1900 Yards Long/ Short

Masters Group

13 December

Practice 11

WARM UP:

75 HO HO HO

Hands in Fists

Only Kick

Hands in Fists

Only Pull

Hands in Fists 450

WORK OUT:

300 Free 750

3 x 50 Sprint Free 900

300 Stroke of Choice 1200

3 x 50 Sprint Stroke of Choice 1350

300 Free 1650

3 x 50 Drill 1800

COOL DOWN:

50 Pull 1850

50 Kick 1900

2200 Yards Long/ Short

Masters Group

13 December

Practice 11

WARM UP:

50 HO HO HO

Hands in Fists

Only Kick

Hands in Fists

Only Pull

Hands in Fists 300

WORK OUT:

400 Free 700

4 x 50 Sprint Free 900

400 Stroke of Choice 1300

4 x 50 Sprint Stroke of Choice 1500

400 Free 1900

4 x 50 Drill 2100

COOL DOWN:

50 Pull 2150

50 Kick 2200

2800 Yards Long/ Short

Masters Group

13 December

Practice 11

WARM UP:

100 HO HO HO

Hands in Fists

Only Kick

Hands in Fists

Only Pull

Hands in Fists

Only Stroke 600

WORK OUT:

500 Free 1100

4 x 50 Sprint Free 1300

500 Stroke of Choice 1800

4 x 50 Sprint Stroke of Choice 2000

500 Free 2500

4 x 50 Drill 2700

COOL DOWN:

50 Pull 2750

50 Kick 2800

2400 Yards Flippers

Masters Group

Practice 10

8 December

Warm Up:

100 SKIPS

Swim

Kick

IM

Pull

Stroke of Choice 500

Work Out:

**ALL KICK**ABSOLUTELY NO BREAST**

8 X 50 Free as Sprint/ Easy 900

8 x 50 as Fly/ Back 1300

8 x 50 as Choice 1700

4 x 100 Fly/ Back/ Breast/ Free/ IM 2100

Cool Down:

**FINS OFF**

100 Free 2200

100 Kick 2300

100 Pull 2400

2000 Yards Flippers

Masters Group

Practice 10

8 December

Warm Up:

100 SKIPS

Swim

Kick

IM

Pull

Stroke of Choice 500

Work Out:

**ALL KICK**ABSOLUTELY NO BREAST**

6 X 50 Free as Sprint/ Easy 800

6 x 50 as Fly/ Back 1100

6 x 50 as Choice 1400

3 x 100 Fly/ Back/ Breast/ Free/ IM 1700

Cool Down:

**FINS OFF**

100 Free 1800

100 Kick 1900

100 Pull 2000

1800 Yards Fly

Masters Group

Practice 9

6 December

Warm Up:

100 ST NICK

Stroke
Tarzan
No Legs
IM
Catch Up
Kick 600

Main Workout:

10 x 50 Fly as Stroke/ Kick/ Pull/ Drill/ Stroke 1100

4 x 100 as Fly Arms, Free Kick/ Breast Arms, Fly Kick 1500

200 Choice 1700

Cool Down:

50 Free 1750

50 Choice 1800

2200 Yards Fly

Masters Group

Practice 9

7 December

Warm Up:

100 ST NICK

Stroke
Tarzan
No Legs
IM
Catch Up
Kick 600

Main Workout:

10 x 50 Fly as Stroke/ Kick/ Pull/ Drill/ Stroke 1100

4 x 100 as Fly Arms, Free Kick/ Breast Arms, Fly Kick 1500

200 Breast 1700

200 Free 1900

200 IM 2100

Cool Down:

50 Free 2150

50 Choice 2200

2600 Yards Fly

Masters Group

Practice 9

6 December

Warm Up:

100 ST NICK

Stroke
Tarzan
No Legs
IM
Catch Up
Kick 600

Main Workout:

10 x 50 Fly as Stroke/ Kick/ Pull/ Drill/ Stroke 1100

8 x 100 as Fly Arms, Free Kick/ Breast Arms, Fly Kick/ 1900

Free/ Choice

200 Breast 2100

200 Free 2300

200 IM 2500

Cool Down:

50 Free 2550

50 Choice 2600