Final Swim of the Session!

You know the drill by now..... final swim of the session is straight distance work. Do a quick warm up... a few 50s free, stroke, and drill, and I will count your laps when you are ready to start.

DON'T FORGET TO SIGN UP FOR THE NEW SESSION! WE HAVE TWO WEEKS OFF, THEN BEGIN SEPTEMBER 12!

Hope to see you all there!!

1800 Yards IM

Masters Swim

Practice 11

23 August

Warm Up:

50 OHIO STATE

Only Kick

Hands in Fists

IM

Only Pull

Sprint Free

Tarzan

Any Stroke but Free

Tarzan (AGAIN!)

Eight Kick Switch 450

Main Set:

15 x 50 as Fly/ Back/ Breast/ Free/ IM 1150

16 x 25 as Drill/ Kick/ Drill/ Pull/ Stroke 1550

100 Free 1650

Cool Down:

50 Kick 1700

50 Pull 1750

50 Choice 1800

2100 Yards IM

Masters Swim

Practice 11

23 August

Warm Up:

50 OHIO STATE

Only Kick

Hands in Fists

IM

Only Pull

Sprint Free

Tarzan

Any Stroke but Free

Tarzan (AGAIN!)

Eight Kick Switch 450

Main Set:

20 x 50 as Fly/ Back/ Breast/ Free/ IM 1450

20 x 25 as Drill/ Kick/ Drill/ Pull/ Stroke 1950

Cool Down:

50 Kick 2000

50 Pull 2050

50 Choice 2100

2700 Yards IM

Masters Swim

Practice 11

23 August

Warm Up:

50 OHIO STATE

Only Kick

Hands in Fists

IM

Only Pull

Sprint Free

Tarzan

Any Stroke but Free

Tarzan (AGAIN!)

Eight Kick Switch 450

Main Set:

20 x 50 as Fly/ Back/ Breast/ Free/ IM 1450

20 x 25 as Drill/ Kick/ Drill/ Pull/ Stroke 1950

4 x 100 IM 2350

2 x 100 Free 2550

Cool Down:

50 Kick 2600

50 Pull 2650

50 Choice 2700

3600 Yards Flippers

Masters Group

Practice 10

18 August

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

2800 Yards Flippers

Masters Group

Practice 10

18 August

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

2300 Yards Flippers

Masters Group

Practice 10

18 August

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

2100 Yards Free

Masters Group

Practice 9

16 August

WARM UP:

100 DINNER

Drill

IM

No Pull

No Kick

Eight Kick Switch

Repeat One of the Above 600

WORK OUT:

10 x 50 Fast Free 1100

2 x 100 Easy Choice 1300

10 x 50 Medium Free 1800

2 x 100 Easy Choice 2000

COOL DOWN:

50 Kick 2050

50 Pull 2100

2500 Yards Free on Time

Masters Group

Practice 9

16 August

WARM UP:

100 DINNER

Drill

IM

No Pull

No Kick

Eight Kick Switch

Repeat One of the Above 600

WORK OUT:

10 x 50 on :55 1100

4 x 100 Easy Choice 1500

10 x 50 on 1:00 2000

4 x 100 Easy Choice 2400

COOL DOWN:

50 Kick 2450

50 Pull 2500

Triathlete Workout 29

Masters Group

Practice 9

16 August

WARM UP:

50 DINNER

Drill

IM

No Pull

No Kick

Eight Kick Switch

Repeat One of the Above

WORK OUT:

4 x 500 Free, the first 25 of each 100 is DRILL OF CHOICE

COOL DOWN:

50 Kick

50 Pull

Wheel Of Fortune

Don't forget a stopwatch :)

