End of Session Swim

Masters Group

Practice 13

16 December

Warm Up:

25 CHRISTMAS EVE

Catch Up

Hands in Fists

Right Arm/ Left Arm

IM

Stroke of Choice

Tarzan

Must do Fly

Any Drill

Swim

Eight Kick Switch

Vary Your Choice

Easy

300

Main Workout:

Swim, non- stop. I will be there to count laps and figure average times for 500s, 1000s, and miles.

Happy Holidays! I will see you in 2011!

Cool Down:

50 Kick

50 Pull

Triathlete Workout 5

Masters Group

Practice

December 14

TRIATHLETE WORKOUT

Warm Up:

50 SANTA CLAUS

Stroke of Choice

Any Pull But Free

No Competitive Stroke (Elementary Back or Side Stroke Only)

Tarzan

Arms Only

Catch Up

Legs Only

Any Kick But Free

Undulation

Swim 500

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

2700 Yards Easy~ Hard

Masters Group

Practice 12

14 December

Warm Up:

50 SANTA CLAUS

Stroke of Choice

Any Pull But Free

No Competitive Stroke (Elementary Back or Side Stroke Only)

Tarzan

Arms Only

Catch Up

Legs Only

Any Kick But Free

Undulation

Swim 500

Main Workout:

20 x 50 as Fast/ Slow 1500

20 x 25 as Free/ Choice 2000

10 x 50 Breast/ Back 2500

100 IM 2600

Cool Down:

50 Kick 2650

50 Pull 2700

2100 Yards Easy~ Hard

Masters Group

Practice 12

14 December

Warm Up:

50 SANTA CLAUS

Stroke of Choice

Any Pull But Free

No Competitive Stroke (Elementary Back or Side Stroke Only)

Tarzan

Arms Only

Catch Up

Legs Only

Any Kick But Free

Undulation

Swim 500

Main Workout:

20 x 50 as Fast/ Slow 1500

20 x 25 as Free/ Choice 2000

Cool Down:

50 Kick 2050

50 Pull 2100

1800 Yards Easy~ Hard

Masters Group

Practice 12

14 December

Warm Up:

50 SANTA CLAUS

Stroke of Choice

Any Pull But Free

No Competitive Stroke (Elementary Back or Side Stroke Only)

Tarzan

Arms Only

Catch Up

Legs Only

Any Kick But Free

Undulation

Swim 500

Main Workout:

10 x 50 as Fast/ Slow 1000

20 x 25 as Free/ Choice 1500

2 x 100 IM 1700

Cool Down:

50 Kick 1750

50 Pull 1800

2600 Yards Choose Your Poison

Masters Group

Practice 11

9 December

Warm Up:

50 TANNENBAUM

Tarzan

Any Stroke

No Arms

No Legs

Eight Kick Switch

No Free

Breast or Butterfly

Any Drill

Undulation (Butterfly Kick)

Must Swim Free 500

Main Workout:

20 x 25 as Fly/ Choice/ Free/ Choice/ Drill 1000

4 x 100 Build Free 1400

4 x 125 as 50 Free/ 25 Drill/ 50 Free 1900

6 x 50 Choice 2200

200 Easy Swim 2400

Cool Down:

50 Free 2450

50 Stroke 2500

50 Pull 2550

50 Kick 2600

2200 Yards Choose Your Poison

Masters Group

Practice 11

9 December

Warm Up:

50 TANNENBAUM

Tarzan

Any Stroke

No Arms

No Legs

Eight Kick Switch

No Free

Breast or Butterfly

Any Drill

Undulation (Butterfly Kick)

Must Swim Free 500

Main Workout:

20 x 25 as Fly/ Choice/ Free/ Choice/ Drill 1000

4 x 125 as 50 Free/ 25 Drill/ 50 Free 1500

6 x 50 Choice 1800

200 Easy Swim 2000

Cool Down:

50 Free 2050

50 Stroke 2100

50 Pull 2150

50 Kick 2200

1800 Yards Choose Your Poison

Masters Group

Practice 11

9 December

Warm Up:

50 TANNENBAUM

Tarzan

Any Stroke

No Arms

No Legs

Eight Kick Switch

No Free

Breast or Butterfly

Any Drill

Undulation (Butterfly Kick)

Must Swim Free 500

Main Workout:

20 x 25 as Fly/ Choice/ Free/ Choice/ Drill 1000

4 x 125 as 50 Free/ 25 Drill/ 50 Free 1500

4x 25 Choice 1600

Cool Down:

50 Free 1650

50 Stroke 1700

50 Pull 1750

50 Kick 1800

Triathlete Workout 4

Masters Group

Practice 10

7 December

Warm Up:

100 ST NICK

Stroke

Tarzan

No Legs

IM

Catch Up

Kick

Main Workout:

Swim Free as 5 x 10 minute sets (or however many you can fit in) with 100 builds. Start each 100 slow, and build each 25, so that the 4th 25 is a full out sprint. After you finish each 100, go back to a slow, easy pace, and begin the next build.

