2600 Yards Back

Masters Group

Practice 2

18 September

Warm Up:

100 BACK

Back Kick

Arms Only

Catch Up

Kick                                                                                                                              400

Work Out:

6 x 50 Back as Pull/ Kick                                                                                              700

2 x 100 Back long and easy                                                                                           900

6 x 50 as Back/ Choice                                                                                                 1200

500 Free                                                                                                                      1700

6 x 50 Back as Pull/ Kick                                                                                              2000

2 x 100 Back long and easy                                                                                           2200

6 x 50 as Back/ Choice                                                                                                 2500

Cool Down:

50 Pull                                                                                                                          2550

50 Kick                                                                                                                         2600

2300 Yards Back

Masters Group

Practice 2

18 September

Warm Up:

100 BACK

Back Kick

Arms Only

Catch Up

Kick                                                                                                                              400

Work Out:

6 x 50 Back as Pull/ Kick                                                                                              700

2 x 100 Back long and easy                                                                                           900

6 x 50 as Back/ Choice                                                                                                 1200

200 Free                                                                                                                      1400

6 x 50 Back as Pull/ Kick                                                                                              1700

2 x 100 Back long and easy                                                                                           1900

6 x 50 as Back/ Choice                                                                                                 2200

Cool Down:

50 Pull                                                                                                                          2250

50 Kick                                                                                                                         2300

1900 Yards Back

Masters Group

Practice 2

18 September

Warm Up:

100 BACK

Back Kick

Arms Only

Catch Up

Kick                                                                                                                              400

Work Out:

4 x 50 Back as Pull/ Kick                                                                                              600

2 x 100 Back long and easy                                                                                           800

4 x 50 as Back/ Choice                                                                                                 1000

200 Free                                                                                                                      1200

4 x 50 Back as Pull/ Kick                                                                                              1400

2 x 100 Back long and easy                                                                                           1600

4 x 50 as Back/ Choice                                                                                                 1800

Cool Down:

50 Pull                                                                                                                          1850

50 Kick                                                                                                                         1900

2500 Yards Time Droppers

Masters Swim

Practice 2

September 13

Warm Up:

100 FREEZING

Favorite Drill

Reverse IM

Easy Free

Eight Kick Switch

Zipper

IM

No Arms

Go Pull                                                                                                              800

Work Out:

Time Droppers~ DO TWICE THROUGH

10 x 50 Free                                                                                                     1800

The first 50 is on 2:15, with each successive 50 having 5 seconds less time, ending at 1:30 on the very last one.

DO ONCE THROUGH

10 x 50 as Pull/ Kick/ Stroke/ Drill/ Free                                                        2300

Cool Down:

200 Easy Choice                                                                                               2500

2000 Yards Time Droppers

Masters Swim

Practice 2

September 13

Warm Up:

100 FREEZING

Favorite Drill

Reverse IM

Easy Free

Eight Kick Switch

Zipper

IM

No Arms

Go Pull                                                                                                              800

Work Out:

Time Droppers~ DO TWICE THROUGH

10 x 50 Free                                                                                                     1800

The first 50 is on 2:15, with each successive 50 having 5 seconds less time, ending at

1:30 on the very last one.

Cool Down:

200 Easy Choice                                                                                               2000

1700 Yards Time Droppers

Masters Swim

Practice 2

September 13

Warm Up:

50 FREEZING

Favorite Drill

Reverse IM

Easy Free

Eight Kick Switch

Zipper

IM

No Arms

Go Pull                                                                                                              400

Work Out:

Time Droppers~ DO TWICE THROUGH

10 x 50 Free                                                                                                     1400

The first 50 is on 2:15, with each successive 50 having 5 seconds less time, ending at 1:30 on the very last one.

8 x 25 as Pull/ Kick/ Stroke/ Free                                                                   1600

Cool Down:

100 Easy Choice                                                                                                1700

2400 Yards Small Bunches

Masters Swim

Practice 1

September 9

Warm Up:

100 FALL SWIM

Free

Arms Only

Long Axis

Legs Only

Stroke of Choice

Whatever Drill

IM

Max Speed                                                                                         800

Work Out:

25-50-75-100 Free                                                                            1050

400 Free                                                                                            1450

25-50-75-100 Free                                                                            1700

300 Free                                                                                            2000

25-50-75-100 Free                                                                            2250

Cool Down:

50 Kick                                                                                              2300

50 Pull                                                                                               2350

50 Choice                                                                                           2400

2000 Yards Small Bunches

Masters Swim

Practice 1

September 9

Warm Up:

50 FALL SWIM

Free

Arms Only

Long Axis

Legs Only

Stroke of Choice

Whatever Drill

IM

Max Speed                                                                                          400

Work Out:

25-50-75-100 Free                                                                            650

400 Free                                                                                            1050

25-50-75-100 Free                                                                            1300

300 Free                                                                                            1600

25-50-75-100 Free                                                                            1850

Cool Down:

50 Kick                                                                                              1900

50 Pull                                                                                               1950

50 Choice                                                                                           2000

1500 Yards Small Bunches

Masters Swim

Practice 1

September 9

Warm Up:

50 FALL SWIM

Free

Arms Only

Long Axis

Legs Only

Stroke of Choice

Whatever Drill

IM

Max Speed                                                                                400

Work Out:

25-50-75-100 Free                                                                            650

300 Free                                                                                            950

25-50-75-100 Free                                                                            1200

200 Free                                                                                            1400

Cool Down:

50 Kick                                                                                              1450

50 Pull                                                                                               1500

Masters.... and Triathlon Central!

After a summer hiatus, Masters is back in the water.  I will once again be posting workouts so that my swimmers who have to miss class can come back on their own time and make up the workouts.

HUGE congrats to Scott, Ryan, Jen, Keith, Brian, Brent, and Chris, all of whom took on Ironman and were amazing!  You guys inspire me!  GOOD LUCK to Chris as he prepares for Kona in October.

On to next year's Ironman races~  Scott has decided to conquer Ironman Texas in May, and Andy, Tara, Eric, and Tony are going after Ironman Madison.  SO amazed and proud of all of you, and so gratified to be a part of your journey!

Huge high fives to Missy, Andy, Tara, Tracy, Beth, Wade, Trista, Jesse, Wendy, John, Jamie, and all the others who competed in sprint, Olympic, and half Ironman races this year!  You guys are fabulous!!

Keep on swimming!  See you at the pool!