Triathlete Workout 10

Masters Group

Practice 9

1 February, 2011

WARM UP:

50 SNOWED IN

Stroke of Choice

No Arms

Overwater Recovery (Free, Fly, or Back)

Whatever You Want

Easy Free

Drill

IM

No Legs

WORK OUT:

Swim free in 10 minute sets. For each 100, start slow, building speed for the first 3 25s. The 4th 25 is any stroke OTHER than free. Take a 2 minute rest between 10 minute sets, then repeat

COOL DOWN:

50 Free

50 Kick

50 Pull

50 Choice

5300 Yards For Joe

Masters Group

Practice 9

1 February, 2011

WARM UP:

10 x 100s as Free/ Choice, long and easy 1000

WORK OUT:

500 Free 1500

400 IM 1900

300 Breast 2200

200 Back 2400

100 Fly 2500

50 Pull 2550

50 Kick 2600

100 Flutterfly (Free Sprint Kick, Constant Arm Turnover) 2700

200 Double Arm Back Stroke Drill 2900

300 Breast Arms/ Free Sprint Kick 3200

400 IM Building Each 100 3600

500 Free 4100

1000 Free, lose a stroke 5100

COOL DOWN:

50 Free 5150

50 Kick 5200

50 Pull 5250

50 Choice 5300

2600 Yards Distance Build

Masters Group

Practice 9

1 February, 2011

WARM UP:

50 SNOWED IN

Stroke of Choice

No Arms

Overwater Recovery (Free, Fly, or Back)

Whatever You Want

Easy Free

Drill

IM

No Legs 400

WORK OUT:

20 x 25 as Stroke/ Drill/ Pull/ Kick 900

10 x 50 as Free/ Stroke on 1:30/ 2:00 1400

3 x 100 Free, breathe every 3rd or 5th pull 1700

200 Choice 1900

500 Free, start each 25 easy, build to medium speed 2400

COOL DOWN:

50 Free 2450

50 Kick 2500

50 Pull 2550

50 Choice 2600

2100 Yards Distance Build

Masters Group

Practice 9

1 February, 2011

WARM UP:

50 SNOWED IN

Stroke of Choice

No Arms

Overwater Recovery (Free, Fly, or Back)

Whatever You Want

Easy Free

Drill

IM

No Legs 400

WORK OUT:

16 x 25 as Stroke/ Drill/ Pull/ Kick 800

8 x 50 as Free/ Stroke on 1:30/ 2:00 1200

2 x 100 Free, breathe every 3rd or 5th pull 1400

500 Free, start each 25 easy, build to medium speed 1900

COOL DOWN:

50 Free 1950

50 Kick 2000

50 Pull 2050

50 Choice 2100

1700 Yards Distance Build

Masters Group

Practice 9

1 February, 2011

WARM UP:

50 SNOWED IN

Stroke of Choice

No Arms

Overwater Recovery (Free, Fly, or Back)

Whatever You Want

Easy Free

Drill

IM

No Legs 400

WORK OUT:

12 x 25 as Stroke/ Drill/ Pull/ Kick 700

4 x 50 as Free/ Stroke on 1:30/ 2:00 900

100 Free, breathe every 3rd or 5th pull 1000

500 Free, start each 25 easy, build to medium speed 1500

COOL DOWN:

50 Free 1550

50 Kick 1600

50 Pull 1650

50 Choice 1700

TUESDAY, FEBRUARY 1, 2011

To all my Masters Swimmers~

If the roads are bad in the morning, PLEASE do not come to the Club to swim. I would much rather you miss a workout, and make it up over the weekend, or whatever, than have anyone get hurt ~ or worse ~ due to slippery roads.

I will be at PAC at the usual time (hopefully :) ) if anyone does show up. In the event that I am unable to get there, I will post it here on the website.

Be safe, and stay warm!

Anne

6200 Yards for Joe

Masters Group

Practice 8

27 January

Warm Up:

4 x 200 IM Order 800

Work Out:

10 x 400 Build on 4:00 4800

10 x 50 Sprint Fly/ Breast 5300

500 Swim 5800

Cool Down:

200 Kick 6000

200 Pull 6200

2600 Yards Flippers

Masters Group

Practice 8

27 January

Warm Up:

100 FLIPPERS

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm

Stroke of Choice 800

Work Out:

KICK ONLY! Grab flippers! Absolutely NO Breast Kick!!

