End of Session Swim

Masters Group

Practice 13

16 December

Warm Up:

25 CHRISTMAS EVE

Catch Up

Hands in Fists

Right Arm/ Left Arm

IM

Stroke of Choice

Tarzan

Must do Fly

Any Drill

Swim

Eight Kick Switch

Vary Your Choice

Easy

300

Main Workout:

Swim, non- stop. I will be there to count laps and figure average times for 500s, 1000s, and miles.

Happy Holidays! I will see you in 2011!

Cool Down:

50 Kick

50 Pull

Triathlete Workout 5

Masters Group

Practice

December 14

TRIATHLETE WORKOUT

Warm Up:

50 SANTA CLAUS

Stroke of Choice

Any Pull But Free

No Competitive Stroke (Elementary Back or Side Stroke Only)

Tarzan

Arms Only

Catch Up

Legs Only

Any Kick But Free

Undulation

Swim 500

Work Out:

For a period of 10 minutes:

Swim non-stop freestyle. Start each 25 slow, build quickly to a sprint at the middle of the pool, then slow to the end of the lane.

At the end of the set, 2 minutes down time

For a period of 10 minutes:

Swim non-stop freestyle. Kick EVERY THIRD PULL ONLY, and just enough to keep your feet from dragging you down. Start each 50 at a sprint pace, and gradually slow to easy at the end of the 50.

At the end of the set, 2 minutes down time

For a period of 10 minutes:

Swim non-stop freestyle KICK. Start slow, build to sprint, then back to slow, within the framework of each 50.

At the end of the set, 2 minutes down time

Repeat the above three as time allows. Track laps if you can. If not, no worries. YOU MUST DO A COOL DOWN. DO NOT SKIP THIS!

Cool Down~ SLOW and EASY

50 Stroke of Choice

50 Pull

50 Kick

50 Free

2700 Yards Easy~ Hard

Masters Group

Practice 12

14 December

Warm Up:

50 SANTA CLAUS

Stroke of Choice

Any Pull But Free

No Competitive Stroke (Elementary Back or Side Stroke Only)

Tarzan

Arms Only

Catch Up

Legs Only

Any Kick But Free

Undulation

Swim 500

Main Workout:

20 x 50 as Fast/ Slow 1500

20 x 25 as Free/ Choice 2000

10 x 50 Breast/ Back 2500

100 IM 2600

Cool Down:

50 Kick 2650

50 Pull 2700

2100 Yards Easy~ Hard

Masters Group

Practice 12

14 December

Warm Up:

50 SANTA CLAUS

Stroke of Choice

Any Pull But Free

No Competitive Stroke (Elementary Back or Side Stroke Only)

Tarzan

Arms Only

Catch Up

Legs Only

Any Kick But Free

Undulation

Swim 500

Main Workout:

20 x 50 as Fast/ Slow 1500

20 x 25 as Free/ Choice 2000

Cool Down:

50 Kick 2050

50 Pull 2100

1800 Yards Easy~ Hard

Masters Group

Practice 12

14 December

Warm Up:

50 SANTA CLAUS

Stroke of Choice

Any Pull But Free

No Competitive Stroke (Elementary Back or Side Stroke Only)

Tarzan

Arms Only

Catch Up

Legs Only

Any Kick But Free

Undulation

Swim 500

Main Workout:

10 x 50 as Fast/ Slow 1000

20 x 25 as Free/ Choice 1500

2 x 100 IM 1700

Cool Down:

50 Kick 1750

50 Pull 1800

2600 Yards Choose Your Poison

Masters Group

Practice 11

9 December

Warm Up:

50 TANNENBAUM

Tarzan

Any Stroke

No Arms

No Legs

Eight Kick Switch

No Free

Breast or Butterfly

Any Drill

Undulation (Butterfly Kick)

Must Swim Free 500

Main Workout:

20 x 25 as Fly/ Choice/ Free/ Choice/ Drill 1000

4 x 100 Build Free 1400

4 x 125 as 50 Free/ 25 Drill/ 50 Free 1900

6 x 50 Choice 2200

200 Easy Swim 2400

Cool Down:

50 Free 2450

50 Stroke 2500

50 Pull 2550

50 Kick 2600

2200 Yards Choose Your Poison

Masters Group

Practice 11

9 December

Warm Up:

50 TANNENBAUM

Tarzan

Any Stroke

No Arms

No Legs

Eight Kick Switch

No Free

Breast or Butterfly

Any Drill

Undulation (Butterfly Kick)

Must Swim Free 500

Main Workout:

20 x 25 as Fly/ Choice/ Free/ Choice/ Drill 1000

4 x 125 as 50 Free/ 25 Drill/ 50 Free 1500

6 x 50 Choice 1800

200 Easy Swim 2000

Cool Down:

50 Free 2050

50 Stroke 2100

50 Pull 2150

50 Kick 2200

1800 Yards Choose Your Poison

Masters Group

Practice 11

9 December

Warm Up:

50 TANNENBAUM

Tarzan

Any Stroke

No Arms

No Legs

Eight Kick Switch

No Free

Breast or Butterfly

Any Drill

Undulation (Butterfly Kick)

Must Swim Free 500

Main Workout:

20 x 25 as Fly/ Choice/ Free/ Choice/ Drill 1000

4 x 125 as 50 Free/ 25 Drill/ 50 Free 1500

4x 25 Choice 1600

Cool Down:

50 Free 1650

50 Stroke 1700

50 Pull 1750

50 Kick 1800

Triathlete Workout 4

Masters Group

Practice 10

7 December

Warm Up:

100 ST NICK

Stroke

Tarzan

No Legs

IM

Catch Up

Kick

Main Workout:

Swim Free as 5 x 10 minute sets (or however many you can fit in) with 100 builds. Start each 100 slow, and build each 25, so that the 4th 25 is a full out sprint. After you finish each 100, go back to a slow, easy pace, and begin the next build.

Rest for 1 minute, do a 100 back stroke to open your shoulders back up and stretch those muscles, and then rest for another minute before your next 10 minute set.

Cool Down:

DO NOT SKIP~ super slow, super easy

50 Free

50 Choice

2600 Yards Breast Stroke

Masters Group

Practice 10

7 December

Warm Up:

100 ST NICK

Stroke

Tarzan

No Legs

IM

Catch Up

Kick 600

Main Workout:

10 x 50 Breast as Stroke/ Kick/ Pull/ Drill/ Stroke 1100

8 x 100 as Breast Arms, Fly Kick/ Breast Arms, Free Kick/ 1900

Free Arms, Breast Kick/ Breast Stroke

200 Breast 2100

200 Free 2300

200 IM 2500

Cool Down:

50 Free 2550

50 Choice 2600

2200 Yards Breast Stroke

Masters Group

Practice 10

7 December

Warm Up:

100 ST NICK

Stroke

Tarzan

No Legs

IM

Catch Up

Kick 600

Main Workout:

10 x 50 Breast as Stroke/ Kick/ Pull/ Drill/ Stroke 1100

4 x 100 as Breast Arms, Fly Kick/ Breast Arms, Free Kick 1500

200 Breast 1700

200 Free 1900

200 IM 2100

Cool Down:

50 Free 2150

50 Choice 2200

1800 Yards Breast Stroke

Masters Group

Practice 10

7 December

Warm Up:

100 ST NICK

Stroke

Tarzan

No Legs

IM

Catch Up

Kick 600

Main Workout:

10 x 50 Breast as Stroke/ Kick/ Pull/ Drill/ Stroke 1100

4 x 100 as Breast Arms, Fly Kick/ Breast Arms, Free Kick 1500

200 Breast 1700

Cool Down:

50 Free 1750

50 Choice 1800

2500 Yards Everything

Masters Group

Practice 9

2 December

WARM UP

50 FRIGID

Free

Right Arm/ Left Arm

IM

Good Stroke

IM

Drill of Choice 300

WORK OUT

25 Limit Breathing (2 breaths) 325

50 Fly 375

75 Drill of Choice 450

100 Breast 550

150 Back 700

200 IM 900

250 Pull 1150

300 Free 1450

250 Kick 1700

200 IM 1900

150 Back 2050

100 Breast 2150

75 Drill of Choice 2225

50 Fly 2275

25 Limit Breathing (2 breaths) 2300

COOL DOWN

50 Pull 2350

50 Kick 2400

50 Drill 2450

50 Choice 2500

2200 Yards Everything

Masters Group

Practice 9

2 December

WARM UP

50 FRIGID

Free

Right Arm/ Left Arm

IM

Good Stroke

IM

Drill of Choice 300

WORK OUT

25 Limit Breathing (2 breaths) 325

50 Fly 375

75 Drill of Choice 450

100 Breast 550

150 Back 700

200 Kick 900

300 Free 1200

200 Pull 1400

150 Back 1550

100 Breast 1650

75 Drill of Choice 1725

50 Fly 1775

25 Limit Breathing (2 breaths) 1800

4 x 50 Choice 2000

COOL DOWN

50 Pull 2050

50 Kick 2100

50 Drill 2150

50 Choice 2200

1800 Yards Everything

Masters Group

Practice 9

2 December

WARM UP

50 FRIGID

Free

Right Arm/ Left Arm

IM

Good Stroke

IM

Drill of Choice 300

WORK OUT

25 Limit Breathing (2 breaths) 325

50 Fly 375

75 Drill of Choice 450

100 Breast 550

150 Back 700

200 Kick 900

200 Pull 1100

150 Back 1250

100 Breast 1350

75 Drill of Choice 1425

50 Fly 1475

25 Limit Breathing (2 breaths) 1500

100 Free 1600

COOL DOWN

50 Pull 1650

50 Kick 1700

50 Drill 1750

50 Choice 1800