1800 Yards Free Bites

Masters Swim

Practice 1

31 May

Warm Up:

100 LAKE

Long Axis

Arms Only

Kick

Eight Kick Switch 400

Work Out:

12 x 25 as Free/ Pull/ Kick 700

NO BOARDS OR PULL BUOYS

4 x 50 Free 900

12 x 25 Free/ Drill/ Choice 1200

4 x 50 Free 1400

200 Free 1600

Cool Down:

50 Kick 1650

50 Pull 1700

50 Swim 1750

50 Choice 1800

2300 Yards Free Bites

Masters Swim

Practice 1

31 May

Warm Up:

100 LAKE

Long Axis

Arms Only

Kick

Eight Kick Switch 400

Work Out:

12 x 25 as Free/ Pull/ Kick 700

NO BOARDS OR PULL BUOYS

6 x 50 Free 1000

12 x 25 Free/ Drill/ Choice 1300

6 x 50 Free 1600

500 Free 2100

Cool Down:

50 Kick 2150

50 Pull 2200

50 Swim 2250

50 Choice 2300

Triathlete Workout 24

Masters Swim

Practice 1

31 May

Warm Up:

100 LAKE

Long Axis

Arms Only

Kick

Eight Kick Switch

Work Out:

1650 Free NO STOPPING. Your goal is to breathe BILATERALLY, which is to say that I am not to see breathing to one side, no matter HOW tired you get. Breathing is THE MOST IMPORTANT part of this swim.

With whatever time you have left, grab a kickboard and kick.

Cool Down:

50 Kick

50 Pull

50 Swim

50 Choice

Spring Session Final Workout

Masters Group

Practice 12

19 May

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 your exact start time on the clock on the wall, and I will pick up where you are at when I get there.

Cool Down:

50 Kick

50 Pull

REMINDER: If you are going to sign up for Summer I, it begins on MAY 31. Also remember that the pool is CLOSED beginning on Sunday, May 22, and is slated to reopen on May 30. Despite what you may think, a week off will NOT kill you :)

~*~*DATE CHANGE FOR SUMMER SESSION I*~*~

A BIG THANKS to Wendy for catching the error in the listing online. The dates ARE WRONG. Summer I will begin MAY 31st, and will end JULY 14. NO CLASSES THE WEEK OF THE 4TH OF JULY!

Please also note that Chris O. will be covering my classes the last week of the session, as I will be in Florida, and unable to be here with you all. There will still be workouts posted online, and workouts at the pool for you, and Chris will be there for moral support (and a chat, I am sure :) )

Sign ups are open now~ Only one person has signed up thus far.

4100 Yards Pull

Masters Group

Practice 11

17 May

Warm Up:

200 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 1000

Work Out:

20 x 50 as Stroke/ Pull in this order, then repeat: 2000

Fly (Free is you HAVE to)

Back

Breast

Free

IM

20 x 50 as Drill/ Pull in this order, then repeat: 3000

Free OR FLY

Back

Breast

Free

IM

4 x 200 as Free/ Choice 3800

Cool Down:

100 Kick 3900

100 Drill 4000

100 Choice 4100

2100 Yards Pull

Masters Group

Practice 11

17 May

Warm Up:

100 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

10 x 50 as Stroke/ Pull in this order: 1000

Fly (Free is you HAVE to)

Back

Breast

Free

IM

10 x 50 as Drill/ Pull in this order: 1500

Free OR FLY

Back

Breast

Free

IM

200 Easy Free 1700

Cool Down:

100 Free 1800

100 Kick 1900

100 Drill 2000

100 Choice 2100

1700 Yards Pull

Masters Group

Practice 11

17 May

Warm Up:

50 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 250

Work Out:

10 x 50 as Stroke/ Pull in this order: 750

Fly (Free is you HAVE to)

Back

Breast

Free

IM

10 x 50 as Drill/ Pull in this order: 1250

Free OR FLY

Back

Breast

Free

IM

100 Easy Free 1450

Cool Down:

100 Free 1450

100 Kick 1550

50 Pull 1600

100 Choice 1700

Triathlete Workout 23

Masters Group

Practice 11

17 May

Warm Up:

100 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free

Work Out:

Swim Free PULL for 15 minutes without stopping. Use Pull Buoy.

Two minutes rest.

Swim Free for 15 minutes without stopping.

Two minutes rest.

Repeat above as time allows.

Cool Down:

50 Drill

50 Kick

50 Choice

SIGN UP FOR SUMMER I AND II

Sign ups are open for Summer I and Summer II sessions. We have one more week of Spring before the break, and then Summer begins!!

