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.

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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

2000 Yards Flippers

Masters Group

Practice 8

October 7

Warm Up:

50 FLIPPER

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm 350

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 600

25-50-75-100 Back Kick 850

25-50-75-100 Fly Kick 1100

25-50-75-100 Free Kick 1350

25-50-75-100 Back Kick 1600

25-50-75-100 Fly Kick 1850

50 Free Swim with Flippers 1900

Cool Down:

FLIPPERS OFF

50 Free 1950

50 Choice 2000

1750 Yards Down the Mountain

Masters Group

Practice 7

5 October

Warm Up:

50 CORN STALK

Catch Up

Overwater Recovery (Free or Fly)

Reverse IM (Free/ Breast/ Back/ Fly)

No Legs

Stroke of Choice

Tarzan

Any Drill

Left Arm/ Right Arm

Kick 450

Main Workout:

400 Free 850

300 Stroke 1150

200 Free 1350

100 Stroke 1450

75 Free 1525

50 Stroke 1625

25 Free 1650

Cool Down:

50 Pull 1700

50 Kick 1750

2050 Yards Down the Mountain

Masters Group

Practice 7

5 October

Warm Up:

50 CORN STALK

Catch Up

Overwater Recovery (Free or Fly)

Reverse IM (Free/ Breast/ Back/ Fly)

No Legs

Stroke of Choice

Tarzan

Any Drill

Left Arm/ Right Arm

Kick 450

Main Workout:

400 Free 850

300 Stroke 1150

200 Free 1350

100 Stroke 1450

75 Free 1525

50 Stroke 1625

25 Free 1650

3 x 100 IM 1950

Cool Down:

50 Pull 2000

50 Kick 2050

2450 Yards Down the Mountain

Masters Group

Practice 7

5 October

Warm Up:

50 CORN STALK

Catch Up

Overwater Recovery (Free or Fly)

Reverse IM (Free/ Breast/ Back/ Fly)

No Legs

Stroke of Choice

Tarzan

Any Drill

Left Arm/ Right Arm

Kick 450

Main Workout:

400 Free 850

300 Stroke 1150

200 Free 1350

100 Stroke 1450

75 Free 1525

50 Stroke 1625

25 Free 1650

3 x 100 IM 1950

6 x 50 as Drill/ Kick/ Pull 2250

100 Swim 2350

Cool Down:

50 Pull 2400

50 Kick 2450