Tri Workout

Masters Swim

Practice 18

February 29- March 1

WARM UP:

50 SNOWY

Stroke of Choice

No Legs

Only Breast Stroke

Whatever Kick

Your Choice Drill                                                                      

WORK OUT:

15 minute swim, free.  Switch to any other stroke for 25 yards at the beginning of each 100.

10 minute swim, breast.  Switch to free for 25 yards at the beginning of each 100.

Repeat two above as time allows.

COOL DOWN:

50 Pull                                                                                              

50 Kick                                                                                             

50 Choice                                                                                          

50 Free                                                                                   

2200 Yards Concentration

Masters Swim

Practice 18

February 29- March 1

WARM UP:

100 SNOWY

Stroke of Choice

No Legs

Only Breast Stroke

Whatever Kick

Your Choice Drill                                                                                500

WORK OUT:

20 x 25 Free, breathe as seldom as possible                                         1000

12 x 50 as Fly/ Back/ Breast/ Free                                                     1600

          focus on LONG stroke

4 x 100 Free, drill first 25, swim last 75                                             2000

COOL DOWN:

50 Pull                                                                                               2050

50 Kick                                                                                              2100

50 Choice                                                                                           2150

50 Free                                                                                              2200

1800 Yards Concentration

Masters Swim

Practice 18

February 29- March 1

WARM UP:

100 SNOWY

Stroke of Choice

No Legs

Only Breast Stroke

Whatever Kick

Your Choice Drill                                                                                500

WORK OUT:

16 x 25 Free, breathe as seldom as possible                                          900

10 x 50 as Fly/ Back/ Breast/ Free/ IM                                             1400

          focus on LONG stroke

2 x 100 Free, drill first 25, swim last 75                                             1600

COOL DOWN:

50 Pull                                                                                               1650

50 Kick                                                                                              1700

50 Choice                                                                                           1750

50 Free                                                                                              1800

1500 Yards Concentration

Masters Swim

Practice 18

February 29- March 1

WARM UP:

100 SNOWY

Stroke of Choice

No Legs

Only Breast Stroke

Whatever Kick

Your Choice Drill                                                                                500

WORK OUT:

12 x 25 Free, breathe as seldom as possible                                          800

8 x 50 as Fly/ Back/ Breast/ Free/ IM                                               1200

          focus on LONG stroke

100 Free, drill first 25, swim last 75                                                   1300

COOL DOWN:

50 Pull                                                                                               1350

50 Kick                                                                                              1400

50 Choice                                                                                           1450

50 Free                                                                                              1500

1600 Yards Up and Down the Mountain

Masters Swim

Practice 17

February 27 and 28

Warm Up:

50 SWIMSUITS

Stroke

Whatever Drill
IM
Must go FAST
Swim easy free
Undulation
IM
Tarzan
Stroke                                                                                                              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

Cool Down:

50 Free                                                                                                            1500

50 Pull                                                                                                              1550

50 Kick                                                                                                             1600

2100 Yards Up and Down the Mountain

Masters Swim

Practice 17

February 27 and 28

Warm Up:

50 SWIMSUITS

Stroke

Whatever Drill
IM
Must go FAST
Swim easy free
Undulation
IM
Tarzan
Stroke                                                                                                              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

2600 Yards Up and Down the Mountain

Masters Swim

Practice 17

February 27 and 28

Warm Up:

50 SWIMSUITS

Stroke

Whatever Drill
IM
Must go FAST
Swim easy free
Undulation
IM
Tarzan
Stroke                                                                                                              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

Repeat Up and Down the Mountain                                                                    2450

Cool Down:

50 Free                                                                                                            2500

50 Pull                                                                                                              2550

50 Kick                                                                                                             2600

Tri Workout (2/22- 2/ 23)

Masters Group

Practice 16

February 22- 23

Warm Up:

50 PINA COLADA

Pull

IM

No Arms

Any Drill

Catch Up

Only Breast

Long Axis (Free or Back)

All Strokes (IM)

Drag Fingertips

Again! (Repeat one of the Above)                                               

                                                         

Work Out:

Check the clock for time, then swim a hard 1000 yards at race pace (20 50s).  Check time.  Rest for 3 minutes

Repeat, changing strokes for 1 25 yard length every 200 yards.  Check time.  Rest for 3 minutes.

Repeat both of the above if time allows, making note of your times.

Cool Down:

50 Kick                                                                                    

50 Pull                                                                                      

2900 Yards Back (2/22- 2/23)

Masters Group

Practice 16

February 22- 23

Warm Up:

50 PINA COLADA

Pull

IM

No Arms

Any Drill

Catch Up

Only Breast

Long Axis (Free or Back)

All Strokes (IM)

Drag Fingertips

Again! (Repeat one of the Above)                                                         500

Work Out:

1 x 300 Back                                                                                                800

1 x 300 Free                                                                                                1100

1 x 200 Back                                                                                                1300

1 x 200 Free                                                                                                1500

2 x 100 Back                                                                                                1700

2 x 100 Free                                                                                                1900

4 x 50 Back                                                                                        2100

4 x 50 Free                                                                                        2300

500 Free                                                                                            2800

Cool Down:

50 Pull                                                                                               2850

50 Kick                                                                                              2900

2400 Yards Back (2/22- 2/ 23)

Masters Group

Practice 16

February 22- 23

Warm Up:

50 PINA COLADA

Pull

IM

No Arms

Any Drill

Catch Up

Only Breast

Long Axis (Free or Back)

All Strokes (IM)

Drag Fingertips

Again! (Repeat one of the Above)                                                         500

Work Out:

1 x 300 Back                                                                                                800

1 x 300 Free                                                                                                1100

1 x 200 Back                                                                                                1300

1 x 200 Free                                                                                                1500

2 x 100 Back                                                                                                1700

2 x 100 Free                                                                                                1900

4 x 50 Back                                                                                        2100

4 x 50 Free                                                                                        2300

Cool Down:

50 Pull                                                                                               2350

50 Kick                                                                                              2400

2000 Yards Back (2/22- 2/ 23)

Masters Group

Practice 16

February 22- 23

Warm Up:

50 PINA COLADA

Pull

IM

No Arms

Any Drill

Catch Up

Only Breast

Long Axis (Free or Back)

All Strokes (IM)

Drag Fingertips

Again! (Repeat one of the Above)                                                         500

Work Out:

1 x 200 Back                                                                                                700

1 x 200 Free                                                                                                900

2 x 100 Back                                                                                                1100

2 x 100 Free                                                                                                1300

4 x 50 Back                                                                                        1500

4 x 50 Free                                                                                        1700

4 x 50 Choice                                                                                     1900

Cool Down:

50 Pull                                                                                               1950

50 Kick                                                                                              2000