1900 Yards Long/ Short

Masters Group

13 December

Practice 11

WARM UP:

75 HO HO HO

Hands in Fists

Only Kick

Hands in Fists

Only Pull

Hands in Fists 450

WORK OUT:

300 Free 750

3 x 50 Sprint Free 900

300 Stroke of Choice 1200

3 x 50 Sprint Stroke of Choice 1350

300 Free 1650

3 x 50 Drill 1800

COOL DOWN:

50 Pull 1850

50 Kick 1900

2200 Yards Long/ Short

Masters Group

13 December

Practice 11

WARM UP:

50 HO HO HO

Hands in Fists

Only Kick

Hands in Fists

Only Pull

Hands in Fists 300

WORK OUT:

400 Free 700

4 x 50 Sprint Free 900

400 Stroke of Choice 1300

4 x 50 Sprint Stroke of Choice 1500

400 Free 1900

4 x 50 Drill 2100

COOL DOWN:

50 Pull 2150

50 Kick 2200

2800 Yards Long/ Short

Masters Group

13 December

Practice 11

WARM UP:

100 HO HO HO

Hands in Fists

Only Kick

Hands in Fists

Only Pull

Hands in Fists

Only Stroke 600

WORK OUT:

500 Free 1100

4 x 50 Sprint Free 1300

500 Stroke of Choice 1800

4 x 50 Sprint Stroke of Choice 2000

500 Free 2500

4 x 50 Drill 2700

COOL DOWN:

50 Pull 2750

50 Kick 2800

2400 Yards Flippers

Masters Group

Practice 10

8 December

Warm Up:

100 SKIPS

Swim

Kick

IM

Pull

Stroke of Choice 500

Work Out:

**ALL KICK**ABSOLUTELY NO BREAST**

8 X 50 Free as Sprint/ Easy 900

8 x 50 as Fly/ Back 1300

8 x 50 as Choice 1700

4 x 100 Fly/ Back/ Breast/ Free/ IM 2100

Cool Down:

**FINS OFF**

100 Free 2200

100 Kick 2300

100 Pull 2400

2000 Yards Flippers

Masters Group

Practice 10

8 December

Warm Up:

100 SKIPS

Swim

Kick

IM

Pull

Stroke of Choice 500

Work Out:

**ALL KICK**ABSOLUTELY NO BREAST**

6 X 50 Free as Sprint/ Easy 800

6 x 50 as Fly/ Back 1100

6 x 50 as Choice 1400

3 x 100 Fly/ Back/ Breast/ Free/ IM 1700

Cool Down:

**FINS OFF**

100 Free 1800

100 Kick 1900

100 Pull 2000

1800 Yards Fly

Masters Group

Practice 9

6 December

Warm Up:

100 ST NICK

Stroke
Tarzan
No Legs
IM
Catch Up
Kick 600

Main Workout:

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

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

200 Choice 1700

Cool Down:

50 Free 1750

50 Choice 1800

2200 Yards Fly

Masters Group

Practice 9

7 December

Warm Up:

100 ST NICK

Stroke
Tarzan
No Legs
IM
Catch Up
Kick 600

Main Workout:

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

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

200 Breast 1700

200 Free 1900

200 IM 2100

Cool Down:

50 Free 2150

50 Choice 2200

2600 Yards Fly

Masters Group

Practice 9

6 December

Warm Up:

100 ST NICK

Stroke
Tarzan
No Legs
IM
Catch Up
Kick 600

Main Workout:

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

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

Free/ Choice

200 Breast 2100

200 Free 2300

200 IM 2500

Cool Down:

50 Free 2550

50 Choice 2600

WINTER MASTERS

To all of you who have not yet signed up for Masters, let me know ASAP if you are joining. We have TWO slots left for the double session, and then we are FULL!

Hope to see all of you back in January!