10 x 25 Sprint Kick 1050

200 Easy Free Kick 1250

10 x 25 Fast Back Kick 1500

200 Easy Back Kick 1700

10 x 25 Fly Kick 1950

200 Easy Fly (Free) Kick 2150

2 x 100 Kick Negative Split 2350

(1st 25 easy, 2nd 25 faster, 3rd 25 faster, 4th 25 sprint)

100 Kick Free 2450

100 Kick Choice 2550

Cool Down:

50 Free, no flippers 2600

2200 Yards Flippers

Masters Group

Practice 8

27 January

Warm Up:

50 FLIPPERS

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm

Stroke of Choice 400

Work Out:

KICK ONLY! Grab flippers! Absolutely NO Breast Kick!!

10 x 25 Sprint Kick 650

200 Easy Free Kick 850

10 x 25 Fast Back Kick 1100

200 Easy Back Kick 1300

10 x 25 Fly Kick 1550

200 Easy Fly (Free) Kick 1750

2 x 100 Kick Negative Split 1950

(1st 25 easy, 2nd 25 faster, 3rd 25 faster, 4th 25 sprint)

100 Kick Free 2050

100 Kick Choice 2150

Cool Down:

50 Free, no flippers 2200

1900 Yards Flippers

Masters Group

Practice 8

27 January

Warm Up:

50 FLIPPERS

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm

Stroke of Choice 400

Work Out:

KICK ONLY! Grab flippers! Absolutely NO Breast Kick!!

10 x 25 Sprint Kick 650

100 Easy Free Kick 750

10 x 25 Fast Back Kick 1000

100 Easy Back Kick 1100

10 x 25 Fly Kick 1350

100 Easy Fly (Free) Kick 1450

2 x 100 Kick Negative Split 1650

(1st 25 easy, 2nd 25 faster, 3rd 25 faster, 4th 25 sprint)

100 Kick Free 1750

100 Kick Choice 1850

Cool Down:

50 Free, no flippers 1900

KICK WORKOUT ON THURSDAY

To all of you who do a big run and/ or bike before swimming in the morning, please note that Thursday is the flipper/ kick workout! Keep this in mind before you kill your legs, please :)

2600 Yards Up and Down the Mountain

Masters Swim

Practice 7

January 25

Warm Up:

50 SUPER BOWL

Stroke of Chocie

Undulation (Dolphin Kick)

Pull

Eight Kick Switch

Reverse IM

Breast or Butterfly

Only Kick

Whatever Drill

Long Axis (Free or Back) 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

Repeat Up and Down the Mountain 2450

Cool Down:

50 Free 2500

50 Pull 2550

50 Kick 2600

2100 Yards Up and Down the Mountain

Masters Swim

Practice 7

January 25

Warm Up:

50 SUPER BOWL

Stroke of Chocie

Undulation (Dolphin Kick)

Pull

Eight Kick Switch

Reverse IM

Breast or Butterfly

Only Kick

Whatever Drill

Long Axis (Free or Back) 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

500 Free 1950

Cool Down:

50 Free 2000

50 Pull 2050

50 Kick 2100

1600 Yards Up and Down the Mountain

Masters Swim

Practice 7

January 25

Warm Up:

50 SUPER BOWL

Stroke of Chocie

Undulation (Dolphin Kick)

Pull

Eight Kick Switch

Reverse IM

Breast or Butterfly

Only Kick

Whatever Drill

Long Axis (Free or Back) 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

6100 Yards for Joe

Masters Swim

Practice

January 25

Warm Up:

500 Choice 500

Work Out:

500 Free~ 85% pace 1000

300 Hard Kick 1300

100 Easy for Breathing and Turns 1400

400 Hard Pull (75 free/25 back continuous) 1800

100 Easy 1900

200 Free at 2:30 2100

5 x 100 @ 1:10 2600

4 x 50 breast Descending from 1:00 2800

100 Easy 2900

1000 Choice 3900

200 Free @ 2:30 4100

5 x 100 @ 1:10 4600

4 x 50 breast Descending from 1:00 4800

100 Easy 4900

1000 Choice 5900

Cool Down:

200 Easy Choice 6100

Triathlete Workout 9

Masters Group

Practice 7

25 January

TRIATHLETE WORKOUT

Warm Up:

50 SUPER BOWL

Stroke of Chocie

Undulation (Dolphin Kick)

Pull

Eight Kick Switch

Reverse IM

Breast or Butterfly

Only Kick

Whatever Drill

Long Axis (Free or Back)

Work Out:

Swim 500 yards freestyle. Note your time. Take one minute rest.