3900 Yards Hard~ Easy

Masters Group

Practice 10

12 May

Warm Up:

100 STORM

Stroke of Choice

Tarzan

Only Pull

Repeat One

Medley (IM) 500

Main Workout:

20 x 50 as Fast/ Slow 1500

20 x 25 as Free/ Choice 2000

12 x 50 Breast/ Back 2600

1000 Free~ concentrate on not breathing in the blue zones 3600

4 x 50 Drill of Choice 3800

Cool Down:

50 Kick 3850

50 Pull 3900

1800 Yards Hard~ Easy

Masters Group

Practice 10

12 May

Warm Up:

100 STORM

Stroke of Choice

Tarzan

Only Pull

Repeat One

Medley (IM) 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

2100 Yards Hard~ Easy

Masters Group

Practice 10

12 May

Warm Up:

100 STORM

Stroke of Choice

Tarzan

Only Pull

Repeat One

Medley (IM) 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 Long Stroke

Masters Group

Practice 9

10 May

WARM UP:

100 GRASSY

Good Free

Reverse IM

Arms Only

Stroke of Choice

Sprint

Your Choice of Kick 600

WORK OUT:

4 x 100 Descending Kick Switch 1000

(1st 25, 8 Kicks; 2nd 25, 6 Kicks; 3rd 25, 4 Kicks; 4th 25, 2 Kicks)

500 Free 1500

4 x 50 as Pull/ Kick 1700

COOL DOWN:

50 Stroke 1750

50 Free 1800

2400 Yards Long Stroke

Masters Group

Practice 9

10 May

WARM UP:

100 GRASSY

Good Free

Reverse IM

Arms Only

Stroke of Choice

Sprint

Your Choice of Kick 600

WORK OUT:

4 x 100 Descending Kick Switch 1000

(1st 25, 8 Kicks; 2nd 25, 6 Kicks; 3rd 25, 4 Kicks; 4th 25, 2 Kicks)

500 Free 1500

4 x 100 Descending Kick Switch 1900

(1st 25, 8 Kicks; 2nd 25, 6 Kicks; 3rd 25, 4 Kicks; 4th 25, 2 Kicks)

200 Free 2100

200 Stroke of Choice 2300

COOL DOWN:

50 Stroke 2350

50 Free 2400

3700 Yards Long Stroke for Tony

Masters Group

Practice 9

10 May

WARM UP:

100 GRASSY

Good Free

Reverse IM

Arms Only

Stroke of Choice

Sprint

Your Choice of Kick 600

WORK OUT:

4 x 100 Descending Kick Switch 1000

(1st 25, 8 Kicks; 2nd 25, 6 Kicks; 3rd 25, 4 Kicks; 4th 25, 2 Kicks)

500 Free 1500

4 x 100 Descending Kick Switch 1900

(1st 25, 8 Kicks; 2nd 25, 6 Kicks; 3rd 25, 4 Kicks; 4th 25, 2 Kicks)

200 Free 2100

200 Stroke of Choice 2300

4 x 100 Descending Kick Switch 2700

(1st 25, 8 Kicks; 2nd 25, 6 Kicks; 3rd 25, 4 Kicks; 4th 25, 2 Kicks)

500 Free 3200

4 x 100 Descending Kick Switch 3600

(1st 25, 8 Kicks; 2nd 25, 6 Kicks; 3rd 25, 4 Kicks; 4th 25, 2 Kicks)

COOL DOWN:

50 Stroke 3650

50 Free 3700

Triathlete Workout 22

Masters Group

Practice 9

10 May

WARM UP:

100 GRASSY

Good Free

Reverse IM

Arms Only

Stroke of Choice

Sprint

Your Choice of Kick

WORK OUT:

4 x 100 Descending Kick Switch

(1st 25, 8 Kicks; 2nd 25, 6 Kicks; 3rd 25, 4 Kicks; 4th 25, 2 Kicks)

10 minutes free, breathing every 3rd or 5th pull only

4 x 100 Descending Kick Switch

(1st 25, 8 Kicks; 2nd 25, 6 Kicks; 3rd 25, 4 Kicks; 4th 25, 2 Kicks)

5 minutes any stroke besides free, focus on strong stroke

COOL DOWN:

50 Stroke

50 Free

ANOTHER Attention Post

Hey all~

There is ABSOLUTELY NO NEED for you to stand around watching other people swim before our usual swim time if there are lanes open. NONE. You all have every right to swim in those lanes, and as long as you aren't crowding anyone out, please DO use the lanes.

xoxo

Anne

2300 Yards Cinco de Mayo Flippers

Masters Group

Practice 8

Cinco de Mayo

WARM UP:

50 BURRITOS

Breast

Undulation

Right Arm/ Left Arm

Repeat Any One

IM

Tarzan

Only Pull

Stroke of Choice 400

WORK OUT:

You guys know the drill by now….. flippers on, all kick, and ABSOLUTELY NO BREAST STROKE KICK. Unless, of course, you enjoy knee and hip pain. Your call J

