~*~*ATTENTION ALL OF MY TRIATHLETES*~*~

Please give me a schedule of all of your triathlons that you plan to do in the coming months, and let me know what days you train for the run and/ or bike.

This will allow me to make sure that I don't give a focused workout that will cause exhaustion (IE fins, heavy kick, heavy pull, etc) right before an event, and it will also allow me to pass information about different tris on to other swimmers.

I was VERY proud of those of you who did the tri over the weekend (Missy and Mary), and very grateful for those who volunteered. Chris, Tony, and Janice, I am looking at YOU :)

Email me with your schedules!! abaranski@charter.net

Oh, and don't forget to sign up for the next session if you are coming back! Rumor has it that sign ups open TOMORROW!!

Triathlete Workout 14

Masters Group

Practice 5

1 March

WARM UP:

50 SUNSHINE

Swim Free

Undulate (Dolphin Kick)

No Legs

Stroke of Choice

Hands in Fists

IM

No Arms

Eight Kick Switch

WORK OUT:

10 minute sets, all freestyle.

Set 1: All Kick for as long as you can. Once you can no longer kick without pulling, go to regular full stroke.

Set 2: All Pull for as long as you can. Once you can no longer pull without kicking, go to regular full stroke.

Set 3: Full stroke, KICK EVERY THIRD PULL.

Set 4: Full stroke, easy in the striped zones, strong through the blue zones. Breathe ONCE in the blue zone going into the wall, and not again until you are out of the blue zone.

COOL DOWN:

50 Free

50 Choice

2500 Yards Kick/ Pull

Masters Group

Practice 5

1 March

WARM UP:

50 SUNSHINE

Swim Free

Undulate (Dolphin Kick)

No Legs

Stroke of Choice

Hands in Fists

IM

No Arms

Eight Kick Switch 400

WORK OUT:

8 x 50 Free as Pull/ Kick 800

100 Free 900

8 x 50 Breast as Pull/ Kick 1300

100 Breast 1400

8 x 50 as Back Pull/ Kick 1800

100 Back 1900

4 x 100 IM 2300

COOL DOWN:

50 Drill 2350

50 Free 2400

50 Choice 1950

50 Drill 2500

2000 Yards Kick/ Pull

Masters Group

Practice 5

1 March

WARM UP:

50 SUNSHINE

Swim Free

Undulate (Dolphin Kick)

No Legs

Stroke of Choice

Hands in Fists

IM

No Arms

Eight Kick Switch 400

WORK OUT:

6 x 50 Free as Pull/ Kick 700

100 Free 800

6 x 50 Breast as Pull/ Kick 1100

100 Breast 1200

6 x 50 as Back Pull/ Kick 1500

100 Back 1600

2 x 100 IM 1800

COOL DOWN:

50 Drill 1850

50 Free 1900

50 Choice 1950

50 Drill 2000

900 Yards Kick/ Pull

Masters Group

Practice 5

1 March

WARM UP:

25 SUNSHINE

Swim Free

Undulate (Dolphin Kick)

No Legs

Stroke of Choice

Hands in Fists

IM

No Arms

Eight Kick Switch 200

WORK OUT:

6 x 25 Free as Pull/ Kick 350

50 Free 400

6 x 25 Breast as Pull/ Kick 550

50 Breast 600

6 x 25 as Back Pull/ Kick 750

50 Back 800

COOL DOWN:

50 Free 850

50 Choice 900

2500 Yards IM

Masters Group

Practice 4

24 February

WARM UP:

100 THAWING

Tarzan

Hands in Fists

Arms Only

Whatever Stroke

IM (Fly/ Back/ Breast/ Free)

No Arms

Go Free 700

WORK OUT:

4 x 200 as 50 Breast/ Free Pull/ Free Kick/ Back 1500

8 x 50 Free, every fourth 50 fast 1900

4 x 125 IM

1- 50 Fly, 25 Back, 25 Breast, 25 Free

2- 25 Fly, 50 Back, 25 Breast, 25 Free

3- 25 Fly, 25 Back, 50 Breast, 25 Free

4- 25 Fly, 25 Back, 25 Breast, 50 Free 2400

COOL DOWN:

50 Kick 2450

50 Pull 2500

2000 Yards IM

Masters Group

Practice 4

24 February

WARM UP:

50 THAWING

Tarzan

Hands in Fists

Arms Only

Whatever Stroke

IM (Fly/ Back/ Breast/ Free)

No Arms

Go Free 350

WORK OUT:

4 x 200 as 50 Breast/ Free Pull/ Free Kick/ Back 1150

4 x 50 Free, every other 50 fast 1350

4 x 125 IM

1- 50 Fly, 25 Back, 25 Breast, 25 Free

2- 25 Fly, 50 Back, 25 Breast, 25 Free

3- 25 Fly, 25 Back, 50 Breast, 25 Free

4- 25 Fly, 25 Back, 25 Breast, 50 Free 1850

COOL DOWN:

50 Kick 1900

50 Pull 1950

50 Free 2000

800 Yards IM

Masters Group

Practice 4

24 February

WARM UP:

25 THAWED

Tarzan

Hands in Fists

Arms Only

Whatever Stroke

Easy Free

Drill of Choice 150

WORK OUT:

16 x 25 as Breast/ Free Pull/ Free Kick/ Back 550

3 x 50 Free 700

COOL DOWN:

50 Kick 750

50 Pull 800

850 Yards Small Sets

Masters Group

Practice 3

22 February

WARM UP:

25 SCOOBY

Swim Free

Catch Up

Only Kick

Only Pull

Breast

Your Choice Stroke 150

WORK OUT:

4 x 75 as 25 Free Pull/ Free Kick/ Free 450

2 x 75 as Back Pull/ Back Kick/ Back 600

2 x 75 as Breast Pull/ Breast Kick/ Breast 750

COOL DOWN:

50 Free 800

50 Choice 850

2000 Yards Small Sets

Masters Group

Practice 3

22 February

WARM UP:

50 SCOOBY

Swim Free

Catch Up

Only Kick

Only Pull

Breast

Your Choice Stroke 300

WORK OUT:

8 x 100 as 25 Free Pull/ 25 Free Kick/ 50 Free 1100

4 x 100 as 25 Back Pull/ 25 Back Kick/ 50 Back 1500

4 x 100 as 25 Breast Pull/ 25 Breast Kick/ 50 Breast 1900

COOL DOWN:

50 Free 1950

50 Choice 2000

2600 Yards Small Sets

Masters Group

Practice 3

22 February

WARM UP:

50 SCOOBY

Swim Free

Catch Up

Only Kick

Only Pull

Breast

Your Choice Stroke 300

WORK OUT:

10 x 100 as 25 Free Pull/ 25 Free Kick/ 50 Free 1300

5 x 100 as 25 Back Pull/ 25 Back Kick/ 50 Back 1800

5 x 100 as 25 Breast Pull/ 25 Breast Kick/ 50 Breast 2300

200 IM 2500

COOL DOWN:

50 Free 2550

50 Choice 2600

Triathlete Workout 13

Masters Group

Practice 3

22 February

WARM UP:

50 SCOOBY

Swim Free

Catch Up

Only Kick

Only Pull

Breast

Your Choice Stroke

WORK OUT:

Swim for distance~

You are swimming 500 yard sets. Within each 500, you are to swim HARD in the blue zones (where the lane lines are solid blue) and EASY the rest of the way. Your goal is to breathe ONLY in the striped areas, and not in the blue zones. Also, if you can manage flip turns, do those as well. If you are unsure on your flip turns, turn ONLY at the deep end of the pool. Rest for 2:00 at the end of each 500, swim a 100 cool down of any stroke but free, then start again.

Each consecutive 500 should be a bit faster in the striped zones, while maintaining the speed in the blue zones.

COOL DOWN:

50 Free

50 Choice

800 Yards Sampler

Masters Group

Practice 2

17 February

WARM UP:

25 SPRING

Stroke of Choice

Pull

Right Arm Left Arm

IM

No Arms

Go Fast 150

WORK OUT:

10 x 25 as Free/ Back/ Breast/ Kick 400

2 x 50 Free 500

2 x 50 Back 600

2 x 50 Breast 700

COOL DOWN:

50 Kick 750

50 Pull 800

2000 Yards Sampler

Masters Group

Practice 2

17 February

WARM UP:

50 SPRING

Stroke of Choice

Pull

Right Arm Left Arm

IM

No Arms

Go Fast 300

WORK OUT:

3 x 150 as 750

50 Breast

50 Free Kick

50 Back Pull

5 x 100 IM (substitute free for fly in you HAVE to) 1250

5 x 100 Free 1750

4 x 50 Back 1950

COOL DOWN:

50 Easy Free 2000

2500 Yards Sampler

Masters Group

Practice 2

17 February

WARM UP:

50 SPRING

Stroke of Choice

Pull

Right Arm Left Arm

IM

No Arms

Go Fast 300

WORK OUT:

3 x 150 as 750

50 Breast

50 Free Kick

50 Back Pull

5 x 100 IM (substitute free for fly in you HAVE to) 1250

5 x 100 Free 1750

4 x 50 Back 1950

4 x 50 Fly 2150

4 x 50 Breast 2350

100 Free 2450

COOL DOWN:

50 Kick 2500

2400 Yards Free

Masters Group

Practice 1

15 February

Warm Up:

50 HEARTS

Hands in Fists

Eight Kick Switch

Arms Only

Right Arm/ Left Arm

Tarzan

Swim Free 300

Work Out:

10 x 50 as Pull/ Kick 1300

5 x 100 Free on 3:00 1800

500 Free 2300

Cool Down:

50 Free 2350

50 Back 2400

1900 Yards Free

Masters Group

Practice 1

15 February

Warm Up:

50 HEARTS

Hands in Fists

Eight Kick Switch

Arms Only

Right Arm/ Left Arm

Tarzan

Swim Free 300

Work Out:

10 x 50 as Pull/ Kick 1300

5 x 100 Free on 3:00 1800

Cool Down:

50 Free 1850

50 Back 1900

800 Yards Free

Masters Group

Practice 1

15 February

Warm Up:

25 HEARTS

Hands in Fists

Eight Kick Switch

Arms Only

Right Arm/ Left Arm

Tarzan

Swim Free 150

Work Out:

50 Free 200

50 Back 250

25 Kick 275

25 Pull 300

25 Stroke of Choice 325

25 Pull 350

25 Kick 375

25 Free 400

100 Free 500

4 x 50 as Drill/ Free 700

Cool Down:

50 Free 750

50 Back 800

Triathlete Workout 12

Masters Group

Practice 1

15 February

Warm Up:

50 HEARTS

Hands in Fists

Eight Kick Switch

Arms Only

Right Arm/ Left Arm

Tarzan

Swim Free

Work Out:

DROP A STROKE

Work in 400s free, 60 seconds rest

First 400, count your strokes for each 50.

Second 400, drop a stroke from your count on the EVEN 50s, for instance, if your stroke count is 24, on the odd 50s, you will do 24 strokes, on the even strokes, you will do 23 strokes. This will make 23 your "new" stroke count.

Third and subsequent 400s, continue to drop a stroke on the EVEN 50s, keeping your new number on the odd 50s. Each subsequent 400, you will take your "dropped" stroke number as you "new" stroke number and work from there.

For instance:

Strokes Odd Strokes Even

1st 400 24 23

2nd 400 23 22

3rd 400 22 21

4th 400 21 20

5th 400 20 19

Cool Down:

100 Easy Free

50 Pull

50 Kick

5400 Yards For Joe

Masters Group

Practice 12

10 February

Warm Up:

200 Free Kick 200

200 Free Pull (switch to breast if your shoulder gets sore) 400

Main Workout:

10 x 200 as Free/ Choice on 2:50/ 3:20 2400

1000 Easy Free 3400

20 x 25 Sprint IM Order on :30 3900

1000 Easy Free 4900

400 Reverse IM Kick (Free/ Back/ Breast/ Fly) 5300

Cool Down:

50 Kick 5350

50 Pull 5400

Final Session- Swim For Distance

Masters Group

Practice 12

10 February

Warm Up:

25 VALENTINES

Various Drills (Choose one!!)

Any Stroke

Long Axis (Free or Back)

Eight Kick Switch

No Arms

Tarzan

IM

No Legs

Easy Free

Sprint Free 250

Main Workout:

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

If you start early, keep track of your laps, and I will pick up where you are at when I get there.

Cool Down:

50 Kick

50 Pull

5500 Yards for Joe

Masters Group

Practice 11

8 February, 2011

WARM UP:

4 x 400 IM Kick Only 1600

WORK OUT:

I am giving you slow times so that you can concentrate on your form, and on not making your shoulder worse. Don’t worry about speed, at this point, be a little forgiving of your injury. If it is a rotator cuff injury, I have some stretches that I can pass on to you to help with that muscle group. Let me know.

The fly is to keep your stroke smooth, and to keep endurance up on the stroke, without overdoing the actual pull progression. If it bothers you, do dolphin kick, breast stroke arms.

