Final Workout of the Session

REMEMBER, WE HAVE A TWO WEEK BREAK!!

SEE YOU THE WEEK OF APRIL 11!

Masters Group

Practice 12

24 March

Warm Up:

50 ROBINS

Reverse IM

Only Pull

Breast

IM

No Pull

Swim Free 300

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

1000 Yards Distance

Masters Group

Practice 11

22 March

WARM UP:

50 DRAMA

Drill

Reverse IM

Any Kick

Maybe Stroke of Choice

Any Pull 250

WORK OUT:

100 Free 350

2 x 50 Choice 450

50 Kick 500

50 Pull 550

50 Drill 600

2 x 50 Choice 700

100 Free 800

COOL DOWN:

50 Pull 850

50 Kick 900

50 Drill 950

50 Free 1000

1900 Yards Distance

Masters Group

Practice 11

22 March

WARM UP:

100 DRAMA

Drill

Reverse IM

Any Kick

Maybe Stroke of Choice

Any Pull 500

WORK OUT:

300 Free 800

200 Choice 1000

100 Kick 1100

100 Pull 1200

200 Choice 1400

300 Free 1700

COOL DOWN:

50 Pull 1750

50 Kick 1800

50 Drill 1850

50 Free 1900

2300 Yards Distance

Masters Group

Practice 11

22 March

WARM UP:

100 DRAMA

Drill

Reverse IM

Any Kick

Maybe Stroke of Choice

Any Pull 500

WORK OUT:

500 Free 1000

200 Choice 1200

100 Kick 1300

100 Pull 1400

200 Choice 1600

500 Free 2100

COOL DOWN:

50 Pull 2150

50 Kick 2200

50 Drill 2250

50 Free 2300

Triathlete Workout 17

Masters Group

Practice 11

22 March

TRIATHLETE WORKOUT

WARM UP:

4 x 50 IM Order

50 Kick

50 Pull

WORK OUT:

5 X 500 FREE

For each 500, begin with an easy 100, build to a medium 100, then to a sprint 100, taper to a medium 100, end with another easy 100. Ideally, try to keep your 500s below the 10 minute mark. Take 1-2 minutes between 500s to recover, as needed.

COOL DOWN:

50 Pull

50 Kick

50 Drill

50 Free

2400 Yards Free

Masters Group

Practice 10

17 March

WARM UP:

100 ST PADDYS

Swim Free

Tarzan

Pull

Any Kick

Drill

Different Drill

Your Choice Stroke

Swim IM 700

WORK OUT:

We will work on flip turns at the deep end in the stair lane for anyone who wants to do so.

10 x 25 Free Pull 950

10 x 25 Free Kick 1200

10 x 25 Free Drill 1450

10 x 25 Free Sprint 1700

5 x 100 Free, perfect stroke 2200

COOL DOWN:

50 Pull 2250

50 Kick 2300

100 Free 2400

2000 Yards Free

Masters Group

Practice 10

17 March

WARM UP:

100 ST PADDYS

Swim Free

Tarzan

Pull

Any Kick

Drill

Different Drill

Your Choice Stroke

Swim IM 700

WORK OUT:

We will work on flip turns at the deep end in the stair lane for anyone who wants to do so.

8 x 25 Free Pull 900

8 x 25 Free Kick 1100

8 x 25 Free Drill 1300

8 x 25 Free Sprint 1500

3 x 100 Free, perfect stroke 1800

COOL DOWN:

50 Pull 1850

50 Kick 1900

100 Free 2000

1200 Yards Free

Masters Group

Practice 10

17 March

WARM UP:

4 x 25 ST PADDYS

Swim Free

Tarzan

Pull

Any Kick

Drill

Different Drill

Your Choice Stroke

Swim IM 700

WORK OUT:

We will work on flip turns at the deep end in the stair lane for anyone who wants to do so.