2500 Yards Speedy Distance

Masters Group

Practice 6

29 November

WARM UP:

100 Pull

100 Kick

100 Stroke

100 Free

100 Drill 500

WORK OUT:

3 x 500 2000

First 500, easy

Second 500, take off :30.

Third 500, take off another :30, for a total of 1:00

2 x 200 IM. No time, easy stroke, to keep your other strokes fluid 2400

COOL DOWN:

50 Choice 2450

50 Pull 2500

2100 Yards Speedy Distance

Masters Group

Practice 6

29 November

WARM UP:

100 Pull

100 Kick

100 Stroke

100 Free

100 Drill 500

WORK OUT:

3 x 500 2000

First 500, easy

Second 500, take off :30.

Third 500, take off another :30, for a total of 1:00

COOL DOWN:

50 Choice 2050

50 Pull 2100

1500 Yards Stroke Technique

Masters Swim

Practice 6

29 November

WARM UP:

50 GOLF BALL

Good Stroke

Only Kick

Long Axis

Free

Back

Any Drill

Legs Only

Left Arm/ Right Arm 400

WORK OUT:

FREE

25 Pull

25 Kick

25 Drill

25 Free 500

BACK

25 Pull

25 Kick

25 Drill

25 Back 600

BREAST

25 Pull

25 Kick

25 Drill

25 Breast 800

FREE

50 Pull

50 Kick

50 Drill

50 Free 1000

BACK

50 Pull

50 Kick

50 Drill

50 Back 1200

BREAST

50 Pull

50 Kick

50 Drill

50 Breast 1400

COOL DOWN:

50 Choice 1450

50 Pull 1500500

1400 Yards Down the Mountain

Masters Group

Practice 5

22 November

HAPPY THANKSGIVING!

Warm Up:

50 CRANBERRY

Catch Up

Reverse IM

Arms Only

No Arms

Breast

Easy Free

Right Arm/ Left Arm

Repeat Any One

Your Choice 450

Main Workout:

300 Free 750

200 Stroke 950

100 Free 1050

75 Stroke 1125

50 Free 1175

25 Stroke 1200

Cool Down:

50 Drill 1250

50 Pull 1300

50 Kick 1350

50 Free 1400

1800 Yards Down the Mountain

Masters Group

Practice 5

22 November

HAPPY THANKSGIVING!

Warm Up:

50 CRANBERRY

Catch Up

Reverse IM

Arms Only

No Arms

Breast

Easy Free

Right Arm/ Left Arm

Repeat Any One

Your Choice 450

Main Workout:

400 Stroke 850

300 Free 1150

200 Stroke 1350

100 Free 1450

75 Stroke 1525

50 Free 1575

25 Stroke 1600

Cool Down:

50 Drill 1650

50 Pull 1700

50 Kick 1750

50 Free 1800

2300 Yards Down the Mountain

Masters Group

Practice 5

22 November

HAPPY THANKSGIVING!

Warm Up:

50 CRANBERRY

Catch Up

Reverse IM

Arms Only

No Arms

Breast

Easy Free

Right Arm/ Left Arm

Repeat Any One

Your Choice 450

Main Workout:

500 Free 950

400 Stroke 1350

300 Free 1650

200 Stroke 1850

100 Free 1950

75 Stroke 2025

50 Free 2075

25 Stroke 2100

Cool Down:

50 Drill 2150

50 Pull 2200

50 Kick 2250

50 Free 2300

1200 Yards Back Stroke

Masters Group

Practice 4

17 November

Warm Up:

50 VETERAN

Very Fast Free

Easy Back

Tarzan

Eight Kick Switch

Reverse IM

Arms Only

No Arms 350

Work Out:

7 x 50 as Back Pull/ Kick/ Drill/ Stroke 700

2 x 50 as 5 Pull Change Stroke 800

2 x 100 as Free/ Back 1000

Cool Down:

50 Drill 1050

50 Pull 1100

50 Kick 1150

50 Choice 1200

1800 Yards Back Stroke

Masters Group

Practice 4

17 November

Warm Up:

50 VETERAN

Very Fast Free

Easy Back

Tarzan

Eight Kick Switch

Reverse IM

Arms Only

No Arms 350

Work Out:

9 x 50 as Back Pull/ Kick/ Drill/ Stroke 800

3 x 50 as 5 Pull Change Stroke 1050

4 x 100 as Free/ Back 1450

200 Free~ work on steady stroke 1650

Cool Down:

50 Drill 1700

50 Pull 1750

50 Kick 1800

2300 Yards Back Stroke

Masters Group

Practice 4

17 November

Warm Up:

50 VETERAN

Very Fast Free

Easy Back

Tarzan

Eight Kick Switch

Reverse IM

Arms Only

No Arms 350

Work Out:

12 x 50 as Back Pull/ Kick/ Drill/ Stroke 950

5 x 50 as 5 Pull Change Stroke 1200

5 x 100 as Free/ Back 1700

400 Free~ work on steady stroke 2100

Cool Down:

50 Drill 2050

50 Pull 2200

50 Kick 2250

50 Stroke 2300

1600 Yards Up and Down the Mountain

Masters Swim

Practice 3

November 15

Warm Up:

50 SWIMSUITS

Stroke

Whatever Drill
IM
Must go FAST
Swim easy free
Undulation
IM
Tarzan
Stroke 450

Work Out:

Up and Down the Mountain

25 Butterfly Sprint 475

50 Frankenstein 525

75 Drill 600

100 Back 700

150 Pull 850

200 Choice 1050

150 Kick 1200

100 Breast 1300

75 Tarzan 1375

50 Hands in Fists 1425

25 Free, ONE BREATH 1450

Cool Down:

50 Free 1500

50 Pull 1550

50 Kick 1600

2100 Yards Up and Down the Mountain

Masters Swim

Practice 3

November 15

Warm Up:

50 SWIMSUITS

Stroke

Whatever Drill
IM
Must go FAST
Swim easy free
Undulation
IM
Tarzan
Stroke 450

Work Out:

Up and Down the Mountain

25 Butterfly Sprint 475

50 Frankenstein 525

75 Drill 600

100 Back 700

150 Pull 850

200 Choice 1050

150 Kick 1200

100 Breast 1300

75 Tarzan 1375

50 Hands in Fists 1425

25 Free, ONE BREATH 1450

500 Free 1950

Cool Down:

50 Free 2000

50 Pull 2050

50 Kick 2100

2600 Yards Up and Down the Mountain

Masters Swim

Practice 3

November 15

Warm Up:

50 SWIMSUITS

Stroke

Whatever Drill
IM
Must go FAST
Swim easy free
Undulation
IM
Tarzan
Stroke 450

Work Out:

Up and Down the Mountain

25 Butterfly Sprint 475

50 Frankenstein 525

75 Drill 600

100 Back 700

150 Pull 850

200 Choice 1050

150 Kick 1200

100 Breast 1300

75 Tarzan 1375

50 Hands in Fists 1425

25 Free, ONE BREATH 1450

Repeat Up and Down the Mountain 2450

Cool Down:

50 Free 2500

50 Pull 2550

50 Kick 2600

2500 Yards Sprint

Masters Group

Practice 2

November 10

Warm Up:

50 HOLY SNOW!

Hands in Fists

Only Kick

Long Axis

Your Choice Drill

Swim Free

No Free

Only Pull

Whatever You Want 400

Work Out:

10 x 50 Free :30 rest between 900

Odds sprint the blue zone

Evens sprint the striped zones

10 x 100 Free :45 rest between 1900

Odds Sprint

Evens Easy

10 x 50 Free :30 rest between 2400

Odds sprint the blue zone

Evens sprint the striped zones

Cool Down:

50 Kick 2450

50 Pull 2500