Swim 500 yards freestyle. Your goal is to take off a MINIMUM of 10 seconds. THIS IS ONE SECOND PER 50 YARDS.

Swim 500 yards freestyle. Again, your goal is to take off a MINIMUM of 10 seconds. Still, ONE SECOND PER 50 YARDS.

With the remaining time, do hard 100s with 30 seconds rest between each. Do 75 yards free, 25 yards change to something else.

Cool Down:

50 Kick

50 Pull

5500 Yards For Joe

Masters Swim

Practice 6

January 20

Warm Up:

500 Choice 500

Work Out:

Do the following on about 30 seconds rest between swims~ long enough to grab a quick sip of water, gear up, and go.

500 Free 1000

400 IM 1400

300 Breast 1700

200 Fly 1900

100 Kick 2000

100 Pull 2100

200 Back 2300

300 Choice 2600

400 IM 3000

500 Free 3500

1000 Free, building every 100, then dropping back down and building again 4500

8 x 100 IM for turns and speed off of walls 5300

Cool Down:

200 Easy Choice 5500

2500 Yards Time Droppers

Masters Swim

Practice 6

January 20

Warm Up:

100 FREEZING

Favorite Drill

Reverse IM

Easy Free

Eight Kick Switch

Zipper

IM

No Arms

Go Pull 800

Work Out:

Time Droppers~ DO TWICE THROUGH

10 x 50 Free 1800

The first 50 is on 2:15, with each successive 50 having 5 seconds less time, ending at

1:30 on the very last one.

DO ONCE THROUGH

10 x 50 as Pull/ Kick/ Stroke/ Drill/ Free 2300

Cool Down:

200 Easy Choice 2500

2000 Yards Time Droppers

Masters Swim

Practice 6

January 20

Warm Up:

100 FREEZING

Favorite Drill

Reverse IM

Easy Free

Eight Kick Switch

Zipper

IM

No Arms

Go Pull 800

Work Out:

Time Droppers~ DO TWICE THROUGH

10 x 50 Free 1800

The first 50 is on 2:15, with each successive 50 having 5 seconds less time, ending at

1:30 on the very last one.

Cool Down:

200 Easy Choice 2000

1700 Yards Time Droppers

Masters Swim

Practice 6

January 20

Warm Up:

50 FREEZING

Favorite Drill

Reverse IM

Easy Free

Eight Kick Switch

Zipper

IM

No Arms

Go Pull 400

Work Out:

Time Droppers~ DO TWICE THROUGH

10 x 50 Free 1400

The first 50 is on 2:15, with each successive 50 having 5 seconds less time, ending at

1:30 on the very last one.

8 x 25 as Pull/ Kick/ Stroke/ Free 1600

Cool Down:

100 Easy Choice 1700

Triathlete Workout 8

Masters Group

Practice 5

18 January

TRIATHLETE WORKOUT

Warm Up:

50 GO PACK

Go Easy

Only Breast

Pull

Any Drill

Catch Up

Kick

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:

50 Kick

50 Pull

1900 Yards On Time

Masters Group

Practice 5

18 January

Warm Up:

50 GO PACK

Go Easy

Only Breast

Pull

Any Drill

Catch Up

Kick 300

Work Out:

8 x 50 on 2:00 700

4 x 100 on 4:00 1100

8 x 50 as Drill/ Free/ Drill/ Stroke/ Choice 1500

4 x 50 Lose a Stroke 1700

Cool Down:

100 Free 1800

50 Kick 1850

50 Pull 1900

2700 Yards On Time

Masters Group

Practice 5

18 January

Warm Up:

50 GO PACK

Go Easy

Only Breast

Pull

Any Drill

Catch Up

Kick 300

Work Out:

10 x 50 on 1:45 800

5 x 100 on 3:30 1300

10 x 50 as Drill/ Free/ Drill/ Stroke/ Choice 1800

4 x 50 Lose a Stroke 2000

500 Easy Free 2500

Cool Down:

100 Free 2600

50 Kick 2650

50 Pull 2700

2300 Yards On Time

Masters Group

Practice 5

18 January

Warm Up:

50 GO PACK

Go Easy

Only Breast

Pull

Any Drill

Catch Up

Kick 300

Work Out:

10 x 50 on 2:00 800

5 x 100 on 4:00 1300

10 x 50 as Drill/ Free/ Drill/ Stroke/ Choice 1800

4 x 50 Lose a Stroke 2000

Cool Down:

