2600 Yards Up and Down the Mountain

Masters Swim

Practice 7

January 25

Warm Up:

50 SUPER BOWL

Stroke of Chocie

Undulation (Dolphin Kick)

Pull

Eight Kick Switch

Reverse IM

Breast or Butterfly

Only Kick

Whatever Drill

Long Axis (Free or Back) 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