

200 Kick Free 2400

Cool Down:

No Flippers!!

100 Free 2500

100 Back 2600

100 Kick/ Pull 2700

2300 Yards Super Kick

Masters Group

Practice 6

29 April

Warm Up:

100 FLIPPER

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm 700

Work Out:

KICK MANIA! Grab flippers! Absolutely NO Breast Kick!!

4 x 25 Sprint Kick 800

100 Easy Free Kick 900

4 x 25 Fast Back Kick 1000

100 Easy Back Kick 1100

4 x 25 Dolphin Kick 1200

100 Easy Free Kick 1300

4 x 100 Kick Negative Split 1700

(1st 25 easy, 2nd 25 faster, 3rd 25 faster, 4th 25 sprint)

50 Kick Free 1750

50 Kick Choice 1800

200 Kick Free 2000

Cool Down:

No Flippers!!

100 Free 2100

100 Back 2200

100 Kick/ Pull 2300

2400 Yards Up and Down the Mountain

Masters Group

Practice 5

27 April

Warm Up:

50 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 250

Work Out:

Up and Down the Mountain

25 Stroke 275

50 Free 325

75 Stroke 400

100 Free 500

150 Stroke 650

200 Free 850

250 Stroke 1100

300 Choice 1400

250 Stroke 1650

200 Free 1850

150 Stroke 2000

100 Free 2100

75 Stroke 2175

50 Free 2225

25 Stroke 2250

Cool Down:

50 Free 2300

50 Kick 2350

50 Pull 2400

2000 Yards Up and Down the Mountain

Masters Group

Practice 5

27 April

Warm Up:

50 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 250

Work Out:

Up and Down the Mountain

25 Stroke 275

50 Free 325

75 Stroke 400

100 Free 500

150 Stroke 650

200 Free 850

300 Choice 1150

200 Free 1350

150 Stroke 1500

100 Free 1600

75 Stroke 1675

50 Free 1725

25 Stroke 1750

Cool Down:

50 Free 1800

50 Kick 1850

50 Pull 1900

100 Choice 2000

1500 Yards Up and Down The Mountain

Masters Group

Practice 5

27 April

Warm Up:

50 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 250

Work Out:

Up and Down the Mountain

25 Stroke 275

50 Free 325

75 Stroke 400

100 Free 500

150 Stroke 650

200 Free 850

150 Stroke 1000

100 Free 1100

75 Stroke 1175

50 Free 1225

25 Stroke 1250

Cool Down:

50 Free 1300

50 Kick 1350

50 Pull 1400

50 Choice 1500

2400 Yards Short Distance

Masters Group

Practice 4

22 April

Warm Up:

50 SKIPS~ 2 times through

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

4 x 100 Free/ Back/ Free/ Breast 900

10 x 50 as Free/ Stroke/ Kick/ Pull/ Drill 1400

4 x 25 Free as Hard/ Easy 1500

50 Back Drill 1550

50 Breast Drill 1600

300 Free 1900

4 x 50 Choice 2100

Cool Down:

100 Free 2200

50 Kick 2250

50 Pull 2300

100 Choice 2400

2000 Yards Short Distance

Masters Group

Practice 4

22 April

Warm Up:

50 SKIPS~ 2 times through

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

10 x 50 as Free/ Stroke/ Kick/ Pull/ Drill 1000

4 x 25 Free as Hard/ Easy 1100

50 Back Drill 1150

50 Breast Drill 1200

300 Free 1500

4 x 50 Choice 1700

Cool Down:

100 Free 1800

50 Kick 1850

50 Pull 1900

100 Choice 2000

1500 Yards Short Distance

Masters Group

Practice 4

22 April

Warm Up:

50 SKIPS~ 2 times through

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

10 x 50 as Free/ Stroke/ Kick/ Pull/ Drill 1000

4 x 25 Free as Hard/ Easy 1100

50 Back Drill 1150

50 Breast Drill 1200

Cool Down:

100 Free 1300

50 Kick 1350

50 Pull 1400

100 Choice 1500

2100 Yards Build

Masters Group

Practice 3

20 April

Warm Up:

100 IGUANA

IM

Go easy

Undulation (dolphin kick)

Arms Only

No Arms

Any Drill 600

Work Out:

12 x 25 as Drill/ Stroke/ Pull/ Free/ Kick 850

10 x 50 as Drill/ Stroke/ Pull/ Free/ Kick 1350

1 x 100 as Free/ Stroke 1450

1 x 200 IM (50 Free/ Back/ Breast/ Free) 1650

1 x 300 Free 1950

Warm Down:

50 Kick 2000

50 Pull 2050

50 Choice 2100

1800 Yards Build

Masters Group

Practice 3

20 April

Warm Up:

2 x 50 IGUANA

IM

Go easy

Undulation (dolphin kick)

Arms Only

No Arms

Any Drill 600

Work Out:

10 x 25 as Drill/ Stroke/ Pull/ Free/ Kick 850

5 x 50 as Drill/ Stroke/ Pull/ Free/ Kick 1100

1 x 100 as Free/ Stroke 1200

1 x 200 IM (50 Free/ Back/ Breast/ Free) 1400

1 x 300 Free 1700

Warm Down:

50 Kick 1750

50 Pull 1800

1350 Yards Build

Masters Group

Practice 3

20 April

Warm Up:

50 IGUANA

IM

Go easy

Undulation (dolphin kick)

Arms Only

No Arms

Any Drill 300

Work Out:

10 x 25 as Drill/ Stroke/ Pull/ Free/ Kick 550

5 x 50 as Drill/ Stroke/ Pull/ Free/ Kick 900

2 x 100 as Free/ Stroke 1100

Warm Down:

100 Free 1200

50 Kick 1250

50 Pull 1300

50 Choice 1350

1350 Yards Sprint Distance

Masters Group

Practice 2

13 April

Warm Up:

50 SUNNY

Swim

Undulating Kick

No Arms

No Legs

Your Choice 250

Work Out:

6 x 75 as Drill/ Kick/ Swim by 25 700

6 x 50 as Free/ Stroke of Choice 1000

6 x 25 as Catch Up/ Tarzan/ 8 Kick Switch 1150

Cool Down:

50 Pull

50 Kick

50 Swim

50 Stroke 1350

1900 Yards Sprint Distances

Masters Group

Practice 2

13 April

Warm Up:

2 x 50 SUNNY

Swim

Undulating Kick

No Arms

No Legs

Your Choice 500

Work Out:

8 x 75 as Drill/ Kick/ Swim by 25 1100

8 x 50 as Free/ Stroke of Choice 1500

8 x 25 as Catch Up/ Tarzan/ 8 Kick Switch/ Finger Drag 1700

Cool Down:

50 Pull

50 Kick

50 Swim

50 Stroke 1900

2200 Yards Sprint Distances

Masters Group

Practice 2

13 April

Warm Up:

100 SUNNY

Swim

Undulating Kick

No Arms

No Legs

Your Choice 500

Work Out:

8 x 75 as Drill/ Kick/ Swim by 25 1100

10 x 50 as Free/ Stroke of Choice 1600

8 x 25 as Catch Up/ Tarzan/ 8 Kick Switch/ Finger Drag 1800

200 Free 2000

Cool Down:

50 Pull

50 Kick

50 Swim

50 Stroke 2200

1300 Yards Free/ Stroke

Masters Group
Practice 1
13 April

Warm Up:

2 x 50 SKIPS
Swim
Kick
IM
Pull
Stroke of Choice 500

Work Out:

10 x 50 as Free/ Stroke/ Kick/ Pull/ Drill 1000

4 x 25 Drill 1100


Cool Down:

50 Free 1150
50 Back 1200
50 Breast 1250
50 Choice 1300

1800 Yards Free/ Stroke

Masters Group
Practice 1
13 April

Warm Up:

2 x 50 SKIPS
Swim
Kick
IM
Pull
Stroke of Choice 500

Work Out:

10 x 50 as Free/ Stroke/ Kick/ Pull/ Drill 1000

100 Free 1100
100 Back 1200
100 Breast 1300
100 IM 1400
100 Choice 1500

4 x 25 Drill 1600


Cool Down:

50 Free 1650
50 Back 1700
50 Breast 1750
50 Choice 1800

2200 Yards Free/ Stroke

Masters Group
Practice
13 April

Warm Up:

100 SKIPS
Swim
Kick
IM
Pull
Stroke of Choice 500

Work Out:

10 x 100 as Free/ Stroke/ Kick/ Pull/ Drill 1500

2 x 200 Free 1900


Cool Down:

50 Free 1950
50 Back 2000
50 Breast 2150
50 Choice 2200