2700 Yards Free

Masters Group

Practice 6

28 April

WARM UP:

50 DISTANCE

Drill of Choice

IM

Stroke of Choice

Arms Only

No Arms

Catch Up

Eight Kick Switch 400

WORK OUT:

4 x 50 Drill as Zipper/ Choice 600

4 x 100 as Pull/ Kick 1000

500 Free 1500

4 X 50 Drill as Eight Kick Switch/ Choice 1700

4 x 100 as Pull/ Kick 2100

500 Free 2600

COOL DOWN:

50 Free 2650

50 Choice 2700

2200 Yards Free

Masters Group

Practice 6

28 April

WARM UP:

50 DISTANCE

Drill of Choice

IM

Stroke of Choice

Arms Only

No Arms

Catch Up

Eight Kick Switch 400

WORK OUT:

4 x 50 Drill as Zipper/ Choice 600

4 x 100 as Pull/ Kick 1000

200 Free 1200

4 X 50 Drill as Eight Kick Switch/ Choice 1400

4 x 100 as Pull/ Kick 1800

300 Free 2100

COOL DOWN:

50 Free 2150

50 Choice 2200

1800 Yards Free

Masters Group

Practice 6

28 April

WARM UP:

50 DISTANCE

Drill of Choice

IM

Stroke of Choice

Arms Only

No Arms

Catch Up

Eight Kick Switch 400

WORK OUT:

4 x 50 Drill as Zipper/ Choice 600

2 x 100 as Pull/ Kick 800

200 Free 1000

4 X 50 Drill as Eight Kick Switch/ Choice 1200

2 x 100 as Pull/ Kick 1400

300 Free 1700

COOL DOWN:

50 Free 1750

50 Choice 1800

A NOTE FROM ANNE~ PLEASE READ!

It has been brought to my attention that several of us are coming a bit early to start the workout. Under normal circumstances this is completely fine. However, if the pool is already full, please just wait for the extra few minutes until people start to leave.

We are once again getting complaints that our group is coming in early and so overcrowding the pool that people are leaving, rather than try to swim in overcrowded lanes.

If you have questions, please ask the lifeguard. She will be able to guide you.

Again, normally, I have been told that this is NOT a problem, but just please be on the lookout for potential problems.

Thank you :)

ALSO (and truth be told, MORE IMPORTANT :) ) Our big shindig is THIS FRIDAY AT TONY'S HOUSE. Please RSVP BY WEDNESDAY so we can plan how much of the main course we need to have!!

I really and truly hope to see you all there!!

Triathlete Workout 20

Masters Group

Practice 5

April 25

WARM UP:

50 BLOOMING

Breast

Long Axis (Free or Back)

Only Kick

Only Pull

Multiple Pulls, One Kick

IM

Nothing But Drill

Go Fast

WORK OUT:

Swimming free for a full 20 minutes, moderate breathing. Breathe every 3rd pull on the odd 25s (going towards the deep end of the pool), every 5th pull on the even 25s (going towards the shallow end). IT IS MORE IMPORTANT THAN EVER TO KEEP THIS UP EVEN WHEN YOU GET TIRED. WHEN YOU ARE TIRED IS WHEN STROKE TENDS TO FALL APART, AND THAT IS HOW YOU WASTE ENERGY AND HOW YOU GET INJURED.

After you finish your full 20 minutes, I want you to REST for 2 minutes. THIS IS NOT NEGOTIABLE. I have seen several people who skip this part. This is NOT "only if you feel like it" J

Repeat as time allows.

COOL DOWN:

50 Breast

50 Back

50 Pull

50 Kick

2400 Yards Cycle

Masters Group

Practice 5

April 25

WARM UP:

50 BLOOMING

Breast

Long Axis (Free or Back)

Only Kick

Only Pull

Multiple Pulls, One Kick

IM

Nothing But Drill

Go Fast 400

WORK OUT:

100 Free Pull 500

100 Free Kick 600

100 Free Drill 700

100 Free 800

100 Back Pull 900

100 Back Kick 1000

100 Back Drill 1100

100 Back 1200

100 Breast Pull 1300

100 Breast Kick 1400

100 Breast Drill 1500

100 Breast 1600

100 Fly Pull 1700

100 Fly Kick 1800

100 Fly Drill 1900

100 Fly 2000

2 x 100 IM 2200

COOL DOWN:

50 Breast 2250

50 Back 2300

50 Pull 2350

50 Kick 2400

2000 Yards Cycle

Masters Group

Practice 5

April 25

WARM UP:

50 BLOOMING

Breast

Long Axis (Free or Back)

Only Kick

Only Pull

Multiple Pulls, One Kick

IM

Nothing But Drill

Go Fast 400

WORK OUT:

100 Free Pull 500

100 Free Kick 600

100 Free Drill 700

100 Free 800

50 Back Pull 850

50 Back Kick 900

50 Back Drill 950

50 Back 1000

50 Breast Pull 1050

50 Breast Kick 1100

50 Breast Drill 1150

50 Breast 1200

50 Fly Pull 1250

50 Fly Kick 1300

50 Fly Drill 1350

50 Fly 1400

4 x 100 IM 1800

COOL DOWN:

50 Breast 1850

50 Back 1900

50 Pull 1950

50 Kick 2000

1500 Yards Cycle

Masters Group

Practice 5

April 25

WARM UP:

50 BLOOMING

Breast

Long Axis (Free or Back)

Only Kick

Only Pull

Multiple Pulls, One Kick

IM

Nothing But Drill

Go Fast 400

WORK OUT:

50 Free Pull 450

50 Free Kick 500

50 Free Drill 550

50 Free 600

50 Back Pull 650

50 Back Kick 700

50 Back Drill 750

50 Back 800

50 Breast Pull 850

50 Breast Kick 900

50 Breast Drill 950

50 Breast 1000

50 Fly Pull 1050

50 Fly Kick 1100

50 Fly Drill 1150

50 Fly 1200

100 IM 1300

COOL DOWN:

50 Breast 1350

50 Back 1400

50 Pull 1450

50 Kick 1500

SPRING PARTY

Happy Spring!

Since the last time we all tried to get together, it just didn’t work for a lot of people, we thought we would try again. So here we go….

WHERE: Tony’s House

Ask me for the address!

WHEN: Next Friday, April 29 at 6:00 pm

WHAT: Easter/ Passover/ Spring/ Solstice Party

Please bring a dish to pass and a dozen plastic eggs filled with some kind of surprise….. it can be funny, it can be cool, it can be utterly inappropriate. You be the judge! Please leave children with a sitter….. heaven knows our kids don’t need to see us acting like this J

Please RSVP to Anne at 445-2370 or abaranski@charter.net BY WEDNESDAY, April 27th so we can do some planning!

1700 Yards Back Stroke

Masters Group

Practice 4

21 April

WARM UP:

100 EASTER

Eight Kick Switch

Any Drill

Stroke of Choice

Tarzan

Easy Free

Reverse IM 600

WORK OUT:

8 x 25 as Back Kick/ Back Stroke 800

8 x 25 as Back Pull/ Back Stroke 1000

8 x 25 as Back Pull with Fly Kick/ Back Stroke 1200

200 Back 1400

200 Free 1600

COOL DOWN:

50 Pull 1650

50 Kick 1700

2200 Yards Back Stroke

Masters Group

Practice 4

21 April

WARM UP:

100 EASTER

Eight Kick Switch

Any Drill

Stroke of Choice

Tarzan

Easy Free

Reverse IM 600

WORK OUT:

12 x 25 as Back Kick/ Back Stroke 900

12 x 25 as Back Pull/ Back Stroke 1200

12 x 25 as Back Pull with Fly Kick/ Back Stroke 1500

200 Back 1700

200 Free 1900

200 Choice 2100

COOL DOWN:

50 Pull 2150

50 Kick 2200

2500 Yards Back Stroke

Masters Group

Practice 4

21 April

WARM UP:

100 EASTER

Eight Kick Switch

Any Drill

Stroke of Choice

Tarzan

Easy Free

Reverse IM 600

WORK OUT:

12 x 25 as Back Kick/ Back Stroke 900

12 x 25 as Back Pull/ Back Stroke 1200

12 x 25 as Back Pull with Fly Kick/ Back Stroke 1500

200 Back 1700

500 Free 2200

200 Choice 2400

COOL DOWN:

50 Pull 2450

50 Kick 2500

Triathlete Workout 18

Masters Group

Practice 3

19 April

TRI WORKOUT 18

WARM UP:

100 PAIN

Pull

Any Drill

IM

No Arms

WORK OUT:

Up and Down the Mountain

20 minute freestyle swims, 2 minutes between swims

Swim 1: For each 100, begin the swim at a comfortably easy pace, speeding up progressively to a sprint pace at the end of the 1st 50, then progressively slowing back to an easy pace at the end of the 100.

Swim 2: For each 100, easy pace the entire swim. Concentrate on NOT BREATHING in the blue zones. You will probably not be able to get in and out of the blue zone without breathing the first time, but try to stretch the time between breaths in that zone with each 50.

