2500 Yards HodgePodge

Masters Group

Practice 6

30 September

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 Stroke/ Free 1200

8 x 50 as Kick/ Pull 1600

8 x 25 as Drill/ Stroke 1800

500 Free 2300

Cool Down:

50 Choice 2350

50 Drill 2400

50 Pull 2450

50 Kick 2500

2100 Yards HodgePodge

Masters Group

Practice 6

30 September

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 Stroke/ Free 1000

6 x 50 as Kick/ Pull 1300

6 x 25 as Drill/ Stroke 1450

500 Free 1950

Cool Down:

50 Drill 2000

50 Pull 2050

50 Kick 2100

1800 Yards HodgePodge

Masters Group

Practice 6

30 September

Warm Up:

50 SUNSHINE

Stroke

Undulation

No Arms

Swim

Hands in Fists

IM

No Legs

Eight Kick Switch 400

Main Workout:

4 x 100 as Stroke/ Free 800

4 x 50 as Kick/ Pull 1000

4 x 25 as Drill/ Stroke 1100

500 Free 1600

Cool Down:

50 Choice 1650

50 Drill 1700

50 Pull 1750

50 Kick 1800

2400 Yards Everything

***YOU HAVE THE OPTION OF LEARNING FLIP TURNS TODAY***

Masters Group

Practice 5

27 September

Warm Up:

100 COFFEE

Catch Up

Only Drill

Free

Fists

Eight Kick Switch

Easy Stroke 600

Work Out:

25-50-75-100 as Free pull/ kick/ drill/ stroke 850

25-50-75-100 as Back pull/ kick/ drill/ stroke 1100

25-50-75-100 as Breast pull/ kick/ drill/ stroke 1350

25-50-75-100 as Butterfly pull/ kick/ IM drill/ IM stroke 1600

500 Free 2100

Cool Down:

100 Free 2200

50 Kick 2250

50 Pull 2300

100 Choice 2400

2000 Yards Everything

***YOU HAVE THE OPTION OF LEARNING FLIP TURNS TODAY***

Masters Group

Practice 5

27 September

Warm Up:

100 COFFEE

Catch Up

Only Drill

Free

Fists

Eight Kick Switch

Easy Stroke 600

Work Out:

25-50-75-100 as Free pull/ kick/ drill/ stroke 850

25-50-75-100 as Back pull/ kick/ drill/ stroke 1100

25-50-75-100 as Breast pull/ kick/ drill/ stroke 1350

25-50-75-100 as Butterfly pull/ kick/ IM drill/ IM stroke 1600

100 IM 1700

Cool Down:

100 Free 1800

50 Kick 1850

50 Pull 1900

100 Choice 2000

1650 Yards Everything

***YOU HAVE THE OPTION OF LEARNING FLIP TURNS TODAY***

Masters Group

Practice 5

28 September

Warm Up:

100 COFFEE

Catch Up

Only Drill

Free

Fists

Eight Kick Switch

Easy Stroke 600

Work Out:

25-50-75-100 as Free pull/ kick/ drill/ stroke 850

25-50-75-100 as Back pull/ kick/ drill/ stroke 1100

25-50-75-100 as Breast pull/ kick/ drill/ stroke 1350

100 IM 1450

Cool Down:

100 Free 1550

50 Kick 1600

50 Pull 1650

100 Choice 1750

2100 Yards Breast Stroke

Masters Group

Practice 4

23 September

Warm Up:

100 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

20 x 50 Breast Stroke as Kick/ Pull/ Stroke/ Kick/ Pull 1500

100 Free 1600

100 IM (Fly/ Back/ Breast/ Free) 1700

100 Choice 1800

Cool Down:

100 Free 1900

50 Kick 1950

50 Pull 2000

100 Choice 2100

1800 Yards Breast Stroke

Masters Group

Practice 4

23 September

Warm Up:

100 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

15 x 50 Breast Stroke as Kick/ Pull/ Stroke/ Kick/ Pull 1250

100 Free 1350

100 IM (Fly/ Back/ Breast/ Free) 1450

100 Choice 1550

Cool Down:

100 Free 1650

50 Kick 1700

50 Pull 1750

100 Choice 1800

1500 Yards Breast Stroke

Masters Group

Practice 4

23 September

Warm Up:

2 x 50 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

10 x 50 Breast Stroke as Kick/ Pull/ Stroke/ Kick/ Pull 1000

100 Free 1100

100 IM (Fly/ Back/ Breast/ Free) 1200

Cool Down:

100 Free 1300

50 Kick 1350

50 Pull 1400

100 Choice 1500

2100 Yards Back Stroke

Masters Group

Practice 3

21 September

Warm Up:

100 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

20 x 50 Back Stroke as Kick/ Pull/ Stroke/ Kick/ Pull 1500

100 Free 1600

100 IM (Fly/ Back/ Breast/ Free) 1700

100 Choice 1800

Cool Down:

100 Free 1900

50 Kick 1950

50 Pull 2000

100 Choice 2100

1800 Yards Back Stroke

Masters Group

Practice 3

21 September

Warm Up:

100 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

15 x 50 Back Stroke as Kick/ Pull/ Stroke/ Kick/ Pull 1250

100 Free 1350

100 IM (Fly/ Back/ Breast/ Free) 1450

100 Choice 1550

Cool Down:

100 Free 1650

50 Kick 1700

50 Pull 1750

100 Choice 1800

1500 Yards Back Stroke

Masters Group

Practice 3

21 September

Warm Up:

2 x 50 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

10 x 50 Back Stroke as Kick/ Pull/ Stroke/ Kick/ Pull 1000

100 Free 1100

100 IM (Fly/ Back/ Breast/ Free) 1200

Cool Down:

100 Free 1300

50 Kick 1350

50 Pull 1400

100 Choice 1500

2100 Yards Up and Down the Mountain

Masters Group

Practice 2

16 September

HAPPY BIRTHDAY ANDY!!

Warm Up:

50 BIRTHDAY

Back

IM

Really Fast Kick

Tarzan

Hands in Fists

Drill

Arms Only

Your Choice 400

Main Workout: Up and Down the Mountain

All swims are Free first, then Stroke of Choice

2 x 25

2 x 50

2 x 75

2 x 100

2 x 150

2 x 100

2 x 75

2 x 50

2 x 25 1700

12 x 25 in IM order 2000

Cool Down:

50 Pull

50 Kick 2100

1800 Yards Up and Down the Mountain

Masters Group

Practice 2

16 September

HAPPY BIRTHDAY ANDY!!

Warm Up:

25 BIRTHDAY

Back

IM

Really Fast Kick

Tarzan

Hands in Fists

Drill

Arms Only

Your Choice 200

Main Workout: Up and Down the Mountain

All swims are Free first, then Stroke of Choice

2 x 25

2 x 50

2 x 75

2 x 100

2 x 150

2 x 100

2 x 75

2 x 50

2 x 25 1500

4 x 50 in IM order 1700

Cool Down:

50 Pull

50 Kick 1800

1500 Yards Up and Down The Mountain

Masters Group

Practice 2

16 September

HAPPY BIRTHDAY ANDY!!

Warm Up:

50 BIRTHDAY

Back

IM

Really Fast Kick

Tarzan

Hands in Fists

Drill

Arms Only

Your Choice 400

Main Workout: Up and Down the Mountain

All swims are Free first, then Stroke of Choice

2 x 25

2 x 50

2 x 75

2 x 100

2 x 75

2 x 50

2 x 25 1200

4 x 50 in IM order 1400

Cool Down:

50 Pull

50 Kick 1500

2100 Yards All Stroke

Masters Group

Practice 1

14 September

Warm Up:

100 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

3 x 100 as Free/ Back/ Breast 800

10 x 50 as Free/ Stroke/ Kick/ Pull/ Drill 1300

100 Free 1400

100 Back 1500

100 Breast 1600

200 IM (Fly or Free/ Back/ Breast/ Free) 1800

Cool Down:

100 Free 1900

50 Kick 1950

50 Pull 2000

100 Choice 2100

1800 Yards All Stroke

Masters Group

Practice 1

14 September

Warm Up:

100 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

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

100 Free 1100

100 Back 1200

100 Breast 1300

200 IM (Fly or Free/ Back/ Breast/ Free) 1500

Cool Down:

100 Free 1600

50 Kick 1650

50 Pull 1700

100 Choice 1800

1500 Yards All Stroke

Masters Group

Practice 1

14 September

Warm Up:

2 x 50 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

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

100 Free 1100

50 Back 1150

50 Breast 1200

Cool Down:

100 Free 1300

50 Kick 1350

50 Pull 1400

100 Choice 1500