2750 Yards Small Sets

Masters Group

Practice 4

29 July

Warm Up:

100 DOLPHIN

Drill of Choice

One Pull: Three Kick

Long Axis (Free or Back)

Pull

Hands in Fists

No Arms 600

Work Out:

10 x 50 as Breast/ Free/ Back/ Choice/ Free 1100

10 x 100 as Free/ Drill/ IM/ Drill/ Free 2100

10 x 50 as Kick/ Pull/ Fists/ Tarzan/ Choice 2600

Cool Down:

50 Easy Free 2650

50 Easy Kick 2700

50 Easy Pull 2750

2250 Yards Small Sets

Masters Group

Practice 4

29 July

Warm Up:

100 DOLPHIN

Drill of Choice

One Pull: Three Kick

Long Axis (Free or Back)

Pull

Hands in Fists

No Arms 600

Work Out:

10 x 50 as Breast/ Free/ Back/ Choice/ Free 1100

10 x 50 as Free/ Drill/ IM/ Drill/ Free 1600

10 x 50 as Kick/ Pull/ Fists/ Tarzan/ Choice 2100

Cool Down:

50 Easy Free 2150

50 Easy Kick 2200

50 Easy Pull 2250

1650 Yards Small Sets

Warm Up:

50 DOLPHIN

Drill of Choice

One Pull: Three Kick

Long Axis (Free or Back)

Pull

Hands in Fists

No Arms 300

Work Out:

8 x 50 as Breast/ Free/ Back/ Choice/ Free 700

8 x 50 as Free/ Drill/ IM/ Drill/ Free 1100

8 x 50 as Kick/ Pull/ Fists/ Tarzan/ Choice 1500

Cool Down:

50 Easy Free 1550

50 Easy Kick 1600

50 Easy Pull 1650

2650 Yards Hopscotch

Masters Group

Practice 3

27 July

Warm Up:

100 PICKS

Pull

IM

Catch Up

Kick

Stroke 500

Main Workout:

8 x 25 Sprint 700

8 x 50 Free 1100

8 x 100 IM 1900

8 x 50 Stroke 2300

8 x 25 Sprint 2500

Cool Down:

50 Drill 2550

50 Pull 2600

50 Kick 2650

2150 Yards Hopscotch

Masters Group

Practice 3

27 July

Warm Up:

100 PICKS

Pull

IM

Catch Up

Kick

Stroke 500

Main Workout:

6 x 25 Sprint 650

6 x 50 Free 950

6 x 100 IM 1550

6 x 50 Stroke 1850

6 x 25 Sprint 2000

Cool Down:

50 Drill 2050

50 Pull 2100

50 Kick 2150

1650 Yards Hopscotch

Masters Group

Practice 3

27 July

Warm Up:

100 PICKS

Pull

IM

Catch Up

Kick

Stroke 500

Main Workout:

4 x 25 Sprint 600

4 x 50 Free 800

4 x 100 IM 1200

4 x 50 Stroke 1400

4 x 25 Sprint 1500

Cool Down:

50 Drill 1550

50 Pull 1600

50 Kick 1650

2400 Yards Short Multiples

Masters Group

Practice 2

22 July

Warm Up:

50 POTATOES

Pull
Overwater Recovery (Free or Back)
Tarzan
All Out Sprint

Take Off A Stroke
Only Legs
Eight Kick Switch
Stroke of Choice 400

Main Workout:

12 x 25 as Stroke/ Drill 700

12 x 50 as Free/ Drill 1300

12 x 25 as Frankenstein 1600

12 x 50 Free Build 2200

Cool Down:

50 Free 2250

50 Drill 2300

50 Pull 2350

50 Kick 2400

2100 Yards Short Multiples

Masters Group

Practice 2

22 July

Warm Up:

50 POTATOES

Pull
Overwater Recovery (Free or Back)
Tarzan
All Out Sprint

Take Off A Stroke
Only Legs
Eight Kick Switch
Stroke of Choice 400

Main Workout:

10 x 25 as Stroke/ Drill 650

10 x 50 as Free/ Drill 1150

10 x 25 as Frankenstein 1400

10 x 50 Free Build 1900

Cool Down:

50 Free 1950

50 Drill 2000

50 Pull 2050

50 Kick 2100

1800 Yards Short Multiples

Masters Group

Practice 2

22 July

Warm Up:

50 POTATOES

Pull
Overwater Recovery (Free or Back)
Tarzan
All Out Sprint

Take Off A Stroke
Only Legs
Eight Kick Switch
Stroke of Choice 400

Main Workout:

8 x 25 as Stroke/ Drill 600

8 x 50 as Free/ Drill 1000

8 x 25 as Frankenstein 1200

8 x 50 Free Build 1600

Cool Down:

50 Free 1650

50 Drill 1700

50 Pull 1750

50 Kick 1800

1300 Yards Down the Moiuntain

Masters Group

Practice 1

20 July

Warm Up:

50 EARLY

Eight Kick Switch

Arms Only

Right Arm/ Left Arm

Legs Only

Your Choice 250

Main Workout:

300 Free 450

200 Free 750

150 Free 900

100 Free 1000

75 Free 1075

50 Free 1125

25 Free 1150

Cool Down:

50 Stroke of Choice 1200

50 Pull 1250

50 Kick 1300

2300 Yards Down the Mountain

Masters Group

Practice 1

20 July

Warm Up:

50 EARLY

Eight Kick Switch

Arms Only

Right Arm/ Left Arm

Legs Only

Your Choice 250

Main Workout:

