2600 Yards Multiples

Masters Group

Practice 12

20 May

Warm Up:

50 SUNSHINE

Stroke

Undulation

No Arms

Swim

Hands in Fists

IM

No Legs

Eight Kick Switch 400

Main Workout:

10 x 100 as Hard/ Easy 1400

10 x 50 as Kick/ Pull 1900

10 x 25 as Drill/ Stroke 2150

2 x 100 Choice 2350

Cool Down:

50 Drill 2400

50 Pull 2450

50 Kick 2500

100 Free 2600

1700 Yards Multiples

Masters Group

Practice 12

20 May

Warm Up:

50 SUNSHINE

Stroke

Undulation

No Arms

Swim

Hands in Fists

IM

No Legs

Eight Kick Switch 400

Main Workout:

6 x 100 as Hard/ Easy 1000

6 x 50 as Kick/ Pull 1300

6 x 25 as Drill/ Stroke 1450

Cool Down:

50 Drill 1500

50 Pull 1550

50 Kick 1600

100 Free 1700

2050 Yards Multiples

Masters Group

Practice 12

20 May

Warm Up:

50 SUNSHINE

Stroke

Undulation

No Arms

Swim

Hands in Fists

IM

No Legs

Eight Kick Switch 400

Main Workout:

8 x 100 as Hard/ Easy 1200

8 x 50 as Kick/ Pull 1600

8 x 25 as Drill/ Stroke 1800

Cool Down:

50 Drill 1850

50 Pull 1900

50 Kick 1950

100 Free 2050

2400 Yards Doable Distance

Masters Group

Practice 11

18 May

Warm Up:

50 FLORIDA

Fists

Left Arm

Only Legs

Right Arm

IM
Drill

Arms Only 350

Main Workout:

1000 Free 1350

4 x 200 as Stroke/ IM/ Stroke/ Free 2150

Cool Down:

50 Drill 2200

50 Pull 2250

50 Kick 2300

100 Free 2400

2100 Yards Doable Distance

Masters Group

Practice 11

18 May

Warm Up:

50 FLORIDA

Fists

Left Arm

Only Legs

Right Arm

IM
Drill

Arms Only 350

Main Workout:

500 Free 850

5 x 200 as Free/ Stroke/ IM/ Stroke/ Free 1850

Cool Down:

50 Drill 1900

50 Pull 1950

50 Kick 2000

100 Free 2100

1650 Yards Doable Distance

Masters Group

Practice 11

18 May

Warm Up:

50 FLORIDA

Fists

Left Arm

Only Legs

Right Arm

IM
Drill

Arms Only 350

Main Workout:

500 Free 850

5 x 100 as Free/ Stroke/ IM/ Stroke/ Free 1350

2 x 50 as Drill/ Stroke 1450

Cool Down:

50 Drill 1500

50 Pull 1550

50 Kick 1600

50 Free 1650

1500 Yards Down the Mountain

Masters Group

Practice 10

13 May

Warm Up:

50 EARLY

Eight Kick Switch

Arms Only

Right Arm Pull

Left Arm Pull

Your Choice 250

Main Workout:

400 Free 650

300 Free 950

200 Free 1150

100 Free 1250

75 Free 1325

50 Free 1375

25 Free 1400

Cool Down:

50 Pull 1450

50 Kick 1500

2100 Yards Down the Mountain

Masters Group

Practice 10

13 May

Warm Up:

100 EARLY

Eight Kick Switch

Arms Only

Right Arm Pull

Left Arm Pull

Your Choice 500

Main Workout:

400 Free 900

300 Free 1200

200 Free 1400

100 Free 1500

75 Free 1575

50 Free 1625

25 Free 1650

Cool Down:

150 Drill 1800

100 Pull 1900

100 Kick 2000

100 Choice 2100

2500 Yards Down the Mountain

Masters Group

Practice 10

13 May

Warm Up:

100 EARLY

Eight Kick Switch

Arms Only

Right Arm Pull

Left Arm Pull

Your Choice 500

Main Workout:

500 Free 1000

400 Free 1400

300 Free 1700

200 Free 1900

100 Free 2000

75 Free 2075

50 Free 2125

25 Free 2150

Cool Down:

50 Drill 2200

100 Pull 2300

100 Kick 2400

100 Choice 2500

2450 Yards Pull

Masters Group

Practice 9

11 May

Warm Up:

100 EARLY

Eight Kick Switch

Arms Only

Right Arm Pull

Left Arm Pull

Your Choice 500

Main Workout:

500 Free Swim 1000

25-50-75-100 Free Pull 1250

100 Free Swim 1350

25-50-75-100 Back Pull 1600

100 Back Swim 1700

25-50-75-100 Breast Pull 1950

100 Breast 2050

200 Free Swim 2250

Cool Down:

50 Drill 2300

50 Pull 2350

50 Kick 2400

50 Choice 2450

2000 Yards Pull

Masters Group

Practice 9

11 May

Warm Up:

100 EARLY

Eight Kick Switch

Arms Only

Right Arm Pull

Left Arm Pull

Your Choice 500

Main Workout:

100 Free Swim 600

25-50-75-100 Free Pull 850

100 Free Swim 950

25-50-75-100 Back Pull 1200

100 Back Swim 1300

25-50-75-100 Breast Pull 1550

100 Breast 1600

200 Free Swim 1800

Cool Down:

50 Drill 1850

50 Pull 1900

50 Kick 1950

50 Choice 2000

1500 Yards Pull

Masters Group

Practice 9

11 May

Warm Up:

50 EARLY

Eight Kick Switch

Arms Only

Right Arm Pull

Left Arm Pull

Your Choice 250

Main Workout:

ALL PULL

25-50-75-100 Free Pull 500

100 Free Swim 600

25-50-75-100 Back Pull 850

100 Back Swim 950

25-50-75-100 Breast Pull 1200

100 Breast 1300

Cool Down:

50 Drill 1350

50 Pull 1400

50 Kick 1450

50 Choice 1500

2550 Yards Short Stack

Masters Group

Practice 7

6 May

Warm Up:

50 CINCO

Catch Up
IM

No Arms

Crawl

Only Arms 250

Main Workout:

25-50-75-100 Stroke of Choice 500

25-50-75-100 Free 750

25-50-75-100 Drill 1000

25-50-75-100 Pull 1250

25-50-75-100 Kick 1500

500 Free 2000

8 x 50 as Drill/ Pull/ Kick/ Choice 2400

Cool Down:

50 Drill 2450

50 Pull 2500

50 Kick 2550

2250 Yards Short Stack

Masters Group

Practice 7

6 May

Warm Up:

50 CINCO

Catch Up
IM

No Arms

Crawl

Only Arms 250

Main Workout:

25-50-75-100 Stroke of Choice 500

25-50-75-100 Free 750

25-50-75-100 Drill 1000

25-50-75-100 Pull 1250

25-50-75-100 Kick 1500

300 Free 1800

4 x 50 as Drill/ Pull/ Kick/ Choice 2000

Cool Down:

50 Drill 2050

50 Pull 2100

50 Kick 2250

1650 Yards Short Stack

Masters Group

Practice 7

6 May

Warm Up:

50 CINCO

Catch Up
IM

No Arms

Crawl

Only Arms 250

Main Workout:

25-50-75-100 Stroke of Choice 500

25-50-75-100 Free 750

25-50-75-100 Drill 1000

300 Free 1300

4 x 50 as Pull/ Kick 1500

Cool Down:

50 Drill 1550

50 Pull 1600

50 Kick 1650

Absolute Distance

Masters Swim

Practice 7

4 May

ALL GROUPS

Warm Up:

50 Swim

50 Kick

50 Pull 150 Yards

Work Out:

You are to swim (freestyle only) as long as you can without stopping for rest. Keep track of the number of times you touch the starting wall ONLY (ie the number of 50s that you do).

If you need to stop for rest, note when you stopped (ie after my 10th lap), how long you stopped for (approximate number of seconds or minutes), and start again when you feel that you can. If you stop and restart, be sure that you keep track of the number of laps you did each time (ie I did 14 laps the first time, and 18 laps the second time).

Cool Down:

When there are FIVE MINUTES LEFT

50 Kick

50 Pull

50 Stroke