Wednesday, May 16, 2012

Tri Workout


Masters Group
Practice 12
May 16-17

Warm Up:

100 SKIPS
Swim
Kick
IM
Pull
Stroke                                                                                      500            

Main Set:

500s diminishing return~ for your first 500, go slow and easy.  2 minutes rest.  Second 500, pick up the pace to ½ speed.  1:30 rest.  Third 500, ¾ speed.  1:15 rest.  Final 500, as close to a sprint as you can go.        
2500

Cool Down:

50 Kick                                                                                     2550 
50 Pull                                                                                      2600
100 Choice                                                                                2700
                                                                            

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2500 Yards Free


Masters Group
Practice 12
May 16-17

Warm Up:

50 LANE LINE
Long Axis
Arms Only
No Arms
Eight Kick Switch
Left Arm Right Arm
IM
No Free
Easy Free                                                                                                       400

Work Out:

1000 Free (watch and remember time)                                     1400

2 minutes rest

500 Free (half of 1000 time + :30)                                           1900

2 minutes rest

200 Free (half of 500 time)                                                       2100


Cool Down:

400 Easy Free                                                                                               2500
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2100 Yards Free


Masters Group
Practice 12
May 16-17

Warm Up:

50 LANE LINE
Long Axis
Arms Only
No Arms
Eight Kick Switch
Left Arm Right Arm
IM
No Free
Easy Free                                                                                                       400

Work Out:

1000 Free (watch and remember time)                                     1400

2 minutes rest

500 Free (half of 1000 time + :30)                                           1900


Cool Down:

200 Easy Free                                                                                               2100
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1800 Yards Free


Masters Group
Practice 12
May 16-17

Warm Up:

50 LANE LINE
Long Axis
Arms Only
No Arms
Eight Kick Switch
Left Arm Right Arm
IM
No Free
Easy Free                                                                                                       400

Work Out:

10 x 50 as Fast/ Easy Free                                                       900

200 Free                                                                                  1100
                  
100 Choice                                                                               1200

10 x 50 as Fast/ Easy Free                                                       1700


Cool Down:

100 Easy Free                                                                                                1800
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Monday, May 14, 2012

1800 Yards Revolving IM


Masters Group
Practice 11
May 14-15


WARM UP:

100 GREEN

Good Stroke
Reverse IM
Easy Free
Eight Kick Switch
No Arms                                                                                             500

WORK OUT:

8 x 125 Revolving IM                                                                          1500
1st- 50 Fly, 25 Back, 25 Breast, 25 Free
2nd- 25 Fly, 50 Back, 25 Breast, 25 Free
3rd- 25 Fly, 25 Back, 50 Breast, 25 Free
4th- 25 Fly, 25 Back, 25 Breast, 50 Free

100 Free                                                                                            1600
100 Choice                                                                                          1700

COOL DOWN:

50 Pull                                                                                               1750
50 Kick                                                                                              1800
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2100 Yards Revolving IM


Masters Group
Practice 11
May 14-15


WARM UP:

100 GREEN

Good Stroke
Reverse IM
Easy Free
Eight Kick Switch
No Arms                                                                                             500

WORK OUT:

12 x 125 Revolving IM                                                                        2000
1st- 50 Fly, 25 Back, 25 Breast, 25 Free
2nd- 25 Fly, 50 Back, 25 Breast, 25 Free
3rd- 25 Fly, 25 Back, 50 Breast, 25 Free
4th- 25 Fly, 25 Back, 25 Breast, 50 Free


COOL DOWN:

50 Pull                                                                                               2050
50 Kick                                                                                              2100
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2700 Yards Revolving IM


Masters Group
Practice 11
May 14-15


WARM UP:

100 GREEN

Good Stroke
Reverse IM
Easy Free
Eight Kick Switch
No Arms                                                                                             500

WORK OUT:

12 x 125 Revolving IM                                                                        2000
1st- 50 Fly, 25 Back, 25 Breast, 25 Free
2nd- 25 Fly, 50 Back, 25 Breast, 25 Free
3rd- 25 Fly, 25 Back, 50 Breast, 25 Free
4th- 25 Fly, 25 Back, 25 Breast, 50 Free

500 Free, long and easy                                                                       2500

COOL DOWN:

100 Pull                                                                                              2600
100 Kick                                                                                             2700
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Monday, May 7, 2012

3000 Yards Flippers


Masters Swim
Practice 9
May 7-8

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
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2500 Yards Flippers



Masters Swim
Practice 9
May 7-8

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
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2200 Yards Flippers



Masters Swim
Practice 9
May 7-8

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
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Wednesday, May 2, 2012

Tri Workout


Masters Group
Practice 8
May 2-3

Warm Up:

100 BICHON

Breast
IM
Catch Up
Hands in Fists
Only Kick
No Free                                                                                                             600

Work Out:

For a period of 10 minutes:
Swim non-stop freestyle.  Start each 25 slow, build quickly to a sprint at the middle of the pool, then slow to the end of the lane.
At the end of the set, 2 minutes down time

For a period of 10 minutes:
Swim non-stop freestyle.  Kick EVERY THIRD PULL ONLY, and just enough to keep your feet from dragging you down.  Start each 50 at a sprint pace, and gradually slow to easy at the end of the 50.
At the end of the set, 2 minutes down time

For a period of 10 minutes:
Swim non-stop freestyle KICK.  Start slow, build to sprint, then back to slow, within the framework of each 50.
At the end of the set, 2 minutes down time

Repeat the above three as time allows. Track laps if you can. If not, no worries. YOU MUST DO A COOL DOWN. DO NOT SKIP THIS!

Cool Down~ SLOW and EASY

50 Stroke of Choice
50 Pull
50 Kick
50 Free
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2800 Yards Hard~ Easy


Masters Group
Practice 8
May 2-3

Warm Up:

100 BICHON

Breast
IM
Catch Up
Hands in Fists
Only Kick
No Free                                                                                              600
                                               
Main Workout:

20 x 50 as Fast/ Slow                                                                         1600

20 x 25 as Free/ Choice                                                                      2100

500 Free                                                                                            2600

100 IM                                                                                              2700

Cool Down: 

50 Kick                                                                                              2750
50 Pull                                                                                               2800
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2200 Yards Hard ~Easy


Masters Group
Practice 8
May 2-3

Warm Up:

100 BICHON

Breast
IM
Catch Up
Hands in Fists
Only Kick
No Free                                                                                              600
                                               
Main Workout:

20 x 50 as Fast/ Slow                                                                         1600

20 x 25 as Free/ Choice                                                                      2100

Cool Down: 

50 Kick                                                                                              2150
50 Pull                                                                                               2200
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1900 Yards Hard~Easy


Masters Group
Practice 8
May 2-3

Warm Up:

100 BICHON

Breast
IM
Catch Up
Hands in Fists
Only Kick
No Free                                                                                              600
                                               
Main Workout:

10 x 50 as Fast/ Slow                                                                         1100

20 x 25 as Free/ Choice                                                                      1600

2 x 100 Free                                                                                                1800

Cool Down: 

50 Kick                                                                                              1850
50 Pull                                                                                               1900
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