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