500 Free on 7:00 2100

8 x 25 Fly on :30 2300

1000 Free on 15:00 3300

8 x 25 Fly on :45 3500

4 x 400 IM, substituting free for fly 5100

on 6:00

8 x 25 Fly on 1:00 5300

COOL DOWN:

50 Free 5350

50 Kick 5400

50 Pull 5450

50 Choice 5500

2700 Yards Potpourri

Masters Group

Practice 11

8 February

Warm Up:

50 RESCUE DOGS

Reverse IM

Eight Kick Switch

Stroke of Choice

Catch Up

Undulation

Easy Free

Drill of Choice

Only Kick

Go Breast Stroke

Swim Arms Only 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 Potpourri

Masters Group

Practice 11

8 February

Warm Up:

50 RESCUE DOGS

Reverse IM

Eight Kick Switch

Stroke of Choice

Catch Up

Undulation

Easy Free

Drill of Choice

Only Kick

Go Breast Stroke

Swim Arms Only 500

Main Workout:

20 x 50 as Fast (:50)/ Slow (:1:20) 1500

20 x 25 as Free/ Choice 2000

Cool Down:

50 Kick 2050

50 Pull 2100

1800 Yards Potpourri

Masters Group

Practice 11

8 February

Warm Up:

50 RESCUE DOGS

Reverse IM

Eight Kick Switch

Stroke of Choice

Catch Up

Undulation

Easy Free

Drill of Choice

Only Kick

Go Breast Stroke

Swim Arms Only 500

Main Workout:

10 x 50 as Fast (1:00)/ Slow (1:30) 1000

20 x 25 as Free/ Choice 1500

2 x 100 IM (2:30) 1700

Cool Down:

50 Kick 1750

50 Pull 1800

Triathlete Workout 11

Masters Group

Practice 11

February 8

TRIATHLETE WORKOUT

Warm Up:

50 RESCUE DOGS

Reverse IM

Eight Kick Switch

Stroke of Choice

Catch Up

Undulation

Easy Free

Drill of Choice

Only Kick

Go Breast Stroke

Swim Arms Only 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

4500 Yards for Joe

~*~*If the roads in your area are still not good, please do not attempt to come in to swim. I would hate for anything to happen to any of you.*~*~

Masters Group

Practice 10

3 February, 2011

WARM UP:

5 x 100 as 25 Pull, 25 Kick, 50 Free 500

Main Workout:

Go through the following set four times, each time as a different stroke, in IM order. Work fast turns and breathing.

25 @ :25

50 @ :50

75 @ 1:15

100 @ 1:40

100 @ 1:40

75 @ 1:15

50 @ :50

25 @ :25 2500

400 IM @ 5:30 2900

500 Free @ 6:30 3400

400 IM @ 5:30 3800

500 Free @ 6:30 4300

Cool Down:

100 Easy Pull 4400

100 Easy Kick 4500

1800 Yards Down the Mountain

~*~*If the roads in your area are still not good, please do not attempt to come in to swim. I would hate for anything to happen to any of you.*~*~

Masters Group

Practice 10

3 February, 2011

WARM UP:

50 EARLY

Eight Kick Switch

Arms Only

Right Arm/ Left Arm

Legs Only

Your Choice 250

Main Workout:

400 Free 650

300 Choice 950

200 Back 1150

150 Breast 1300

100 Kick 1400

75 Pull 1475

50 Fly 1525

25 Drill 1550

Cool Down:

50 Stroke 1600

100 Pull 1700

100 Kick 1800

2400 Yards Down The Mountain

~*~*If the roads in your area are still not good, please do not attempt to come in to swim. I would hate for anything to happen to any of you.*~*~

Masters Group

Practice 10

3 February, 2011

WARM UP:

100 EARLY

Eight Kick Switch

Arms Only

Right Arm/ Left Arm

Legs Only

Your Choice 500

Main Workout:

500 Free 1000

400 Breast 1400

300 Back 1700

200 IM 1900

100 Kick 2000

75 Pull 2075

50 Fly 2125

25 Drill 2150

Cool Down:

50 Stroke 2200

100 Pull 2300

100 Kick 2400

2900 Yards Down the Mountain

~*~*If the roads in your area are still not good, please do not attempt to come in to swim. I would hate for anything to happen to any of you.*~*~

Masters Group

Practice 10

3 February, 2011

WARM UP:

100 EARLY

Eight Kick Switch

Arms Only

Right Arm/ Left Arm

Legs Only

Your Choice 500

Main Workout:

500 Free 1000

400 Breast 1400

300 Back 1700

200 IM 1900

100 Kick 2000

75 Pull 2075

50 Fly 2125

25 Drill 2150

500 Free 2650

Cool Down:

50 Stroke 2700

100 Pull 2800

100 Kick 2900