Final Swim

Masters Group

Practice 28

December 13

WARM UP:

100 SKIPS

Swim

Kick

IM

Pull

Stroke                                                                            500

WORKOUT:

Swim til you drop!  You will swim continuous freestyle 50s for as long as you can.  I will keep track of the number that you swim, and your times.

MERRY CHRISTMAS EVERYONE!

COOL DOWN:

50 Pull                                                                  

50 Kick

1750 Down the Mountain

Masters Group

Practice 27

December 11

Warm Up:

50 ST NICHOLAS

Stroke of Choice

Tarzan

No Arms

IM

Catch Up

Hands in Fists

Only Arms

Long Axis

Any Stroke

Swim Fast                                                                       500

Main Workout:

400 Free                                                                         900

300 Stroke                                                                     1200

200 Free                                                                         1400

100 Stroke                                                                      1500

75 Free                                                                           1575

50 Stroke                                                                       1625

25 Free                                                                           1650

Cool Down:

50 Pull                                                                            1700   

50 Kick                                                                                     1750

2050 Down the Mountain

Masters Group

Practice 27

December 11

Warm Up:

50 ST NICHOLAS

Stroke of Choice

Tarzan

No Arms

IM

Catch Up

Hands in Fists

Only Arms

Long Axis

Any Stroke

Swim Fast                                                                       500

Main Workout:

400 Free                                                                         900

300 Stroke                                                                     1200

200 Free                                                                         1400

100 Stroke                                                                      1500

75 Free                                                                           1575

50 Stroke                                                                       1625

25 Free                                                                           1650

3 x 100 IM                                                                     1950

Cool Down:

50 Pull                                                                            2000  

50 Kick                                                                                     2050

2450 Down the Mountain

Masters Group

Practice 27

December 11

Warm Up:

50 ST NICHOLAS

Stroke of Choice

Tarzan

No Arms

IM

Catch Up

Hands in Fists

Only Arms

Long Axis

Any Stroke

Swim Fast                                                                       500

Main Workout:

400 Free                                                                         900

300 Stroke                                                                     1200

200 Free                                                                         1400

100 Stroke                                                                      1500

75 Free                                                                           1575

50 Stroke                                                                       1625

25 Free                                                                           1650

3 x 100 IM                                                                     1950

6 x 50 as Drill/ Kick/ Pull                                               2250

100 Swim                                                                        2350

Cool Down:

50 Pull                                                                                      2400   

50 Kick                                                                                     2450

Tri Workout

Masters Swim

Practice 26

December 6

Warm Up:

100 MOWING

Make It Free

Only Back

Whatever Drill

IM

No Kick

Go Fast                                                                                                                         600                                                                                         

Work Out:

4 x 500 as Free/ Pull/ Free/ Kick/                                                                               2600

            Try to speed up in the blue zones and go easy in between.  Keep your time constant,

            which means going a fairly reasonable free pace, and pulling and kicking harder to

            make up for the loss the full stroke.

Cool Down:

4 x 50 Easy Choice                                                                                                       2800

3000 Yards Flippers

Masters Swim

Practice 2

December 6

Warm Up:

100 MOWING

Make It Free

Only Back

Whatever Drill

IM

No Kick

Go Fast                                                                                                             600

Work Out:

FLIPPERS ON!  Absolutely NO Breast Kick with Flippers on!

10 x 25 Free Kick Sprint                                                                                   850

10 x 25 Back Kick Sprint                                                                                  1100

10 x 25 Fly Kick Sprint                                                                                     1350

5 x 50 Free Kick                                                                                               1600

5 x 50 Back Kick                                                                                              1850

5 x 50 Fly Kick                                                                                                 2100

100 Free Kick                                                                                                   2200

100 Back Kick                                                                                                   2300

100 Fly Kick                                                                                                     2400

500 Free Kick                                                                                                   2900

Cool Down:

FLIPPERS OFF

100 Easy Choice                                                                                                3000

2500 Yards Flippers

Masters Swim

Practice 26

December 6

Warm Up:

100 MOWING

Make It Free

Only Back

Whatever Drill

IM

No Kick

Go Fast                                                                                                             600

Work Out:

FLIPPERS ON!  Absolutely NO Breast Kick with Flippers on!

10 x 25 Free Kick Sprint                                                                                   850

10 x 25 Back Kick Sprint                                                                                  1100

10 x 25 Fly Kick Sprint                                                                                     1350

5 x 50 Free Kick                                                                                               1600

5 x 50 Back Kick                                                                                              1850

5 x 50 Fly Kick                                                                                                 2100

100 Free Kick                                                                                                   2200

100 Back Kick                                                                                                   2300

100 Fly Kick                                                                                                     2400

Cool Down:

FLIPPERS OFF

100 Easy Choice                                                                                                2500

2100 Yards Flippers

Masters Swim

Practice 26

December 5

Warm Up:

100 MOWING

Make It Free

Only Back

Whatever Drill

IM

No Kick

Go Fast                                                                                                             600

Work Out:

FLIPPERS ON!  Absolutely NO Breast Kick with Flippers on!