Rest for 1 minute, do a 100 back stroke to open your shoulders back up and stretch those muscles, and then rest for another minute before your next 10 minute set.

Cool Down:

DO NOT SKIP~ super slow, super easy

50 Free

50 Choice

2600 Yards Breast Stroke

Masters Group

Practice 10

7 December

Warm Up:

100 ST NICK

Stroke

Tarzan

No Legs

IM

Catch Up

Kick 600

Main Workout:

10 x 50 Breast as Stroke/ Kick/ Pull/ Drill/ Stroke 1100

8 x 100 as Breast Arms, Fly Kick/ Breast Arms, Free Kick/ 1900

Free Arms, Breast Kick/ Breast Stroke

200 Breast 2100

200 Free 2300

200 IM 2500

Cool Down:

50 Free 2550

50 Choice 2600

2200 Yards Breast Stroke

Masters Group

Practice 10

7 December

Warm Up:

100 ST NICK

Stroke

Tarzan

No Legs

IM

Catch Up

Kick 600

Main Workout:

10 x 50 Breast as Stroke/ Kick/ Pull/ Drill/ Stroke 1100

4 x 100 as Breast Arms, Fly Kick/ Breast Arms, Free Kick 1500

200 Breast 1700

200 Free 1900

200 IM 2100

Cool Down:

50 Free 2150

50 Choice 2200

1800 Yards Breast Stroke

Masters Group

Practice 10

7 December

Warm Up:

100 ST NICK

Stroke

Tarzan

No Legs

IM

Catch Up

Kick 600

Main Workout:

10 x 50 Breast as Stroke/ Kick/ Pull/ Drill/ Stroke 1100

4 x 100 as Breast Arms, Fly Kick/ Breast Arms, Free Kick 1500

200 Breast 1700

Cool Down:

50 Free 1750

50 Choice 1800

2500 Yards Everything

Masters Group

Practice 9

2 December

WARM UP

50 FRIGID

Free

Right Arm/ Left Arm

IM

Good Stroke

IM

Drill of Choice 300

WORK OUT

25 Limit Breathing (2 breaths) 325

50 Fly 375

75 Drill of Choice 450

100 Breast 550

150 Back 700

200 IM 900

250 Pull 1150

300 Free 1450

250 Kick 1700

200 IM 1900

150 Back 2050

100 Breast 2150

75 Drill of Choice 2225

50 Fly 2275

25 Limit Breathing (2 breaths) 2300

COOL DOWN

50 Pull 2350

50 Kick 2400

50 Drill 2450

50 Choice 2500

2200 Yards Everything

Masters Group

Practice 9

2 December

WARM UP

50 FRIGID

Free

Right Arm/ Left Arm

IM

Good Stroke

IM

Drill of Choice 300

WORK OUT

25 Limit Breathing (2 breaths) 325

50 Fly 375

75 Drill of Choice 450

100 Breast 550

150 Back 700

200 Kick 900

300 Free 1200

200 Pull 1400

150 Back 1550

100 Breast 1650

75 Drill of Choice 1725

50 Fly 1775

25 Limit Breathing (2 breaths) 1800

4 x 50 Choice 2000

COOL DOWN

50 Pull 2050

50 Kick 2100

50 Drill 2150

50 Choice 2200

1800 Yards Everything

Masters Group

Practice 9

2 December

WARM UP

50 FRIGID

Free

Right Arm/ Left Arm

IM

Good Stroke

IM

Drill of Choice 300

WORK OUT

25 Limit Breathing (2 breaths) 325

50 Fly 375

75 Drill of Choice 450

100 Breast 550

150 Back 700

200 Kick 900

200 Pull 1100

150 Back 1250

100 Breast 1350

75 Drill of Choice 1425

50 Fly 1475

25 Limit Breathing (2 breaths) 1500

100 Free 1600

COOL DOWN

50 Pull 1650

50 Kick 1700

50 Drill 1750

50 Choice 1800

2400 Yards Thoughtful IM

Masters Group

Practice 8

30 November

Warm Up:

100 WINTER

Whatever Stroke

IM

No Arms

Tarzan

Easy Free

Rest Your Legs 600

Work Out:

8 x 125 IM ~ replace Fly with Free if necessary 1600

50 Fly/ 25 Back/ 25 Breast/ 25 Free

25 Fly/ 50 Back/ 25 Breast/ 25 Free

25 Fly/ 25 Back/ 50 Breast/ 25 Free

25 Fly/ 25 Back/ 25 Breast/ 50 Free

10 x 50 as Drill/ Free/ Drill/ Stroke/ Choice 2100

Cool Down:

100 Free 2200

100 Kick 2300

100 Pull 2400

2000 Yards Thoughtful IM

Masters Group

Practice 8

30 November

Warm Up:

100 WINTER

Whatever Stroke

IM

No Arms

Tarzan

Easy Free

Rest Your Legs 600

Work Out:

8 x 125 IM ~ replace Fly with Free if necessary 1600

50 Fly/ 25 Back/ 25 Breast/ 25 Free

25 Fly/ 50 Back/ 25 Breast/ 25 Free

25 Fly/ 25 Back/ 50 Breast/ 25 Free

25 Fly/ 25 Back/ 25 Breast/ 50 Free

5 x 50 as Drill/ Free/ Drill/ Stroke/ Choice 1850

Cool Down:

50 Free 1900

50 Kick 1950

50 Pull 2000

1700 Yards Thoughtful IM

Masters Group

Practice 8

30 November

Warm Up:

100 WINTER

Whatever Stroke

IM

No Arms

Tarzan

Easy Free

Rest Your Legs 600

Work Out:

8 x 125 IM ~ replace Fly with Free if necessary 1600

50 Fly/ 25 Back/ 25 Breast/ 25 Free

25 Fly/ 50 Back/ 25 Breast/ 25 Free

25 Fly/ 25 Back/ 50 Breast/ 25 Free

25 Fly/ 25 Back/ 25 Breast/ 50 Free

Cool Down:

50 Kick 1650

50 Pull 1700

Triathlete Workout 3

Masters Group

Practice 8

30 November

Warm Up:

100 WINTER

Whatever Stroke

IM

No Arms

Tarzan

Easy Free

Rest Your Legs 600

Work Out:

WORK ON KICKING EVERY THIRD PULL ON FREE.

Swim in 20 minute increments. Begin slowly, and work to get faster each 100. The easier you start, the more room you have to speed up during the set. Breast stroke AT LEAST 2 50s every set. Back stroke AT LEAST 4 50s every set. Continue to speed up, no matter the stroke you are using.

Take a MINIMUM of two minutes rest between sets.

Cool Down:

50 Free

50 Kick

50 Pull

2300 Yards Down Hill

Masters Group

Practice 6

18 November

Warm Up:

50 CRANBERRY

Catch Up

Reverse IM

Arms Only

No Arms

Breast

Easy Free

Right Arm/ Left Arm

Repeat Any One

Your Choice 450

Main Workout:

500 Free 950

400 Stroke 1350

300 Free 1650

200 Stroke 1850

100 Free 1950

75 Stroke 2025

50 Free 2075

25 Stroke 2100

Cool Down:

50 Drill 2150

50 Pull 2200

50 Kick 2250

50 Free 2300

1800 Yards Down Hill

Masters Group

Practice 6

18 November

Warm Up:

50 CRANBERRY

Catch Up

Reverse IM

Arms Only

No Arms

Breast

Easy Free

Right Arm/ Left Arm

Repeat Any One

Your Choice 450

Main Workout:

400 Stroke 850

300 Free 1150

200 Stroke 1350

100 Free 1450

75 Stroke 1525

50 Free 1575

25 Stroke 1600

Cool Down:

50 Drill 1650

50 Pull 1700

50 Kick 1750

50 Free 1800

1400 Yards Down Hill

Masters Group

Practice 6

18 November

Warm Up:

50 CRANBERRY

Catch Up

Reverse IM

Arms Only

No Arms

Breast

Easy Free

Right Arm/ Left Arm

Repeat Any One

Your Choice 450

Main Workout:

300 Free 750

200 Stroke 950

100 Free 1050

75 Stroke 1125

50 Free 1175

25 Stroke 1000

Cool Down:

50 Drill 1050

50 Pull 1300

50 Kick 1350

50 Free 1400

1300 Yards Stroke of Choice

Masters Group

Practice 5

16 November

Warm Up:

2 x 50 SKIPS

Swim

Kick

IM

Pull

Stroke of Choice 500

Work Out:

10 x 50 as Free/ Stroke/ Kick/ Pull/ Drill 1000

4 x 25 Drill 1100

Cool Down:

50 Free 1150

50 Back 1200

50 Breast 1250

50 Choice 1300

1800 Yards Stroke of Choice

Masters Group

Practice 5

16 November

Warm Up:

2 x 50 SKIPS

Swim

Kick

IM

Pull

Stroke of Choice 500

Work Out:

10 x 50 as Free/ Stroke/ Kick/ Pull/ Drill 1000

100 Free 1100

100 Back 1200

100 Breast 1300

100 IM 1400

100 Choice 1500

4 x 25 Drill 1600

Cool Down:

50 Free 1650

50 Back 1700

50 Breast 1750

50 Choice 1800

2200 Yards Stroke of Choice

Masters Group

Practice 5

16 November

Warm Up:

100 SKIPS

Swim

Kick

IM

Pull

Stroke of Choice 500

Work Out:

10 x 50 as Free/ Stroke/ Kick/ Pull/ Drill 1000

5 x 100 as Choice/ Free/ Choice/ Free/ Choice 1500

2 x 200 Free OR 1 x 400 Free 1900

Cool Down:

50 Free 1950

50 Back 2000

50 Breast 2150

50 Choice 2200

Triathlete Workout 2

Masters Group

Practice 5

16 November

TRI WORKOUT

Warm Up:

100 SKIPS

Swim

Kick

IM

Pull

Stroke of Choice 500

Work Out:

TAKE BREAKS AS NEEDED, ESPECIALLY ON THE LONGER SWIMS!

For a period of 10 minutes:

25-50-75-50-25 slow 25s, medium speed 50s, sprint 75

At the end of the set, 2 minutes down time

For a period of 10 minutes:

100- 200- 300- 200- 100, building speed each swim, from slow to fast

At the end of the set, 2 minutes down time

For a period of 10 minutes:

25-50-75-50-25 slow 25s, medium speed 50s, sprint 75

At the end of the set, 2 minutes down time

Repeat the above three as time allows. 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

2300 Yards Backstroke

Masters Group

Practice 4

11 November

Warm Up:

50 VETERAN

Very Fast Free

Easy Back

Tarzan

Eight Kick Switch

Reverse IM

Arms Only

No Arms 350

Work Out:

12 x 50 as Back Pull/ Kick/ Drill/ Stroke 950

5 x 50 as 5 Pull Change Stroke 1200

5 x 100 as Free/ Back 1700

400 Free~ work on steady stroke 2100

Cool Down:

50 Drill 2050

50 Pull 2200

50 Kick 2250

50 Stroke 2300

1800 Yards Backstroke

Masters Group

Practice 4

11 November

Warm Up:

50 VETERAN

Very Fast Free

Easy Back

Tarzan

Eight Kick Switch

Reverse IM

Arms Only

No Arms 350

Work Out:

9 x 50 as Back Pull/ Kick/ Drill/ Stroke 800

3 x 50 as 5 Pull Change Stroke 1050

4 x 100 as Free/ Back 1450

200 Free~ work on steady stroke 1650

Cool Down:

50 Drill 1700

50 Pull 1750

50 Kick 1800

1200 Yards Backstroke

Masters Group

Practice 4

11 November

Warm Up:

50 VETERAN

Very Fast Free

Easy Back

Tarzan

Eight Kick Switch

Reverse IM

Arms Only

No Arms 350

Work Out:

7 x 50 as Back Pull/ Kick/ Drill/ Stroke 700

2 x 50 as 5 Pull Change Stroke 800

2 x 100 as Free/ Back 1000

Cool Down:

50 Drill 1050

50 Pull 1100

50 Kick 1150

50 Choice 1200

2300 Yards Stroke Shift

Masters Group

Practice 3

November 9

Warm Up:

2 x 50 PACKERS

Pull

Any Stroke

Catch Up

Kick

Eight Kick Switch

Reverse IM

Sprint 700

Work Out:

10 x 50 Hard/ Easy Free 1200

12 x 25 Stroke/ Free 1500

10 x 50 Hard/ Easy Stroke 2000

Cool Down:

50 Free 2050

50 Drill 2100

50 Kick 2250

50 Pull 2300

1500 Yards Stroke Shift

Masters Group

Practice 3

November 9

Warm Up:

50 PACKERS

Pull

Any Stroke

Catch Up

Kick

Eight Kick Switch

Reverse IM

Sprint 350

Work Out:

8 x 50 Hard/ Easy Free 750

8 x 25 Stroke/ Free 950

8 x 50 Hard/ Easy Stroke 1350

Cool Down:

50 Drill 1400

50 Kick 1450

50 Pull 1500

Triathlete Workout 1

Masters Group

Practice 3

November 9

TRIATHLETE WORKOUT

Warm Up:

50 PACKERS

Pull

Any Stroke

Catch Up

Kick

Eight Kick Switch

Reverse IM

Sprint

Work Out:

For a period of 10 minutes:

25-50-75-100-125-150 at a high rate of speed, maximum exertion

At the end of the set, 2 minutes down time

For a period of 10 minutes:

25-50-75-100-125-150 at a medium rate of speed, decent exertion

At the end of the set, 2 minutes down time

For a period of 10 minutes:

25-50-75-100-125-150 at a high rate of speed, full exertion

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

1800 Yards Stroke Shift

Masters Group

Practice 3

November 9

Warm Up:

50 PACKERS

Pull

Any Stroke

Catch Up

Kick

Eight Kick Switch

Reverse IM

Sprint 350

Work Out:

10 x 50 Hard/ Easy Free 850

10 x 25 Stroke/ Free 1100

10 x 50 Hard/ Easy Stroke 1600

Cool Down:

50 Free 1650

50 Drill 1700

50 Kick 1750

50 Pull 1800

2200 Yards Fast Distances

Masters Group

Practice 2

4 November

Warm Up:

2 x 50 SKIPS

Swim

Kick

IM

Pull

Stroke 500

Work Out:

8 x 75 as Drill/ Kick/ Swim by 25 1100

10 x 50 as Free/ Stroke of Choice 1600

8 x 25 as Catch Up/ Tarzan/ 8 Kick Switch/ Finger Drag 1800

200 Free 2000

Cool Down:

50 Pull

50 Kick

50 Swim

50 Stroke 2200

1900 Yards Fast Distances

Masters Group

Practice 2

4 November

Warm Up:

2 x 50 SKIPS

Swim

Kick

IM

Pull

Stroke 500

Work Out:

8 x 75 as Drill/ Kick/ Swim by 25 1100

8 x 50 as Free/ Stroke of Choice 1500

8 x 25 as Catch Up/ Tarzan/ 8 Kick Switch/ Finger Drag 1700

Cool Down:

50 Pull

50 Kick

50 Swim

50 Stroke 1900

1350 Yards Fast Distances

Masters Group

Practice 2

4 November

Warm Up:

50 SKIPS

Swim

Kick

IM

Pull

Stroke 250

Work Out:

6 x 75 as Drill/ Kick/ Swim by 25 700

6 x 50 as Free/ Stroke of Choice 1000

6 x 25 as Catch Up/ Tarzan/ 8 Kick Switch 1150

Cool Down:

50 Pull

50 Kick

50 Swim

50 Stroke 1350

1350 Yards Freestyle

Masters Swim

Practice 1

November 1

Warm Up:

2 x 50 FALL

Free

Arms

Legs

Long Axis (Free or Back) 400

Work Out:

6 x 25 as Free/ Pull/ Kick 550

4 x 50 Free 750

6 x 25 Free/ Drill/ Choice 900

4 x 50 Free 1100

100 Free 1200

Cool Down:

50 Kick 1250

50 Pull 1300

50 Swim 1350

1700 Yards Freestyle

Masters Swim

Practice 1

November 1

Warm Up:

2 x 50 FALL

Free

Arms

Legs

Long Axis (Free or Back) 400

Work Out:

12 x 25 as Free/ Pull/ Kick 700

4 x 50 Free 900

12 x 25 Free/ Drill/ Choice 1200

4 x 50 Free 1400

100 Free 1500

Cool Down:

50 Kick 1550

50 Pull 1600

50 Swim 1650

50 Choice 1700

2100 Yards Freestyle

Masters Swim

Practice 1

November 1

Warm Up:

2 x 50 FALL

Free

Arms

Legs

Long Axis (Free or Back) 400

Work Out:

12 x 25 as Free/ Pull/ Kick 700

8 x 50 Free 1100

12 x 25 Free/ Drill/ Choice 1400

4 x 50 Free 1800

100 Free 1900

Cool Down:

50 Kick 1950

50 Pull 2000

50 Swim 2050

50 Choice 2100

Final Swim, Autumn I Session

Masters Swim

Practice 12

October 21

Warm Up:

50 SKIPS

Swim

Kick

IM

Pull

Stroke 250

Work Out:

Straight Swim. Continuous freestyle as long as you can, or until class time is up. If you start early, please note what time you started swimming straight freestyle laps, and keep count until I get there and can take over.

DON'T FORGET TO SIGN UP FOR NEXT SESSION IF YOU ARE JOINING US!

2600 Yards Back Stroke

Masters Group

Practice 11

19 October

Focus on Back Stroke

*KNOW YOUR COUNT!! Begin counting as your face passes under the

flags and stop when you touch the wall. Do this five times, full speed,

then average your counts.

*Back stroke flip turns

Warm Up:

50 BACKSTROKE

Back Kick

Arms Only

Catch Up

Kick

Sprint

Tarzan

Reverse IM

Only Stroke

Kick on your Back

Eight Kick Switch 500

Work Out:

10 x 50 Back as Pull/ Kick 1000

10 x 50 as Free Sprint/ Easy 1500

10 x 50 as Back/ Choice 2000

4 x 50 IM 2200

4 x 50 Dolphin as Front/ Back 2400

Cool Down:

50 Free 2450

50 Back 2500

50 Pull 2550

50 Kick 2600

2100 Yards Back Stroke

Masters Group

Practice 11

19 October

Focus on Back Stroke

*KNOW YOUR COUNT!! Begin counting as your face passes under the

flags and stop when you touch the wall. Do this five times, full speed,

then average your counts.

*Back stroke flip turns

Warm Up:

50 BACKSTROKE

Back Kick

Arms Only

Catch Up

Kick

Sprint

Tarzan

Reverse IM

Only Stroke

Kick on your Back

Eight Kick Switch 500

Work Out:

8 x 50 Back as Pull/ Kick 900

8 x 50 as Free Sprint/ Easy 1300

8 x 50 as Back/ Choice 1700

2 x 50 IM 1800

2 x 50 Dolphin as Front/ Back 1900

Cool Down:

50 Free 1950

50 Back 2000

50 Pull 2050

50 Kick 2100

1700 Yards Back Stroke

Masters Group

Practice 11

19 October

Focus on Back Stroke

*KNOW YOUR COUNT!! Begin counting as your face passes under the

flags and stop when you touch the wall. Do this five times, full speed,

then average your counts.

*Back stroke flip turns

Warm Up:

50 BACKSTROKE

Back Kick

Arms Only

Catch Up

Kick

Sprint

Tarzan

Reverse IM

Only Stroke

Kick on your Back

Eight Kick Switch 500

Work Out:

6 x 50 Back as Pull/ Kick 800

6 x 50 as Free Sprint/ Easy 1100

6 x 50 as Back/ Choice 1400

50 IM 1450

50 Dolphin as Front/ Back 1500

Cool Down:

50 Free 1550

50 Back 1600

50 Pull 1650

50 Kick 1700

2700 Yards IM

Masters Swim

Practice 10

14 October

Warm Up:

50 OHIO STATE

Only Kick

Hands in Fists

IM

Only Pull

Sprint Free

Tarzan

Any Stroke but Free

Tarzan (AGAIN!)

Eight Kick Switch 450

Main Set:

20 x 50 as Fly/ Back/ Breast/ Free/ IM 1450

20 x 25 as Drill/ Kick/ Drill/ Pull/ Stroke 1950

4 x 100 IM 2350

2 x 100 Free 2550

Cool Down:

50 Kick 2600

50 Pull 2650

50 Choice 2700

2100 Yards IM

Masters Swim

Practice 10

14 October

Warm Up:

50 OHIO STATE

Only Kick

Hands in Fists

IM

Only Pull

Sprint Free

Tarzan

Any Stroke but Free

Tarzan (AGAIN!)

