2100 Yards Up and Down the Mountain

Masters Swim

Practice 7

January 23-24

Warm Up:

50 SUPER BOWL

Stroke of Choice

Undulation (Dolphin Kick)
Pull
Eight Kick Switch
Reverse IM
Breast or Butterfly
Only Kick
Whatever Drill
Long Axis (Free or Back)                                                                                  450

Work Out:

Up and Down the Mountain 

25 Butterfly Sprint                                                                                           475

50 Frankenstein                                                                                                525

75 Drill                                                                                                                        600

100 Back                                                                                                          700

150 Pull                                                                                                                        850

200 Choice                                                                                                       1050

150 Kick                                                                                                           1200

100 Breast                                                                                                        1300

75 Tarzan                                                                                                        1375

50 Hands in Fists                                                                                              1425

25 Free, ONE BREATH                                                                         1450

500 Free                                                                                                          1950

Cool Down:

50 Free                                                                                                            2000

50 Pull                                                                                                              2050

50 Kick                                                                                                             2100