:00 10 Push Ups :50 Ask Anne about Open Water Swims

:01 60 Second Break :51 100 Free DO FLIP TURNS

:02 4 x 25 as Free/ Choice :52 Lunges twice around pool

:03 50 Tarzan :53 50 Fly

:04 100 Free :54 60 Seconds rest

:05 4 x 50 IM :55 100 Frankenstein

:06 Ask Eric about tris with his son :56 100 Back

:07 4 x 50 Drill/ Stroke :57 Ribbit like a frog

:08 100 Frankenstein :58 25 Sit ups

:09 1000 Free :59 Ask Janice about her favorite workout

:10 Get a Drink :60 4 x 50 Tarzan

:11 25 Sit Ups :61 100 Breast

:12 4 x 25 Sprint Free :62 100 IM

:13 100 Kick :63 Planks on the deck for 1:00

:14 100 Hands in Fists :64 10 x 25 Drill of choice

:15 500 Free :65 100 Water running

:16 4 x 50 IM :66 4 x 50 8 (6) (4) (2) Kick Switch

:17 50 Butterfly :67 Ask Wendy how she met her husband

:18 200 Free :68 50 Back

:19 Planks on the deck for 1:00 :69 100 Reverse IM

:20 Ask Elizabeth about her kids :70 2 x 50 Fly

:21 Bark like a dog :71 200 Stroke in blue zone, free elsewhere

:22 60 Second Break :72 10 Push Ups

:23 50 Water running :73 1000 Free

:24 4 x 100 IM :74 50 Breast

:25 4 x 100 :75 60 Seconds rest

:26 Lunges around the pool :76 4 x 50 Rambo Runs

:27 4 x 25, 2 breaths each :77 4 x 25 Sprint free

:28 100 Eight Kick Switch :78 25 Jumping jacks

:29 4 x 50 as Back/ Breast :79 2 x 100 IM

:30 10 x 25 as Free/ Fly :80 100 Hands in fists

:31 25 Jumping Jacks :81 Buzz like a bee

:32 200 Breast :82 100 Free

:33 100 Pull :83 4 x 25 No breathing if you can!

:34 Ask Andy swim officiating :84 60 Seconds rest

:35 100 Breast :85 Follow the person to the left of you

:36 Meow like a cat :86 Ask Missy about Lucy

:37 50 Two Arm Backstroke :87 100 Free, FLIP TURNS every turn

:38 200 Back :88 200 Pull

:39 10 x 25 as Kick/ Pull :89 100 Any kick but free

:40 4 x 50 Rambo runs :90 4 x 50 Choice

:41 200 Back :91 50 Free

:42 100 Fly :92 4 x 50 IM

:43 200 Choice :93 100 Any pull but free

:44 Oink like a pig :94 Crow like a rooster

:45 50 No arms, no legs :95 60 Seconds rest

:46 4 x 50 Drill :96 100 Catch Up

:47 10 x 25 as Back/ Breast :97 500 Free

:48 60 Second Break :98 200 Kick

:49 Ask Tara about running a marathon :99 10 x 25 one breath only

1200 Yards Backstroke

Masters Group

Practice 7

9 August

BRING A STOP WATCH ON THURSDAY!!

Warm Up:

50 SCHOOL

Stroke of Choice

Catch Up

Hands in Fists

Only Pull

Only Kick

Long Axis 300

Work Out:

8 x 50 as Back Pull/ Kick/ Drill/ Stroke 700

2 x 50 as 5 Pull Rollercoaster 800

2 x 100 as Free/ Back 1000

Cool Down:

50 Drill 1050

50 Pull 1100

50 Kick 1150

50 Choice 1200

1900 Yards Backstroke

Masters Group

Practice 7

9 August

BRING A STOP WATCH ON THURSDAY!!

Warm Up:

50 SCHOOL

Stroke of Choice

Catch Up

Hands in Fists

Only Pull

Only Kick

Long Axis 300

Work Out:

12 x 50 as Back Pull/ Kick/ Drill/ Stroke 900

4 x 50 as 5 Pull Rollercoaster 1100

4 x 100 as Free/ Back 1500

200 Free~ work on steady stroke 1700

Cool Down:

50 Drill 1750

50 Pull 1800

50 Kick 1850

50 Choice 1900

2300 Yards Backstroke

Masters Group

Practice 7

9 August

BRING A STOP WATCH ON THURSDAY!!