4 x 25 Free Pull 800

4 x 25 Free Kick 900

4 x 25 Free Drill 1000

4 x 25 Free Sprint 1100

COOL DOWN:

50 Pull 1150

50 Kick 1200

Triathlete Workout 16

Masters Group

Triathlete Workout 15

15 March

WARM UP:

100 ROBINS

Reverse IM

Only Pull

Breast

IM

No Pull

Stroke of Choice

WORKOUT:

Time to work on pure length of time swam without touching the bottom or taking a break. STROKE DOES NOT MATTER. Obviously free is the best choice, but as you tire, or need to catch your breath, switch to breast or back. How long can you keep going?

If you are preparing for tris, you will most likely be swimming in a lake where you don’t have the option of stopping at the wall, so let’s get used to swimming until we are tired, and then pushing through that tiredness. PLEASE do not endanger your life. If you are truly exhausted, STOP.

COOL DOWN:

50 Kick

50 Pull

1000 Yards On Time

Masters Group

Practice 9

15 March

WARM UP:

25 ROBINS

Reverse IM

Only Pull

Breast

IM

No Pull

Stroke of Choice 150

WORK OUT:

8 x 25 IM Order 350

2 x 50 Free 550

100 Free 650

10 x 25 Drill/ Choice 900

COOL DOWN:

50 Pull 950

50 Kick 1000

2000 Yards On Time

Masters Group

Practice 9

15 March

WARM UP:

50 ROBINS

Reverse IM

Only Pull

Breast

IM

No Pull

Stroke of Choice 300

WORK OUT:

8 x 25 IM Order on 1:00 500

8 x 50 Free on 1:45 900

500 Free (no time) 1400

3 x 100 Free on 3:00 1700

8 x 25 IM Order on 1:00 1900

COOL DOWN:

50 Pull 1950

50 Kick 2000

2500 Yards On Time

Masters Group

Practice 9

15 March

WARM UP:

100 ROBINS

Reverse IM

Only Pull

Breast

IM

No Pull

Stroke of Choice 600

WORK OUT:

12 x 25 IM Order on 1:00 900

8 x 50 Free on 1:45 1300

500 Free (no time) 1800

3 x 100 Free on 3:00 2100

12 x 25 IM Order on 1:00 2400

COOL DOWN:

50 Pull 2450

50 Kick 2500

1600 Yards Flippers

Masters Group

Practice 8

10 March

Warm Up:

100 FLIPPER

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm 700

GRAB THOSE FLIPPERS! BUT ABSOLUTELY NO BREAST STROKE!

**All Sets are 25 Full Sprint, 50 ¾ Sprint, 75 ½ Sprint, 100 Easy**

25-50-75 Free Kick 850

25-50-75 Back Kick 1000

25-50-75 Fly Kick 1150

25-50-75 Free Kick 1300

25-50-75 Back Kick 1450

Cool Down:

FLIPPERS OFF:

50 Free 1500

50 Pull 1550

50 Kick 1600

2300 Yards Flippers

Masters Group

Practice 8

10 March

Warm Up:

100 FLIPPER

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm 700

GRAB THOSE FLIPPERS! BUT ABSOLUTELY NO BREAST STROKE!

**All Sets are 25 Full Sprint, 50 ¾ Sprint, 75 ½ Sprint, 100 Easy**

25-50-75-100 Free Kick 950

25-50-75-100 Back Kick 1200

25-50-75-100 Fly Kick 1450

25-50-75-100 Free Kick 1700

25-50-75-100 Back Kick 1950

25-50-75-100 Fly Kick 2200

Cool Down:

FLIPPERS OFF:

50 Free 2250

50 Choice 2300

2800 Yards Flippers

Masters Group

Practice 8

10 March

Warm Up:

100 FLIPPER

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm 700

GRAB THOSE FLIPPERS! BUT ABSOLUTELY NO BREAST STROKE!