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

25-50-75-100 Free Kick 650

25-50-75-100 Back Kick 900

25-50-75-100 Fly Kick 1150

25-50-75-100 Free Kick 1400

25-50-75-100 Back Kick 1650

25-50-75-100 Fly Kick 1900

200 Choice~ MAY USE ARMS 2100

COOL DOWN:

100 Pull 2200

50 Drill 2250

50 Choice 2300

2800 Yards Cinco de Mayo Flippers

Masters Group

Practice 8

Cinco de Mayo

WARM UP:

100 BURRITOS

Breast

Undulation

Right Arm/ Left Arm

Repeat Any One

IM

Tarzan

Only Pull

Stroke of Choice 800

WORK OUT:

You guys know the drill by now….. flippers on, all kick, and ABSOLUTELY NO BREAST STROKE KICK. Unless, of course, you enjoy knee and hip pain. Your call J

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

25-50-75-100 Free Kick 1050

25-50-75-100 Back Kick 1300

25-50-75-100 Fly Kick 1550

25-50-75-100 Free Kick 1800

25-50-75-100 Back Kick 2050

25-50-75-100 Fly Kick 2300

300 Choice~ MAY USE ARMS 2600

COOL DOWN:

100 Pull 2700

50 Drill 2750

50 Choice 2800

3600 Yards Cinco de Mayo Flippers

Masters Group

Practice 8

Cinco de Mayo

WARM UP:

50 BURRITOS

Breast

Undulation

Right Arm/ Left Arm

Repeat Any One

IM

Tarzan

Only Pull

Stroke of Choice 400

WORK OUT:

You guys know the drill by now….. flippers on, all kick, and ABSOLUTELY NO BREAST STROKE KICK. Unless, of course, you enjoy knee and hip pain. Your call J

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

25-50-75-100-200 Free Kick 850

25-50-75-100-200 Back Kick 1300

25-50-75-100-200 Fly Kick 1750

25-50-75-100-200 Free Kick 2200

25-50-75-100-200 Back Kick 2650

25-50-75-100-200 Fly Kick 3100

300 Choice~ MAY USE ARMS 3400

COOL DOWN:

100 Pull 3500

50 Drill 3550

50 Choice 3600

2100 Yards Tuesday Torture

Masters Group

Practice 7

3 May

WARM UP:

100 WINDY

Whatever Stroke

IM

No Arms

Drill

Your Choice- Repeat One 500

WORK OUT:

Go through the following four times. Each time through is a different stroke, in IM order. Take breaks as needed, but don’t waste time. DO AS MUCH FLY AS YOU CAN, WHEN IT IS FLY TIME. Substitute free only if it is totally necessary. Or you are Missy, who is injured.

25

50

75

75

50

25 1700

200 Free, long and easy 1900

COOL DOWN:

100 Pull 2000

100 Kick 2100

2500 Yards Tuesday Torture

Masters Group

Practice 7

3 May

WARM UP:

100 WINDY

Whatever Stroke

IM

No Arms

Drill

Your Choice- Repeat One 500

WORK OUT:

Go through the following four times. Each time through is a different stroke, in IM order. Take breaks as needed, but don’t waste time. DO AS MUCH FLY AS YOU CAN, WHEN IT IS FLY TIME. Substitute free only if it is totally necessary. Or you are Missy, who is injured.

25

50

75

100

75

50

25 2100

200 Free, long and easy 2300

COOL DOWN:

100 Pull 2400

100 Kick 2500

3200 Yards for Tony

Masters Group

Practice 7

3 May

WARM UP:

100 WINDY

Whatever Stroke

IM

No Arms

Drill

Your Choice- Repeat One 500

WORK OUT:

Go through the following four times. Each time through is a different stroke, in IM order. DO AS MUCH FLY AS YOU CAN. Adjust times by 20 seconds for breast stroke, less if you need less. Please let me know if these times are too fast or too slow.

25 at :30

50 at 1:00

75 at 1:30

100 at 2:20

100 at 2:20

75 at 1:30

50 at 1:00

25 at :30 2500

500 Free, watch breathing in and out of Blue Zones 3000

COOL DOWN:

100 Pull 3100

100 Kick 3200

Triathlete Workout 21

Masters Group

Practice 7

3 May

WARM UP:

100 WINDY

Whatever Stroke

IM

No Arms

Drill

Your Choice- Repeat One

WORK OUT:

SPRING AND OLYMPIC TRIATHLETES: Swim 500s, with every 4th 25 being any other stroke but free. Break for 2 minutes between swims

IF YOU ARE DOING IRON MAN: You get to swim Free 1000s, with 2 minutes break between each swim. Every 4th 50 is any other stroke.

COOL DOWN:

100 Pull

100 Kick