1600 Yards Up and Down the Mountain

Masters Swim

Practice 7

April 30- May 1

Warm Up:

50 ALLERGIES

Any Drill

Long Axis

Left Arm Right Arm

Eight Kick Switch

Repeat Anything

Go Fast

IM

Easy Free

Stroke of Choice                                                                                              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 7

April 30- May 1

Warm Up:

50 ALLERGIES

Any Drill

Long Axis

Left Arm Right Arm

Eight Kick Switch

Repeat Anything

Go Fast

IM

Easy Free

Stroke of Choice                                                                                              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 7

April 30- May 1

Warm Up:

50 ALLERGIES

Any Drill

Long Axis

Left Arm Right Arm

Eight Kick Switch

Repeat Anything

Go Fast

IM

Easy Free

Stroke of Choice                                                                                              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

Masters Group

Practice 6

April 25-26

Warm Up:

100 CLOUDY

Catch Up

Long Axis

Only Pull

Undulation

Drill of Choice

Your Choice Stroke                                                                             600

                                               

Main Workout:

2 x 1000 Free.  Within each 100, break into ascending speed 25s, so 1^st 25 easy, 2^nd 25 medium, 3^rd 25 hard, 4^th 25 all out, 5^th 25 easy, etc.  Your goal is to be able to change speeds within each 100 of the 1000, visible to the eye of someone observing the swim.                                                                2600

Cool Down: 

50 Pull                                                                                               2650

50 Kick                                                                                              2700                                                                                        

2800 Yards Breast

Masters Group

Practice 6

April 25-26

Warm Up:

100 CLOUDY

Catch Up

Long Axis

Only Pull

Undulation

Drill of Choice

Your Choice Stroke                                                                                             600

                                                           

Main Workout:

100 Breast 3 Kicks 1 Pull                                                                                      700

100 Breast 3 Pulls 1 Kick                                                                                      800

100 Breast Pull Fly Kick                                                                                       900

100 Breast                                                                                                         1000

100 Free 3 Kicks 1 Pull                                                                                         1100

100 Free 3 Pulls 1 Kick                                                                                         1200

100 Free Kick Fly Pull                                                                                          1300

100 Free                                                                                                            1400

100 Breast 3 Kicks 1 Pull                                                                                      1500

100 Breast 3 Pulls 1 Kick                                                                                      1600

100 Breast Pull Fly Kick                                                                                       1700

100 Breast                                                                                                         1800

100 Free 3 Kicks 1 Pull                                                                                         1900

100 Free 3 Pulls 1 Kick                                                                                         2000

100 Free Kick Fly Pull                                                                                          2100

100 Free                                                                                                            2200

100 Breast 3 Kicks 1 Pull                                                                                      2300

100 Breast 3 Pulls 1 Kick                                                                                      2400

100 Breast Pull Fly Kick                                                                                       2500

100 Breast                                                                                                         2600

Cool Down:

100 Pull                                                                                                             2700

100 Kick                                                                                                             2800

2000 Yards Breast

Masters Group

Practice 6

April 25-26

Warm Up:

100 CLOUDY

Catch Up

Long Axis

Only Pull

Undulation

Drill of Choice

Your Choice Stroke                                                                                                  600

                                                           

Main Workout:

100 Breast 3 Kicks 1 Pull                                                                                          700

100 Breast 3 Pulls 1 Kick                                                                                          800

100 Breast Pull Fly Kick                                                                                            900

100 Breast                                                                                                                 1000

100 Free 3 Kicks 1 Pull                                                                                              1100

100 Free 3 Pulls 1 Kick                                                                                              1200

100 Free Kick Fly Pull                                                                                               1300

100 Free                                                                                                                     1400

100 Breast 3 Kicks 1 Pull                                                                                          1500

100 Breast 3 Pulls 1 Kick                                                                                          1600

100 Breast Pull Fly Kick                                                                                            1700

100 Breast                                                                                                                 1800

Cool Down:

100 Pull                                                                                                                       1900

100 Kick                                                                                                                     2000

2400 Yards Breast

Masters Group

Practice 6

April 25-26

Warm Up:

100 CLOUDY

Catch Up

Long Axis

Only Pull

Undulation

Drill of Choice

Your Choice Stroke                                                                                                  600

                                                           

Main Workout:

100 Breast 3 Kicks 1 Pull                                                                                          700

100 Breast 3 Pulls 1 Kick                                                                                          800

100 Breast Pull Fly Kick                                                                                            900

100 Breast                                                                                                                 1000

100 Free 3 Kicks 1 Pull                                                                                              1100

100 Free 3 Pulls 1 Kick                                                                                              1200

100 Free Kick Fly Pull                                                                                               1300

100 Free                                                                                                                     1400

100 Breast 3 Kicks 1 Pull                                                                                          1500

100 Breast 3 Pulls 1 Kick                                                                                          1600

100 Breast Pull Fly Kick                                                                                            1700

100 Breast                                                                                                                 1800

100 Free 3 Kicks 1 Pull                                                                                              1900

100 Free 3 Pulls 1 Kick                                                                                              2000

100 Free Kick Fly Pull                                                                                               2100

100 Free                                                                                                                     2200

Cool Down:

100 Pull                                                                                                                       2300

100 Kick                                                                                                                     2400

2600 Yards Breast

Masters Group

Practice 5

April 23-24

WARM UP:

100 DOG FOOD

Drill of Choice

Only Pull

Good Breast Stroke

Free

Only Kick

Only Back

Drill of Choice                                                                          700

WORK OUT:

8 x 75 as Breast Pull/ Breast Kick/ Breast                                             1300

200 Free                                                                                              1500

8 x 75 as Breast Kick/ Breast Drill/ Breast                                            2100

200 Free                                                                                              2300

COOL DOWN:

100 Free                                                                                              2400

100 Pull                                                                                                2500

100 Kick                                                                                              2600

2200 Yards Breast

Masters Group

Practice 5

April 23-24

WARM UP:

100 DOG FOOD

Drill of Choice

Only Pull

Good Breast Stroke

Free

Only Kick

Only Back

Drill of Choice                                                                          700

WORK OUT:

8 x 75 as Breast Pull/ Breast Kick/ Breast                                             1300

200 Free                                                                                              1500

8 x 50 as Breast/ Free                                                                          1900

COOL DOWN:

100 Free                                                                                              2000

100 Pull                                                                                                2100

100 Kick                                                                                              2200