COOL DOWN:

50 Pull

50 Kick

2500 Yards Up and Down the Mountain

Masters Group

Practice 3

19 April

WARM UP:

100 PAIN

Pull

Any Drill

IM

No Arms 400

WORK OUT:

Up and Down the Mountain

25 Drill 425

50 Pull 475

75 Kick 550

100 Free 650

150 Stroke 800

200 Free 1000

150 Stroke 1150

100 Free 1250

75 Pull 1325

50 Kick 1375

25 Drill 1400

1000 Free 2400

COOL DOWN:

50 Pull 2450

50 Kick 2500

2000 Yards Up and Down the Mountain

Masters Group

Practice 3

19 April

WARM UP:

100 PAIN

Pull

Any Drill

IM

No Arms 400

WORK OUT:

Up and Down the Mountain

25 Drill 425

50 Pull 475

75 Kick 550

100 Free 650

150 Stroke 800

200 Free 1000

150 Stroke 1150

100 Free 1250

75 Pull 1325

50 Kick 1375

25 Drill 1400

8 x 50 Stroke of Choice 1800

COOL DOWN:

50 Pull 1950

50 Kick 2000

1100 Yards Up and Down the Mountain

Masters Group

Practice 3

19 April

WARM UP:

2 x 50 PAIN (do a 50 of each, then go back and do it all again)

Pull

Any Drill

IM

No Arms 400

WORK OUT:

Up and Down the Mountain

25 Drill 425

50 Pull 475

75 Kick 550

100 Free 650

75 Pull 725

50 Kick 775

25 Drill 800

4 x 50 Stroke of Choice 1000

COOL DOWN:

50 Pull 1050

50 Kick 1100

1000 Yards Breast Stroke

Masters Group

Practice 2

14 April

WARM UP:

50 ETHAN

Easy Free

Tarzan

Hands in Fists

Arms Only

No Arms 250

WORK OUT:

12 x 50 as Breast Kick/ Stroke/ Pull/ Stroke 850

Cool Down:

50 Free 900

50 Kick 950

50 Pull 1000

2000 Yards Breast Stroke

Masters Group

Practice 2

14 April

WARM UP:

100 ETHAN

Easy Free

Tarzan

Hands in Fists

Arms Only

No Arms 500

WORK OUT:

12 x 50 as Breast Kick/ Stroke/ Pull/ Stroke 1150

10 x 25 as Free Sprint/ Drill 1400

4 x 100 as Breast/ Free 1800

Cool Down:

50 Choice 1850

50 Free 1900

50 Kick 1950

50 Pull 2000

2500 Yards Breast Stroke

Masters Group

Practice 2

14 April

WARM UP:

100 ETHAN

Easy Free

Tarzan

Hands in Fists

Arms Only

No Arms 500

WORK OUT:

12 x 50 as Breast Kick/ Stroke/ Pull/ Stroke 1150

10 x 25 as Free Sprint/ Drill 1400

4 x 100 as Breast/ Free 1800

500 Free 2300

Cool Down:

50 Choice 2350

50 Free 2400

50 Kick 2450

50 Pull 2500

Triathlete Workout 18

Masters Group

Practice 1

April 12

WARM UP:

100 WARMER

Whatever Stroke You Choose

Arms Only

Right Arm Left Arm

Mind That Kick!

Eight Kick Switch

Reverse IM (Free/ Breast/ Back/ Fly)

WORK OUT:

Freestyle Sets as follows:

Set 1~ 500 Yards, every 4th 25, swim kick

Set 2~ 500 Yards, every 4th 25 swim pull

Set 3~ 1000 Yards, every 3rd 50, swim any other stroke

Set 4~ 500 Yards, start every 100 slow, finish at sprint

COOL DOWN:

50 Pull

50 Kick

50 Choice

2500 Yards Easy Free

Masters Group

Practice 1

April 12

WARM UP:

100 WARMER

Whatever Stroke You Choose

Arms Only

Right Arm Left Arm

Mind That Kick!

Eight Kick Switch

Reverse IM (Free/ Breast/ Back/ Fly) 600

WORK OUT:

25-50-75-100-200 Free Drill, Descending Speed 1050

25-50-75-100-200 Free Pull/ Kick 1500

25-50-75-100-200 Free, Ascending Speed 1950

400 Free 2350

COOL DOWN:

50 Pull 2400

50 Kick 2450

50 Choice 2500

1900 Yards Easy Free

Masters Group

Practice 1

April 12

WARM UP:

100 WARMER

Whatever Stroke You Choose

Arms Only

Right Arm Left Arm

Mind That Kick!

Eight Kick Switch

Reverse IM (Free/ Breast/ Back/ Fly) 600

WORK OUT:

25-50-75-100 Free Drill, Descending Speed 850

25-50-75-100 Free Pull/ Kick 1100

25-50-75-100 Free, