1600 Yards Up and Down the Mountain

Masters Swim

Practice 7

October 2

Warm Up:

50 BEAUTIFUL

Breast

Eight Kick Switch

Arms Only

Undulation

Tarzan

IM

Free

U Choose Drill
Long Axis                                                                                 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