100 Free 2100

100 Kick 2200

100 Pull 2300

4900 Yards for Joe

Masters Swim

Practice 5

January 18

Warm Up:

500 Choice 500

Work Out:

Free

6 x 50 on 1:00 800

5 x 50 on :55 1050

4 x 50 on :50 1250

3 x 50 on :45 1400

2 x 50 on :40 1500

50 sprint 1550

IM

6 x 100 on 1:30 2150

5 x 100 on 1:20 2650

4 x 100 on 1:10 3050

3 x 100 on 1:05 3350

2 x 100 on 1:00 3550

100 sprint 3650

Choice

6 x 50 on 1:00 3950

5 x 50 on :55 4200

4 x 50 on :50 4400

3 x 50 on :45 4550

2 x 50 on :40 4650

50 sprint 4700

Cool Down:

200 Easy Choice 4900

1700 Yards Stroke Work

Masters Group
Practice 4
13 January

Warm Up:

100 SURPRISE

Stroke of ChoiceUndulationReverse IMPullRight Arm Left ArmIMSwimEight Kick Switch 800

Work Out:

10 x 50 as Fast/ Easy/ Medium/ Fast/ Easy 1300

4 x 100 Breast/ Back or Fly (ERIC! J) 1700


Cool Down:

50 Kick 1750
50 Pull 1800
100 Choice 1900

2300 Yards Stroke Work

Masters Group
Practice 4
13 January

Warm Up:

100 SURPRISE

Stroke of ChoiceUndulationReverse IMPullRight Arm Left ArmIMSwimEight Kick Switch 800

Work Out:

10 x 50 as Fast/ Easy/ Medium/ Fast/ Easy 1300

4 x 100 Breast/ Back or Fly (ERIC! J) 1700

2 x 200 IM 2100


Cool Down:

50 Kick 2150
50 Pull 2200
100 Choice 2300

2700 Yards Speed Work

Masters Group
Practice 4
13 January

Warm Up:

100 SURPRISE

Stroke of ChoiceUndulationReverse IMPullRight Arm Left ArmIMSwimEight Kick Switch 800

Work Out:

10 x 50 as Fast/ Easy/ Medium/ Fast/ Easy 1300

4 x 100 Breast/ Back or Fly (ERIC! J) 1700

2 x 200 IM 2100

400 Easy Free 2500


Cool Down:

50 Kick 2550
50 Pull 2600
100 Choice 2700

5200 Yards for Joe

Masters Group
Practice 4
13 January

Warm Up:

100 SURPRISE

Stroke of ChoiceUndulationReverse IMPullRight Arm Left ArmIMSwimEight Kick Switch 800

Work Out:

8 x 400 IM Order on 5:30 4000

1000 Easy Free 5000


Cool Down:

50 Kick 5050
50 Pull 5100
100 Choice 5200

Triathlete Workout 7

Masters Group

Practice 3

11 January

Warm Up:

100 WINTER

Whatever Stroke

IM

No Arms

Tarzan

Easy Free

Rest Your Legs

Work Out:

Check the clock for time, then swim a hard 1000 yards at race pace (20 50s). Check time. Rest for 3 minutes

Repeat, changing strokes for 1 25 yard length every 200 yards. Check time. Rest for 3 minutes.

Repeat both of the above if time allows, making note of your times.

Cool Down:

50 Kick

50 Pull

1700 Yards Focussed IM

Masters Group

Practice 3

11 January

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

2000 Yards Focussed IM

Masters Group

Practice 3

11 January

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

2400 Yards Focussed IM

Masters Group

Practice 3

11 January

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

5400 Yards for Joe

Masters Swim

Practice 3

January 11

Warm Up:

400 as 75 Free/ 25 Choice 400

Work Out:

Go through the following four times. Each time through is a different stroke, in IM order. Adjust times by 10 seconds for breast stroke, less if you need less. Please let me know if these times are too fast or too slow. I am not familiar enough with how you swim to know that I have it precisely right yet.

