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