2700 Yards Kick Mania

Masters Group

Practice 8

1 July

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 Kick Mania

Masters Group

Practice 8

1 July

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

1800 Yards Kick Mania

Masters Group

Practice 8

1 July

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

2100 Yards Downhill Slide

Masters Group

Practice 7

29 June

Warm Up:

25 FIRECRACKERS

Fists
IM
Right Arm/ Left Arm
Eight Kick Switch
Choice
Reverse IM
All Legs
Catch Up
Kick
Easy
Repeat Any One
Swim 300

Main Workout:

500 Free 800

400 Stroke 1200

300 Free 1500

200 Stroke 1700

100 Free 1800

75 Stroke 1875

50 Free 1925

25 Stroke 1950

Cool Down:

50 Drill 2000

50 Pull 2050

50 Kick 2100

2000 Yards Downhill Slide

Masters Group

Practice 7

29 June

Warm Up:

25 FIRECRACKERS

Fists
IM
Right Arm/ Left Arm
Eight Kick Switch
Choice
Reverse IM
All Legs
Catch Up
Kick
Easy
Repeat Any One
Swim 300

Main Workout:

400 Stroke 700

300 Free 1000

200 Stroke 1200

100 Free 1300

75 Stroke 1375

50 Free 1425

25 Stroke 1450

5 x 50 as Drill/ Pull/ Kick/ Pull Drill 1700

Cool Down:

100 Drill 1800

100 Pull 1900

100 Kick 2000

1750 Yards Downhill Slide

Masters Group

Practice 7

29 June

Warm Up:

25 FIRECRACKERS

Fists
IM
Right Arm/ Left Arm
Eight Kick Switch
Choice
Reverse IM
All Legs
Catch Up
Kick
Easy
Repeat Any One
Swim 300

Main Workout:

400 Stroke 700

300 Free 1000

200 Stroke 1200

100 Free 1300

75 Stroke 1375

50 Free 1425

25 Stroke 1450

Cool Down:

100 Drill 1550

100 Pull 1650

100 Kick 1750

1550 Yards Small Build

Masters Group

Practice 6

24 June

Warm Up:

50 POPSICLE

Pull

Only Legs

Pick a Drill

Stroke of Choice

IM

Catch Up

Left Arm/ Right Arm

Easy Free 400

Main Workout:

25-50-75-100 Stroke of Choice 650

25-50-75-100 Free 900

25-50-75-100 Pull 1150

25-50-75-100 Kick 1400

Cool Down:

50 Drill 1450

50 Pull 1500

50 Kick 1550

1800 Yards Small Build

Masters Group

Practice 6

24 June

Warm Up:

50 POPSICLE

Pull

Only Legs

Pick a Drill

Stroke of Choice

IM

Catch Up

Left Arm/ Right Arm

Easy Free 400

Main Workout:

25-50-75-100 Stroke of Choice 650

25-50-75-100 Free 900

25-50-75-100 Drill 1150

25-50-75-100 Pull 1400

25-50-75-100 Kick 1650

Cool Down:

50 Drill 1700

50 Pull 1750

50 Kick 1800

2200 Yards Small Build

Masters Group

Practice 6

24 June

Warm Up:

50 POPSICLE

Pull

Only Legs

Pick a Drill

Stroke of Choice

IM

Catch Up

Left Arm/ Right Arm

Easy Free 400

Main Workout:

25-50-75-100 Stroke of Choice 650

25-50-75-100 Free 900

25-50-75-100 Drill 1150

25-50-75-100 Pull 1400

25-50-75-100 Kick 1650

8 x 50 as Drill/ Pull/ Kick/ Choice 2050

Cool Down:

50 Drill 2100

50 Pull 2150

50 Kick 2200

2300 Yards Distance Choice

Masters Group

Practice 5

22 June

Warm Up:

100 PICKS

Pull

IM

Catch Up

Kick

Swim 500

Main Workout:

Choice of either

10 x 100

OR 20 x 50 1500

as Free/ Back/ Breast/ Drill/ Choice

500 Easy Free 2000

Cool Down:

100 Kick 2100

100 Pull 2200

100 Fists 2300

2000 Yards Distance Choice

Masters Group

Practice 5

22 June

Warm Up:

100 PICKS

Pull

IM

Catch Up

Kick

Swim 500

Main Workout:

Choice of either

10 x 100

OR 20 x 50 1500

as Free/ Back/ Breast/ Drill/ Choice

200 Easy Free 1700

Cool Down:

100 Kick 1800

100 Pull 1900

100 Fists 2000

1600 Yards Distance Choice

Masters Group

Practice 5

22 June

Warm Up:

50 PICKS

Pull

IM

Catch Up

Kick

Swim 250

Main Workout:

Choice of either

10 x 100

OR 20 x 50 1250

as Free/ Back/ Breast/ Drill/ Choice

200 Easy Free 1450

Cool Down:

50 Kick 1500

50 Pull 1550

50 Fists 1600

2400 Yards Up and Down the Mountain

Masters Group

Practice 4

17 June

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 4

17 June

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 Stroke 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 4

17 June

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

100 Choice 1500

2000 Yards Pieces of Free

Masters Group

Practice 3

14 June

Warm Up:

50 PAWN STAR

Pull

Any Drill
Wide Arm Free
No Arms

Stroke Count
Take Off A Stroke
All Sprint
Relaxed Stroke 400

Main Workout:

50 Tarzan 450

50 Frankenstein 500

50 Kick 550

50 Pull 600

200 Free 800

100 Tarzan 900

100 Frankenstein 1000

100 Kick 1100

100 Pull 1200

200 Free 1400

50 Tarzan 1450

50 Frankenstein 1500

50 Kick 1550

50 Pull 1600

200 Free 1800

Cool Down:

100 Drill 1900

100 Free 2000