2650 Yards Down the Mountain

Masters Group

Practice 11

24 August

Warm Up:

SKIPS

Stroke of Choice

Kick

IM (Fly/ Back/ Breast/ Free)

Pull

Swim 500

Work Out:

500 Free 1000

400 Stroke of Choice 1400

300 IM (75 Free/ Back/ Breast Free) 1700

200 Stroke of Choice 1900

100 Free 2000

75 Drill 2075

50 Fly 2125

25 Sprint 2150

10 x 25 as Fly Kick/ Pull/ Stroke/ Kick/ Pull 2400

100 Easy 2500

Cool Down:

50 Free 2550

50 Pull 2600

50 Kick 2650

2050 Yards Down the Mountain

Masters Group

Practice 11

24 August

Warm Up:

SKIPS

Stroke of Choice

Kick

IM (Fly/ Back/ Breast/ Free)

Pull

Swim 500

Work Out:

500 Free 1000

300 IM (75 Free/ Back/ Breast Free) 1300

100 Stroke of Choice 1400

75 Drill 1475

50 Fly 1525

25 Sprint 1550

10 x 25 as Fly Kick/ Pull/ Stroke/ Kick/ Pull 1800

100 Easy 1900

Cool Down:

50 Free 1950

50 Pull 2000

50 Kick 2050

1700 Yards Down the Mountain

Masters Group

Practice 11

24 August

Warm Up:

100 SKIPS

Stroke of Choice

Kick

IM (Fly/ Back/ Breast/ Free)

Pull

Swim 500

Work Out:

300 Free 800

200 IM (75 Free/ Back/ Breast Free) 1000

100 Stroke of Choice 1100

75 Drill 1175

50 Fly 1225

25 Sprint 1250

10 x 25 as Fly Kick/ Pull/ Stroke/ Kick/ Pull 1500

100 Easy 1600

Cool Down:

50 Free 1650

50 Pull 1700

50 Kick 1750

2800 Yards All Kick

Masters Group

Practice 10

19 August

Warm Up:

100 FLIPPERS

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm

Stroke of Choice 800

Work Out:

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

8 x 25 Sprint Kick 1000

200 Easy Free Kick 1200

8 x 25 Fast Back Kick 1400

200 Easy Back Kick 1600

8 x 25 Dolphin Kick 1800

200 Easy Free or Dolphin Kick 2000

2 x 100 Kick Negative Split 2200

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

200 Kick Free 2400

200 Kick Choice 2600

Cool Down:

No Flippers!!

50 Free 2650

50 Back 2700

50 Kick 2750

50 Pull 2800

2500 Yards All Kick

Masters Group

Practice 10

19 August

Warm Up:

100 FLIPPERS

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm

Stroke of Choice 800

Work Out:

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

4 x 25 Sprint Kick 900

200 Easy Free Kick 1100

4 x 25 Fast Back Kick 1200

200 Easy Back Kick 1400

4 x 25 Dolphin Kick 1500

200 Easy Free or Dolphin Kick 1700

2 x 100 Kick Negative Split 1900

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

200 Kick Free 2100

200 Kick Choice 2300

Cool Down:

No Flippers!!

50 Free 2350

50 Back 2400

50 Kick 2450

50 Pull 2500

2000 Yards All Kick

Masters Group

Practice 10

19 August

Warm Up:

100 FLIPPERS

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm

Stroke of Choice 800

Work Out:

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

4 x 25 Sprint Kick 900

100 Easy Free Kick 1000

4 x 25 Fast Back Kick 1100

100 Easy Back Kick 1200

4 x 25 Dolphin Kick 1300

100 Easy Free or Dolphin Kick 1400

2 x 100 Kick Negative Split 1600

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

100 Kick Free 1700

100 Kick Choice 1800

Cool Down:

No Flippers!!

50 Free 1850

50 Back 1900

50 Kick 1950

50 Pull 2000

1600 Yards Stroke

Masters Group

Practice 9

17 August

Warm Up:

100 BREAST

Breast

Reverse IM (free/ breast/ back/ fly or free)

Easy Free

Arms Only

Stroke of Choice

Tarzan 600

Work Out:

4 x 50 Free as Pull/ Kick/ Stroke/ Drill 800

4 x 50 Breast as Pull/ Kick/ Stroke/ Drill 1000

10 x 25 as Fly Kick/ Pull/ Stroke/ Kick/ Pull 1250

100 Breast 1350

100 Free 1450

Cool Down:

50 Free 1500

50 Pull 1550

50 Kick 1600

2200 Yards Stroke

Masters Group

Practice 9

17 August

Warm Up:

100 BREAST

Breast

Reverse IM (free/ breast/ back/ fly or free)

Easy Free

Arms Only

Stroke of Choice

Tarzan 600

Work Out:

4 x 50 Free as Pull/ Kick/ Stroke/ Drill 800

4 x 50 Breast as Pull/ Kick/ Stroke/ Drill 1000

4 x 50 Back as Pull/ Kick/ Stroke/ Drill 1200

4 x 50 IM Use Fly if you can! 1400

10 x 25 as Fly Kick/ Pull/ Stroke/ Kick/ Pull 1650

200 Breast 1850

200 Free 2050

Cool Down:

50 Free 2100

50 Pull 2150

50 Kick 2200

2600 Yards Stroke

Masters Group

Practice 9

17 August

Warm Up:

100 BREAST

Breast

Reverse IM (free/ breast/ back/ fly or free)

Easy Free

Arms Only

Stroke of Choice

Tarzan 600

Work Out:

6 x 50 Free as Pull/ Kick/ Stroke 900

6 x 50 Breast as Pull/ Kick/ Stroke 1200

6 x 50 Back as Pull/ Kick/ Stroke 1500

4 x 50 IM Use Fly if you can! 1700

10 x 25 as Fly Kick/ Pull/ Stroke/ Kick/ Pull 1950

200 Breast 2150

200 Free 2350

100 IM 2450

Cool Down:

50 Free 2500

50 Pull 2550

50 Kick 2600

1650 Yards Pull

Masters Group

Practice 8

12 August

Warm Up:

50 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 250

Work Out:

10 x 50 as Stroke/ Pull 750

Free OR FLY

Back

Breast

Free

IM

10 x 50 as Drill/ Pull 1250

Free OR FLY

Back

Breast

Free

IM

100 Easy Free 1450

Cool Down:

100 Free 1450

50 Kick 1500

50 Pull 1550

100 Choice 1650

2200 Yards Pull

Masters Group

Practice 8

12 August

Warm Up:

100 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

10 x 50 as Stroke/ Pull 1000

Free OR FLY

Back

Breast

Free

IM

10 x 50 as Drill/ Pull 1500

Free OR FLY

Back

Breast

Free

IM

400 Easy free 1900

Cool Down:

100 Free 2000

50 Kick 2050

50 Pull 2100

100 Choice 2200

2600 Yards Pull

Masters Group

Practice 8

12 August

Warm Up:

100 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

10 x 50 as Stroke/ Pull 1000

Free OR FLY

Back

Breast

Free

IM

10 x 50 as Drill/ Pull 1500

Free OR FLY

Back

Breast

Free

IM

500 Easy Free, concentrate on pace 2000

200 Pull, any stroke 2200

Cool Down:

100 Free 2300

50 Kick 2400

50 Pull 2500

100 Choice 2600