25 at :25

50 at :50

75 at 1:15

100 at 1:40

100 at 1:40

75 at 1:15

50 at :50

25 at :25 2400

4 x 500 for limited breathing on 5:00/ 5:30/ 5:00/ 5:30 4400

4 x 200 IM for perfect stroke 5200

Cool Down:

200 Easy Choice 5400

2200 Yards Concentration

Masters Swim

Practice 2

January 6

WARM UP:

100 SNOWY

Stroke of Choice

No Legs

Only Breast Stroke

Whatever Kick

Your Choice Drill 500

WORK OUT:

20 x 25 Free, breathe as seldom as possible 1000

12 x 50 as Fly/ Back/ Breast/ Free 1600

focus on LONG stroke

4 x 100 Free, drill first 25, swim last 75 2000

COOL DOWN:

50 Pull 2050

50 Kick 2100

50 Choice 2150

50 Free 2200

1800 Yards Concentration

Masters Swim

Practice 2

January 6

WARM UP:

100 SNOWY

Stroke of Choice

No Legs

Only Breast Stroke

Whatever Kick

Your Choice Drill 500

WORK OUT:

16 x 25 Free, breathe as seldom as possible 900

10 x 50 as Fly/ Back/ Breast/ Free/ IM 1400

focus on LONG stroke

2 x 100 Free, drill first 25, swim last 75 1600

COOL DOWN:

50 Pull 1650

50 Kick 1700

50 Choice 1750

50 Free 1800

1500 Yards Concentration

Masters Swim

Practice 2

January 6

WARM UP:

100 SNOWY

Stroke of Choice

No Legs

Only Breast Stroke

Whatever Kick

Your Choice Drill 500

WORK OUT:

12 x 25 Free, breathe as seldom as possible 800

8 x 50 as Fly/ Back/ Breast/ Free/ IM 1200

focus on LONG stroke

100 Free, drill first 25, swim last 75 1300

COOL DOWN:

50 Pull 1350

50 Kick 1400

50 Choice 1450

50 Free 1500

5200 Yards For Joe

Masters Swim

Practice 2

January 6

Warm Up:

400 as 75 Free/ 25 Choice 400

Work Out:

WARM UP

16 x 25 Sprint, IM order 800

8 x 50 as Easy/ Hard Breast 1200

4 x 100 Fly 1600

400 Back 2000

1000 Free 3000

400 Build, Stroke of Choice 3400

4 x 100 IM order as 25 drill, 75 stroke 3800

8 x 50 Pull/ Kick 4200

16 x 25 Sprint, 0/1 breath 4600

400 easy choice 5000

Cool Down:

200 Easy Choice 5200

Triathlete Workout 6

Masters Swim

Practice 1

January 4

Warm Up:

50 NEW YEARS

No Arms

Eight Kick Switch

Whatever Drill

Your Choice Stroke

Easy Back Stroke

Arms Only

Right Arm Left Arm

Sprint Free

Work Out:

Swim free, for sets of 10 minutes. Sprint the first 25 of each 100, then drop down to slow the second 25, medium third 25, and slow fourth 25. The sprints should be all out, as fast as you can swim them.

Take a 2 minute rest between sets. Stretch your shoulder muscles, front and back, and your abs, during your rest times.

Cool Down: DO NOT SKIP, ALL EASY

50 Free 2150

50 Kick 2200

50 Pull 2250

50 Choice 2300

2300 Yards Small Bunches

Masters Swim

Practice 1

January 4

Warm Up:

50 NEW YEARS

No Arms

Eight Kick Switch

Whatever Drill

Your Choice Stroke

Easy Back Stroke

Arms Only

Right Arm Left Arm

Sprint Free 400

Work Out:

25-50-75-100-150 Free 800

25-50-75-100-150 Back 1200

25-50-75-100-150 Free 1600

25-50-75-100-150 Breast 2000

100 IM 2100

Cool Down:

50 Free 2150

50 Kick 2200

50 Pull 2250

50 Choice 2300

1800 Yards Small Bunches

Masters Swim

Practice 1

January 4

Warm Up:

50 NEW YEARS

No Arms

Eight Kick Switch

Whatever Drill

Your Choice Stroke

Easy Back Stroke

Arms Only

Right Arm Left Arm

Sprint Free 400

Work Out:

25-50-75-100 Free 650

25-50-75-100 Back 900

25-50-75-100 Free 1150

25-50-75-100 Breast 1400

200 IM 1600

Cool Down:

50 Free 1650

50 Kick 1700

50 Pull 1750

50 Choice 1800

1500 Yards Small Bunches

Masters Swim

Practice 1

January 4

Warm Up:

50 NEW YEARS

No Arms

Eight Kick Switch

Whatever Drill

Your Choice Stroke

Easy Back Stroke

Arms Only

Right Arm Left Arm

Sprint Free 400

Work Out:

25-50-75-100 Free 650

25-50-75-100 Back 900

25-50-75-100 Breast 1150

200 IM 1350

Cool Down:

50 Free 1400

50 Kick 1450

50 Pull 1500