Eight Kick Switch 450

Main Set:

20 x 50 as Fly/ Back/ Breast/ Free/ IM 1450

20 x 25 as Drill/ Kick/ Drill/ Pull/ Stroke 1950

Cool Down:

50 Kick 2000

50 Pull 2050

50 Choice 2100

1800 Yards IM

Masters Swim

Practice 10

14 October

Warm Up:

50 OHIO STATE

Only Kick

Hands in Fists

IM

Only Pull

Sprint Free

Tarzan

Any Stroke but Free

Tarzan (AGAIN!)

Eight Kick Switch 450

Main Set:

15 x 50 as Fly/ Back/ Breast/ Free/ IM 1150

16 x 25 as Drill/ Kick/ Drill/ Pull/ Stroke 1550

100 Free 1650

Cool Down:

50 Kick 1700

50 Pull 1750

50 Choice 1800

1800 Yards IM Sets

Masters Swim

Practice 9

12 October

Warm Up:

50 PICTURE

Pull

IM

Catch Up

Tarzan

Undulation

Reverse IM

Easy Free 350

WORKOUT:

10x50 as Free/ Back/ Breast/ Back/ Free 850

8x50 Frankenstein 1250

Breast Pull Fly Legs

Free Pull Breast Legs

Back Pull Fly Legs

Fly Pull Free Legs

8x25 as Fly Stroke/ Kick/ Stroke/ Pull 1450

2x50 IM 1550

100 Free 1650

Cool Down:

50 Pull 1700

50 Kick 1750

50 Free 1800

2200 Yards IM Sets

Masters Swim

Practice 9

12 October

Warm Up:

50 PICTURE

Pull

IM

Catch Up

Tarzan

Undulation

Reverse IM

Easy Free 350

WORKOUT:

10x50 as Free/ Back/ Breast/ Back/ Free 850

10x50 Frankenstein 1350

Breast Pull Fly Legs

Free Pull Breast Legs

Back Pull Fly Legs

Fly Pull Free Legs

Fly Pull Back Legs

10x25 as Fly Stroke/ Kick/ Stroke/ Pull/ Stroke 1600

4x50 IM 1800

200 Free 2000

Cool Down:

50 Pull 2050

50 Kick 2100

50 Stroke 2150

50 Free 2200

2600 Yards IM Sets

Masters Swim

Practice 9

12 October

Warm Up:

50 PICTURE

Pull

IM

Catch Up

Tarzan

Undulation

Reverse IM

Easy Free 350

WORKOUT:

12x50 as Free/ Back/ Breast/ Back/ Free 950

12x50 Frankenstein 1550

Breast Pull Fly Legs

Free Pull Breast Legs

Back Pull Fly Legs

Fly Pull Free Legs

Fly Pull Back Legs

12x25 as Fly Stroke/ Kick/ Stroke/ Pull/ Stroke 1850

6x50 IM 2150

200 Free 2350

Cool Down:

50 Pull 2400

50 Kick 2450

50 Stroke 2500

100 Free 2600

2800 Yards Flippers

Masters Group

Practice 8

October 7

Warm Up:

100 FLIPPER

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm 700

GRAB THOSE FLIPPERS! BUT ABSOLUTELY NO BREAST STROKE!

**All Sets are 25 Full Sprint, 50 ¾ Sprint, 75 ½ Sprint, 100 Easy**

25-50-75-100 Free Kick 950

25-50-75-100 Back Kick 1200

25-50-75-100 Fly Kick 1450

25-50-75-100 Free Kick 1700

25-50-75-100 Back Kick 1950

25-50-75-100 Fly Kick 2200

500 Free Swim with Flippers 2700

Cool Down:

FLIPPERS OFF

50 Free 2750

50 Choice 2800

2400 Yards Flippers

Masters Group

Practice 8

October 7

Warm Up:

100 FLIPPER

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm 700

GRAB THOSE FLIPPERS! BUT ABSOLUTELY NO BREAST STROKE!

**All Sets are 25 Full Sprint, 50 ¾ Sprint, 75 ½ Sprint, 100 Easy**

25-50-75-100 Free Kick 950

25-50-75-100 Back Kick 1200

25-50-75-100 Fly Kick 1450

25-50-75-100 Free Kick 1700

25-50-75-100 Back Kick 1950

25-50-75-100 Fly Kick 2200

100 Free Swim with Flippers 2300

Cool Down:

FLIPPERS OFF

50 Free 2350

50 Choice 2400