500 Free 750

400 Free 1150

300 Free 1450

200 Free 1650

150 Free 1800

100 Free 1900

75 Free 1975

50 Free 2025

25 Free 2050

Cool Down:

50 Stroke of Choice 2100

50 Pull 2250

50 Kick 2300

1700 Yards Down the Mountain

Masters Group

Practice 1

20 July

Warm Up:

50 EARLY

Eight Kick Switch

Arms Only

Right Arm/ Left Arm

Legs Only

Your Choice 250

Main Workout:

400 Free 650

300 Free 950

200 Free 1150

150 Free 1300

100 Free 1400

75 Free 1475

50 Free 1525

25 Free 1550

Cool Down:

50 Stroke of Choice 1600

50 Pull 1650

50 Kick 1700

1700 Yards All Stroke

Masters Group

Practice 12

15 July

Warm Up:

50 ABSOLUTE

Arms Only

Breast

Swim

Only Legs

Left Arm/ Right Arm

Undulation (Dolphin Kick w/ Board)

Tarzan

Eight Kick Switch 400

Main Workout:

500 Free 900

10 x 50 as Back/ Breast 1400

Cool Down:

100 Catch Up 1500

100 Back Kick 1600

100 Breast Pull 1700

Miss you guys! See you on Tuesday!!

2200 Yards All Stroke

Masters Group

Practice 12

15 July

Warm Up:

50 ABSOLUTE

Arms Only

Breast

Swim

Only Legs

Left Arm/ Right Arm

Undulation (Dolphin Kick w/ Board)

Tarzan

Eight Kick Switch 400

Main Workout:

500 Free 900

10 x 50 as Back/ Breast 1400

500 Free 1900

Cool Down:

100 Catch Up 2000

100 Back Kick 2100

100 Breast Pull 2200

Miss you guys! See you on Tuesday!!

2700 Yards All Stroke

Masters Group

Practice 12

15 July

Warm Up:

50 ABSOLUTE

Arms Only

Breast

Swim

Only Legs

Left Arm/ Right Arm

Undulation (Dolphin Kick w/ Board)

Tarzan

Eight Kick Switch 400

Main Workout:

500 Free 900

10 x 50 as Back/ Breast 1400

500 Free 1900

10 x 50 as Back/ Breast 2400

Cool Down:

100 Catch Up 2500

100 Back Kick 2600

100 Breast Pull 2700

Miss you guys! See you on Tuesday!!

Endurance Test- Variable Yards

Masters Group

Practice 11

13 July

Warm Up:

50 SKIPS

Swim

Kick

IM

Pull

Stroke of Choice 250

Main Workout:

Distance Swim~ swim freestyle for as long as you can without stopping. Be sure to keep an even pace, and to not over-do it!

Cool Down:

50 Pull

50 Kick 100

1400 Yards Back Stroke

Masters Group

Practice 10

8 July

Warm Up:

50 SKIPS (Do 2x through!)

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

10 x 50 Back Stroke as Kick/ Pull/ Stroke/ Kick/ Pull 1000

100 Free 1100

Cool Down:

100 Free 1200

50 Kick 1250

50 Pull 1300

100 Choice 1400

1950 Yards Back Stroke

Masters Group

Practice 10

8 July

Warm Up:

50 SKIPS (Do 2x through!)

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

10 x 50 Back Stroke as Kick/ Pull/ Stroke/ Kick/ Pull 1000

2 x 100 Free 1200

2 x 100 Back 1400

10 x 25 as Hard/ Easy any stroke 1650

Cool Down:

100 Free 1750

50 Kick 1800

50 Pull 1850

100 Choice 1950

2450 Yards Back Stroke

Masters Group

Practice 10

8 July

Warm Up:

100 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

25-50-75-100 Back 750

25-50-75-100 Choice 1000

10 x 50 Back Stroke as Kick/ Pull/ Stroke/ Kick/ Pull 1500

2 x 100 Free 1700

2 x 100 Back 1900

10 x 25 as Hard/ Easy any stroke 2150

Cool Down:

100 Free 2250

50 Kick 2300

50 Pull 2350

100 Choice 2450

1500 Yards Breast Stroke

Masters Group

Practice 9

5 July

Warm Up:

50 BREAST

Breast
Reverse IM
Eight Kick Switch
Any Drill
Swim (Free)
Tarzan 300

Work Out:

Breast Stroke Work

7 x 100 as Breast Drill/ Pull/ Kick/ Stroke 1000

6 x 50 as Breast on Front/ Breast on Back 1300

Cool Down:

50 Free 1350

50 Breast 1400

50 Kick 1450

50 Pull 1500

2000 Yards Breast Stroke

Masters Group

Practice 9

5 July

Warm Up:

50 BREAST

Breast
Reverse IM
Eight Kick Switch
Any Drill
Swim (Free)
Tarzan 300

Work Out:

Breast Stroke Work

10 x 100 as Breast Drill/ Pull/ Kick/ Stroke 1300

10 x 50 as Breast on Front/ Breast on Back 1800

Cool Down:

50 Free 1850

50 Breast 1900

50 Kick 1950

50 Pull 2000

2500 Yards Breast Stroke

Masters Group

Practice 9

5 July

Warm Up:

100 BREAST

Breast
Reverse IM
Eight Kick Switch
Any Drill
Swim (Free)
Tarzan 600

Work Out:

Breast Stroke Work

10 x 100 as Breast Drill/ Pull/ Kick/ Stroke 1600

10 x 50 as Breast on Front/ Breast on Back 2100

Cool Down:

100 Free 2200

100 Breast 2300

100 Kick 2400

100 Pull 2500