**All Sets are 25 Full Sprint, 50 ¾ Sprint, 75 ½ Sprint, 100 Easy**

25-50-75-100 Free Kick 950

25-50-75-100 Back Kick 1200

25-50-75-100 Fly Kick 1450

25-50-75-100 Free Kick 1700

25-50-75-100 Back Kick 1950

25-50-75-100 Fly Kick 2200

500 Free Swim with Flippers 2700

Cool Down:

FLIPPERS OFF:

50 Free 2750

50 Choice 2800

2500 Yards Down the Mountain

Masters Group

Practice 7

8 March

WARM UP:

100 EARLY

Eight Kick Switch

Arms Only

Reverse IM

Legs Only

Your Choice Drill 500

WORKOUT:

500 Free 1000

400 Choice 1400

300 Free 1700

200 Choice 1900

100 Free 2000

75 Choice 2075

50 Free 2125

25 Choice 2150

COOL DOWN:

50 Drill 2200

100 Pull 2300

100 Kick 2400

100 Choice 2500

2100 Yards Down the Mountain

Masters Group

Practice 7

8 March

WARM UP:

100 EARLY

Eight Kick Switch

Arms Only

Reverse IM

Legs Only

Your Choice Drill 500

WORKOUT:

500 Free 1000

400 Choice 1400

300 Free 1700

200 Choice 1900

100 Free 2000

COOL DOWN:

50 Pull 2050

50 Kick 2100

1000 Yards Down the Mountain

Masters Group

Practice 7

8 March

WARM UP:

50 EARLY

Eight Kick Switch

Arms Only

Reverse IM

Legs Only

Your Choice Drill 250

WORKOUT:

50 Free 300

50 Kick 350

50 Pull 400

50 Breast 450

50 Kick 500

50 Pull 550

50 Back 600

50 Kick 650

50 Pull 700

50 Free 750

50 Kick 800

50 Pull 850

COOL DOWN:

50 Free Drill 900

50 Back Drill 950

50 Breast Drill 1000

Triathlete Workout 15

Arms Only

Reverse IM

Legs Only

Your Choice Drill

WORKOUT:

BIG CHUNKS

Today’s workout is based on longer chunks of time~ our normal has been 10, today we move to 15 minutes of non-stop swimming. MAKE SURE THAT YOU ARE BREATHING EQUALLY TO BOTH SIDES, TAKING A BREATH EVERY 3RD OR 5TH PULL.

Set 1: Swim as all free, with speed in the striped zones. In the blue zones, you can slow down and take it easier, but be sure to sprint the middle of each 25.

Set 2: Swim as IM in as much as you can. Feel free to swap out fly once you get tired for ANY other stroke~ free, back or breast. If you can manage a 25 fly the entire 15 minutes, feel free, but do NOT over-do it.

Set 3: Back to free, with concentration on easy stroke, and no breathing in the blue zones. Speed is NOT a consideration here, moderating your breathing IS.

COOL DOWN:

50 Pull

50 Kick

50 Drill

50 Stroke

2400 Yards Breast

Masters Group

Practice 6

3 March

WARM UP:

50 BASKETBALL

Breast

Any Drill

Stroke of Choice

Kick on Back

Eight Kick Switch

Tarzan

Butterfly

Arms Only

Legs Only

Long Axis (Free or Back) 500

WORK OUT:

12 x 50 as Breast Kick/ Breast Pull/ Breast Stroke 1100

200 Free 1300

200 Breast 1500

4 x 100 as Breast Stroke Drill/ Breast Stroke 1900

200 Free 2100

200 Breast Stroke 2300

COOL DOWN:

50 Free 2350

50 Choice 2400

2000 Yards Breast

Masters Group

Practice 6

3 March

WARM UP:

50 BASKETBALL

Breast

Any Drill

Stroke of Choice

Kick on Back

Eight Kick Switch

Tarzan

Butterfly

Arms Only

Legs Only

Long Axis (Free or Back) 500

WORK OUT:

12 x 50 as Breast Kick/ Breast Pull/ Breast Stroke 1100

4 x 100 as Breast Stroke Drill/ Breast Stroke 1500

200 Free 1700

200 Breast Stroke 1900

COOL DOWN:

50 Free 1950

50 Choice 2000

900 Yards Breast

Masters Group

Practice 6

3 March

WARM UP:

25 BASKETBALL

Breast

Any Drill

Stroke of Choice

Kick on Back

Eight Kick Switch

Tarzan

Butterfly

Arms Only

Legs Only

Long Axis (Free or Back) 250

WORK OUT:

12 x 25 as Breast Kick/ Breast Pull/ Breast Stroke 650

4 x 50 as Breast Stroke Drill/ Breast Stroke 850

COOL DOWN:

50 Free 900