2000 Yards Focussed IM

Masters Group

Practice 4

28 July

Warm Up:

100 INSANE

IM

No Arms

Stroke of Choice

Any Drill

No Legs

Easy Free 600

Work Out:

8 x 125 IM ~ replace Fly with Free if necessary 1600

50 Fly/ 25 Back/ 25 Breast/ 25 Free

25 Fly/ 50 Back/ 25 Breast/ 25 Free

25 Fly/ 25 Back/ 50 Breast/ 25 Free

25 Fly/ 25 Back/ 25 Breast/ 50 Free

5 x 50 as Drill/ Free/ Drill/ Stroke/ Choice 1850

Cool Down:

50 Free 1900

50 Kick 1950

50 Pull 2000

1700 Yards Focussed IM

Masters Group

Practice 4

28 July

Warm Up:

100 INSANE

IM

No Arms

Stroke of Choice

Any Drill

No Legs

Easy Free 600

Work Out:

8 x 125 IM ~ replace Fly with Free if necessary 1600

50 Fly/ 25 Back/ 25 Breast/ 25 Free

25 Fly/ 50 Back/ 25 Breast/ 25 Free

25 Fly/ 25 Back/ 50 Breast/ 25 Free

25 Fly/ 25 Back/ 25 Breast/ 50 Free

Cool Down:

50 Kick 1650

50 Pull 1700

Triathlete Workout 28

Masters Group

Practice 4

28 July

Warm Up:

100 INSANE

IM

No Arms

Stroke of Choice

Any Drill

No Legs

Easy Free

Work Out:

30 minutes straight Free. Pay attention to your arms upon re-entry in the water (the recovery phase of your stroke) The most important part of this swim is CONTROLLING YOUR ARMS, and not letting them drop into the water.

Cool Down:

50 Free

50 Kick

50 Pull

1900 Yards Descending Free

Masters Group

Practice 3

26 July

WARM UP:

100 ALL CITY

Any Stroke

Legs Only

Left Arm Right Arm

Catch Up

IM

Tarzan

Your Choice Stroke 700

WORK OUT:

100 Free 800

100 Drill 900

100 Pull 1000

100 Kick 1100

75 Free 1175

75 Drill 1250

75 Kick 1325

75 Pull 1400

50 Free 1450

50 Drill 1500

50 Kick 1550

50 Pull 1600

25 Free 1625

25 Drill 1650

25 Kick 1675

25 Pull 1700

COOL DOWN:

100 Choice 1800

100 Drill 1900

2400 Yards Distance for Triathletes

Masters Group

Practice 3

26 July

WARM UP:

100 ALL CITY

Any Stroke

Legs Only

Left Arm Right Arm

Catch Up

IM

Tarzan

Your Choice Stroke 700

WORK OUT:

1000 Free~ Practice sighting when going towards warm water pool 1700

500 Free~ Work on kicking ONLY on the strokes where you breathe 2200

COOL DOWN:

100 Choice 2300

100 Drill 2400

1900 Yards All Stroke

Masters Swim

Practice 2

21 July

WARM UP:

100 HOTTER

Hands in Fists

Only Kick

Tarzan

Tarzan

Easy Pull

Reverse IM 600

WORK OUT:

8 x 50 Breast as Pull/ Kick/ Drill/ Stroke 1000

8 x 50 Back as Pull/ Kick/ Drill/ Stroke 1400

8 x 25 Fly as Pull/ Kick/ Drill/ Stroke 1600

100 Free 1700

COOL DOWN:

50 Pull 1750

50 Kick 1800

50 Stroke 1850

50 Drill 1900

2500 Yards Long Swim

Masters Swim

Practice 2

21 July

WARM UP:

100 HOTTER

Hands in Fists

Only Kick

Tarzan

Tarzan

Easy Pull

Reverse IM 600

WORK OUT:

1000 Free~ ROTARY BREATHING 1600

500 Free~ Breathe every 5th pull for as long as you can 2100

200 Choice 2300

COOL DOWN:

50 Pull 2350

50 Kick 2400

50 Stroke 2450

50 Drill 2500

2500 Yards Up and Down the Mountain

Masters Group

Practice 1

19 July

WARM UP:

50 HUMITIDY

Hands in Fists

Undulation

Make it Kick

IM

Drill of Choice

It’s Only Pull

Tarzan

Your Choice Stroke 400

WORK OUT:

Up and Down the Mountain

25 Drill 425

50 Pull 475

75 Kick 550

100 Free 650

150 Stroke 800

200 Free 1000

150 Stroke 1150

100 Free 1250

75 Pull 1325

50 Kick 1375

25 Drill 1400

1000 Free 2400

COOL DOWN:

50 Pull 2450

50 Kick 2500

2000 Yards Up and Down the Mountain

Masters Group

Practice 1

19 July

WARM UP:

50 HUMITIDY

Hands in Fists

Undulation

Make it Kick

IM

Drill of Choice

It’s Only Pull

Tarzan

Your Choice Stroke 400

WORK OUT:

Up and Down the Mountain

25 Drill 425

50 Pull 475

75 Kick 550

100 Free 650

150 Stroke 800

200 Free 1000

150 Stroke 1150

100 Free 1250

75 Pull 1325

50 Kick 1375

25 Drill 1400

8 x 50 Stroke of Choice 1800

COOL DOWN:

50 Pull 1950

50 Kick 2000

1100 Yards Up and Down the Mountain

Masters Group

Practice 1

19 July

WARM UP:

50 HUMITIDY

Hands in Fists

Undulation

Make it Kick

IM

Drill of Choice

It’s Only Pull

Tarzan

Your Choice Stroke 400

WORK OUT:

Up and Down the Mountain

25 Drill 425

50 Pull 475

75 Kick 550

100 Free 650

75 Pull 725

50 Kick 775

25 Drill 800

4 x 50 Stroke of Choice 1000

COOL DOWN:

50 Pull 1050

50 Kick 1100