Warm Up:

50 SCHOOL

Stroke of Choice

Catch Up

Hands in Fists

Only Pull

Only Kick

Long Axis 300

Work Out:

12 x 50 as Back Pull/ Kick/ Drill/ Stroke 900

6 x 50 as 5 Pull Rollercoaster 1200

5 x 100 as Free/ Back 1700

400 Free~ work on steady stroke 2100

Cool Down:

50 Drill 2050

50 Pull 2200

50 Kick 2250

50 Stroke 2300

2300 Yards Stroke Shift

Masters Group

Practice 6

4 August

Warm Up:

2 x 50 PACKERS

Pull

Any Stroke

Catch Up

Kick

Eight Kick Switch

Reverse IM

Sprint 700

Work Out:

10 x 50 Hard/ Easy Free 1200

12 x 25 Stroke/ Free 1500

10 x 50 Hard/ Easy Stroke 2000

Cool Down:

50 Free 2050

50 Drill 2100

50 Kick 2250

50 Pull 2300

1800 Yards Stroke Shift

Masters Group

Practice 6

4 August

Warm Up:

50 PACKERS

Pull

Any Stroke

Catch Up

Kick

Eight Kick Switch

Reverse IM

Sprint 350

Work Out:

10 x 50 Hard/ Easy Free 850

10 x 25 Stroke/ Free 1100

10 x 50 Hard/ Easy Stroke 1600

Cool Down:

50 Free 1650

50 Drill 1700

50 Kick 1750

50 Pull 1800

1500 Yards Stroke Shift

Masters Group

Practice 6

4 August

Warm Up:

50 PACKERS

Pull

Any Stroke

Catch Up

Kick

Eight Kick Switch

Reverse IM

Sprint 350

Work Out:

8 x 50 Hard/ Easy Free 750

8 x 25 Stroke/ Free 950

8 x 50 Hard/ Easy Stroke 1350

Cool Down:

50 Drill 1400

50 Kick 1450

50 Pull 1500

2800 Yards Distance Plus Stroke

Masters Group

Practice 5

2 August

WARM UP:

100 HYACINTH

Hands in Fists

Your Choice Stroke

Arms Only

Catch Up

IM

No Arms

Tarzan

Have to Swim Free 800

WORK OUT:

1000 Yards Free. Control arms on the recovery phase of the stroke. Hand enters water with elbow bent, extends FORWARD until almost fully extended, THEN pulls DOWN in the stroke. 1800

400 Yards Breast. Nothing special here, just get through it successfully.

2200

400 Yards Back. Again, not looking for a gorgeous stroke, I just need to know that you can do this long term if you get into trouble in the middle of some lake. 2600

COOL DOWN:

50 Pull 2650

50 Kick 2700

50 Drill 2750

50 Choice 2800

2200 Yards Breast Stroke

Masters Group

Practice 5

2 August

WARM UP:

100 HYACINTH

Hands in Fists

Your Choice Stroke

Arms Only

Catch Up

IM

No Arms

Tarzan

Have to Swim Free 800

WORK OUT:

8 x 50 Breast as Pull/ Kick/ Drill/ Stroke 1200

100 Breast 1300

8 x 50 Breast as Pull/ Kick/ Drill/ Stroke 1700

100 Breast 1800

200 Free 2000

COOL DOWN:

50 Pull 2050

50 Kick 2100

50 Drill 2150

50 Choice 2200

1800 Yards Breast Stroke

Masters Group

Practice 5

2 August

WARM UP:

50 HYACINTH

Hands in Fists

Your Choice Stroke

Arms Only

Catch Up

IM

No Arms

Tarzan

Have to Swim Free 400

WORK OUT:

8 x 50 Breast as Pull/ Kick/ Drill/ Stroke 800

100 Breast 900

8 x 50 Breast as Pull/ Kick/ Drill/ Stroke 1300

100 Breast 1400

200 Free 1600

COOL DOWN:

50 Pull 1650

50 Kick 1700

50 Drill 1750

50 Choice 1800