Faster 50s on Time

Masters Swim

Practice 6

29 September

WARM UP:

100 POTATO

Pull

Only Kick

Tarzan

Any Stroke

Tarzan

Only Free

WORK OUT:

50s Free on descending time. Begin at :90, then :85, as far down as you can go. When you reach the fastest time you can make, repeat that time, then add 5 seconds until you are back at :90. The time is seconds until you have to be back off of the wall, not until you have to touch the wall.

If time allows, take a five minute break and repeat.

COOL DOWN:

50 Pull

50 Kick

Fast 50s on Time

Masters Swim

Practice 6

29 September

WARM UP:

100 POTATO

Pull

Only Kick

Tarzan

Any Stroke

Tarzan

Only Free

WORK OUT:

50s Free on descending time. Begin at 2:00, then 1:55, as far down as you can go. When you reach the fastest time you can make, repeat that time, then add 5 seconds until you are back at 2:00. The time is seconds until you have to be back off of the wall, not until you have to touch the wall.

If time allows, take a five minute break and repeat.

COOL DOWN:

50 Pull

50 Kick

2500 Yards Doable Distance

Masters Group

Practice 5

September 27

WARM UP

50 ESCARGOT

Easy Free

Stroke of Choice

Catch Up

Any Drill

Right Arm/ Left Arm

Go Fast!

Only Pull

Tarzan 400

500s Free:

four breaths on the way down, three on the way back 900

every third 50 any other stroke 1400

every sixth 25 Tarzan 1900

4 x 100 as easy free/ choice 2300

COOL DOWN

50 Pull 2350

50 Kick 2400

50 Drill 2450

50 Choice 2500

2100 Yards Doable Distance

Masters Group

Practice 5

September 27

WARM UP

50 ESCARGOT

Easy Free

Stroke of Choice

Catch Up

Any Drill

Right Arm/ Left Arm

Go Fast!

Only Pull

Tarzan 400

500s Free:

four breaths on the way down, three on the way back 900

every third 50 any other stroke 1400

every sixth 25 Tarzan 1900

COOL DOWN

50 Pull 1950

50 Kick 2000

50 Drill 2050

50 Choice 2100

1700 Yards Doable Distance

Masters Group

Practice 5

September 27

WARM UP

50 ESCARGOT

Easy Free

Stroke of Choice

Catch Up

Any Drill

Right Arm/ Left Arm

Go Fast!

Only Pull

Tarzan 400

300s Free:

four breaths on the way down, three on the way back 700

every third 50 any other stroke 1000

every sixth 25 Tarzan 1300

2 x 100 as easy free/ choice 1500

COOL DOWN

50 Pull 1550

50 Kick 1600

50 Drill 1650

50 Choice 1700

1000 Yards Doable Distance

Masters Group

Practice 5

September 27

WARM UP

25 ESCARGOT

Easy Free

Stroke of Choice

Catch Up

Any Drill

Right Arm/ Left Arm

Go Fast!

Only Pull

Tarzan 200

WORK OUT

10 x 25 Free as Kick/ Pull/ Stroke/ Kick/ Pull 450

10 x 25 Free 700

2 x 50 as Free/ Choice 800

COOL DOWN

50 Pull 850

50 Kick 900

50 Drill 950

50 Choice 1000

2800 Yards Stroke

Masters Swim

Practice 2

15 September

Warm Up:

100 OHIO STATE

Only Kick

Hands in Fists

IM

Only Pull

Sprint Free

Tarzan

Any Stroke but Free

Tarzan (AGAIN!)

Eight Kick Switch 900

Main Set:

8 x 50 as Breast Pull/ Kick/ Drill/ Stroke 1100

8 x 50 as Back Pull/ Kick/ Drill/ Stroke 1500

8 x 50 as Free Pull/ Kick/ Drill/ Stroke 1900

Builds: Start slow, end at a sprint

200 Breast Build 2100

200 Back Build 2300

400 Free Build 2700

Cool Down:

50 Pull 2750

50 Kick 2800

2000 Yards Stroke

Masters Swim

Practice 2

15 September

Warm Up:

100 OHIO STATE

Only Kick

Hands in Fists

IM

Only Pull

Sprint Free

Tarzan

Any Stroke but Free

Tarzan (AGAIN!)

Eight Kick Switch 900

Main Set:

8 x 50 as Breast Pull/ Kick/ Drill/ Stroke 1100

8 x 50 as Back Pull/ Kick/ Drill/ Stroke 1500

8 x 50 as Free Pull/ Kick/ Drill/ Stroke 1900

Cool Down:

50 Pull 1950

50 Kick 2000

800 Yards Stroke

Masters Swim

Practice 1

12 September

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:

50 Free 500

50 Choice 550

50 Pull 600

50 Kick 650

50 Drill 700

Cool Down:

2 x 50 Choice 800

1000 Yards for Zach

Masters Swim

Practice 2

15 September

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:

4 x 50 Back 650

50 Choice 700

4 x 50 Free 900

Cool Down:

50 Pull 950

50 Kick 1000

2400 Yards Down the Mountain

Masters Group

Practice 1

13 September

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

1800 Yards Down the Mountain

Masters Group

Practice 1

13 September

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

800 Yards Down The Mountain

Masters Group

Practice 1

13 September

WARM UP:

50 EARLY

Eight Kick Switch

Arms Only

Right Arm/ Left Arm

Legs Only

Your Choice 250

Main Workout:

50 Free 300

50 Back 350

50 Breast 400

10 x 25 as Free/ Choice 650

Cool Down:

50 Drill 700

50 Kick 750

50 Pull 800

900 Yards for Zach

Masters Group

Practice 1

13 September

WARM UP:

50 EARLY

Eight Kick Switch

Arms Only

Right Arm/ Left Arm

Legs Only

Your Choice 250

Main Workout:

10 x 25 Free 500

4 x 50 as Free/ Back 700

100 Pull 800

Cool Down:

50 Drill 850

50 Pull 900