10 x 25 Free Kick Sprint                                                                                   850

10 x 25 Back Kick Sprint                                                                                  1100

10 x 25 Fly Kick Sprint                                                                                     1350

5 x 50 Free Kick                                                                                               1600

5 x 50 Back Kick                                                                                              1850

5 x 50 Fly Kick                                                                                                 2100

Cool Down:

FLIPPERS OFF

100 Easy Choice                                                                                                2200

1700 Yards Time Droppers

Masters Swim

Practice 23

December 4

Warm Up:

50 STOCKING

Swim Free

Tarzan

Only Pull

Catch Up

Kick

IM

No Free

Go Fast                                                                                                             400

Work Out:

Time Droppers~ DO TWICE THROUGH

10 x 50 Free                                                                                                     1400

The first 50 is on 2:15, with each successive 50 having 5 seconds less time, ending at

1:30 on the very last one.  If times are too slow, choose your own time, but be sure                   observe the 5 seconds faster time intervals each time.

8 x 25 as Pull/ Kick/ Stroke/ Free                                                                   1600

2000 Yards Time Droppers

Masters Swim

Practice 23

December 4

Warm Up:

50 STOCKING

Swim Free

Tarzan

Only Pull

Catch Up

Kick

IM

No Free

Go Fast                                                                                                             400

Work Out:

Time Droppers~ DO TWICE THROUGH

10 x 50 Free                                                                                                     1800

The first 50 is on 2:00, with each successive 50 having 5 seconds less time, ending at

1:15 on the very last one.  If times are too slow, choose your own time, but be sure                    observe the 5 seconds faster time intervals each time.

Cool Down:

200 Easy Choice                                                                                               2000

2500 Yards Time Droppers

Masters Swim

Practice 23

December 4

Warm Up:

50 STOCKING

Swim Free

Tarzan

Only Pull

Catch Up

Kick

IM

No Free

Go Fast                                                                                                             400

Work Out:

Time Droppers~ DO TWICE THROUGH

10 x 50 Free                                                                                                     1800

The first 50 is on 1:45, with each successive 50 having 5 seconds less time, ending at

1:00 on the very last one.  If times are too slow, choose your own time, but be sure                   observe the 5 seconds faster time intervals each time.

DO ONCE THROUGH

10 x 50 as Pull/ Kick/ Stroke/ Drill/ Free                                                        2300

Cool Down:

200 Easy Choice                                                                                               2500

Tri Workout

Masters Group

Practice 22

November 29

WARM UP:

50 Pull

50 Kick

                                                                                     

WORK OUT:

1500 Free

1000 Free

500 Free

Try to stay at the following times, if your 1500 time = x

1500=x

1000= 2/3 x

500= 1/4x

COOL DOWN:

50 Pull                                                                           

50 Kick

                                                                                                                                                

2500 Yards Breast

Masters Group

Practice 22

November 29

WARM UP:

200 SWIM

Stroke

Whatever Drill

IM

Make it Free                                                                   800

WORK OUT:

500 Free                                                                         1300

400 Breast                                                                      1700

300 Free                                                                         2000

200 Breast                                                                      2200

         

100 Free                                                                         2300

COOL DOWN:

100 Pull                                                                           2400

100 Kick                                                                          2500                                                                     

2100 Yards Breast

Masters Group

Practice 22

November 29

WARM UP:

100 SWIM

Stroke

Whatever Drill

IM

Make it Free                                                                   400

WORK OUT:

500 Free                                                                         900

400 Breast                                                                      1300

300 Free                                                                         1600

200 Breast                                                                      1800

         

100 Free                                                                         1900

COOL DOWN:

100 Pull                                                                           2000

100 Kick                                                                          2100                                                                     

1600 Yards Breast

Masters Group

Practice 22

November 29

WARM UP:

100 SWIM

Stroke

Whatever Drill

IM

Make it Free                                                                   400

WORK OUT:

2 x 200 Breast                                                                800

3 x 100 Free                                                                             1100

2 x 100 Breast                                                                 1300

         

100 Free                                                                         1400

COOL DOWN:

100 Pull                                                                           1500

100 Kick                                                                          1600                                                                     

1800 Yards Breast

Masters Group

Practice 21

November 27

WARM UP:

100 FRIGID

Free

Reverse IM

I love Breast Kick

Go Fast

IM

Drill                                                                                                   600

WORK OUT:

8 x 50 Breast as Pull/ Kick/ Pull with Dolphin/ Stroke                          1000

2 x 100 as GOOD Breast                                                                     1200

4 x 50 as Breast/ Free                                                                        1400

200 Free                                                                                            1600

COOL DOWN:

50 Pull                                                                                               1650

50 Kick                                                                                              1700

50 Free                                                                                              1750

50 Choice                                                                                           1800