2000 Yards Back

Masters Group

Practice 16

November 1

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

2400 Yards Back

Masters Group

Practice 16

1 November

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

2900 Yards Back

Masters Group

Practice 16

1 November

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

Tri Workout

Masters Group

Practice 16

1 November

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                   

2000 Yards Back

Masters Group

Practice 15

October 30

Warm Up:

50 PUMPKINS

Pull

Undulation

Make It Breast!

Pick a Drill

Kick

IM

No Free

Swim Fast                                                                                           400

Work Out:

12 x 50 as Back Kick/ Pull/ Drill/ Stroke                                            1000

4 x 100 Back                                                                                                1400

8 x 50 as Back/ Free                                                                          1800

Cool Down:

50 Drill                                                                                                       1850

50 Pull                                                                                               1900

50 Kick                                                                                              1950

50 Choice                                                                                           2000

2400 Yards Back

Masters Group

Practice 15

October 30

Warm Up:

50 PUMPKINS

Pull

Undulation

Make It Breast!

Pick a Drill

Kick

IM

No Free

Swim Fast                                                                                           400

Work Out:

16 x 50 as Back Kick/ Pull/ Drill/ Stroke                                            1200

4 x 100 Back                                                                                                1600

12x 50 as Back/ Free                                                                          2200

Cool Down:

50 Drill                                                                                                       2250

50 Pull                                                                                               2300

50 Kick                                                                                              2350

50 Choice                                                                                           2400

2800 Yards Back

Masters Group

Practice 15

October 30

Warm Up:

50 PUMPKINS

Pull

Undulation

Make It Breast!

Pick a Drill

Kick

IM

No Free

Swim Fast                                                                                           400

Work Out:

16 x 50 as Back Kick/ Pull/ Drill/ Stroke                                            1200

4 x 100 Back                                                                                                1600

12x 50 as Back/ Free                                                                          2200

4 x 100 Free                                                                                                2600

Cool Down:

50 Drill                                                                                                       2650

50 Pull                                                                                               2700

50 Kick                                                                                              2750

50 Choice                                                                                           2800

1900 Yards Speed Work

Masters Group

Practice 12

25 October

Warm Up:

100 SURPRISE

Stroke of Choice
Undulation
Reverse IM
Pull
Right Arm Left Arm
IM
Swim
Eight Kick Switch                                                            800

Work Out:

5 x 100 as Fast/ Easy/ Medium/ Fast/ Easy                     1300

4 x 100 Breast/ Back or Fly                                             1700

Cool Down:

50 Kick                                                                                     1750

50 Pull                                                                                      1800

100 Choice                                                                       1900

2300 Yards Speed Work

Masters Group

Practice 12

25 October

Warm Up:

100 SURPRISE

Stroke of Choice
Undulation
Reverse IM
Pull
Right Arm Left Arm
IM
Swim
Eight Kick Switch                                                            800

Work Out:

5 x 100 as Fast/ Easy/ Medium/ Fast/ Easy                     1300

4 x 100 Breast/ Back or Fly                                             1700

2 x 200 IM                                                                     2100

Cool Down:

50 Kick                                                                                     2150

50 Pull                                                                                      2200

100 Choice                                                                       2300

2700 Yards Speed Work

Masters Group

Practice 12

25 October

Warm Up:

100 SURPRISE

Stroke of Choice
Undulation
Reverse IM
Pull
Right Arm Left Arm
IM
Swim
Eight Kick Switch                                                            800

Work Out:

5 x 100 as Fast/ Easy/ Medium/ Fast/ Easy                     1300

4 x 100 Breast/ Back or Fly                                             1700

2 x 200 IM                                                                     2100

400 Easy Free                                                                 2500

Cool Down:

50 Kick                                                                                     2550

50 Pull                                                                                      2600

100 Choice                                                                       2700

2800 Yards Distance

Masters Group

Practice 12

25 October

Warm Up:

Warm Up:

100 SURPRISE

Stroke of Choice
Undulation
Reverse IM
Pull
Right Arm Left Arm
IM
Swim
Eight Kick Switch                                                            800

Work Out:

8 x 100 IM Order                                                           1600

1000 Easy Free                                                               2600

         

Cool Down:

50 Kick                                                                                     2650

50 Pull                                                                                      2700

100 Choice                                                                       2800

2800 Yards Flippers

Masters Group

Practice 11

23 October

Warm Up:

100 HEART (no flippers yet!)

Hands in Fists

Eight Kick Switch

Any Drill

Reverse IM

Tarzan                                                                                      500

Work Out:

**ALL KICK**ABSOLUTELY NO BREAST**

10 X 50 Free  as Sprint/ Easy                                                   1000

10 x 50 as Fly/ Back                                                                 1500

10 x 50 as Choice                                                                      2000

5 x 100 Fly/ Back/ Free/ Back/ Fly                                          2500

Cool Down:

**FINS OFF**

100 Free                                                                                   2600

100 Kick                                                                                   2700

100 Pull                                                                                    2800

2400 Yards Flippers

Masters Group

Practice 11

23 October

Warm Up:

100 HEART (no flippers yet!)

Hands in Fists

Eight Kick Switch

Any Drill

Reverse IM

Tarzan                                                                                      500

Work Out:

**ALL KICK**ABSOLUTELY NO BREAST**

8 X 50 Free  as Sprint/ Easy                                                     900

8 x 50 as Fly/ Back                                                                   1300

8 x 50 as Choice                                                                        1700

4 x 100 Fly/ Back/ Free/ Back/ Fly                                          2100

Cool Down:

**FINS OFF**

100 Free                                                                                   2200

100 Kick                                                                                   2300

100 Pull                                                                                    2400

2000 Yards Flippers

Masters Group

Practice 11

23 October

Warm Up:

100 HEART (no fins yet!)

Hands in Fists

Eight Kick Switch

Any Drill

Reverse IM

Tarzan                                                                                      500

Work Out:

**ALL KICK**ABSOLUTELY NO BREAST**

6 X 50 Free  as Sprint/ Easy                                                     800

6 x 50 as Fly/ Back                                                                  1100

6 x 50 as Choice                                                                        1400

3 x 100 Fly/ Back/ Free/Back/ Fly                                           1700

Cool Down:

**FINS OFF**

100 Free                                                                                   1800

100 Kick                                                                                   1900

100 Pull                                                                                    2000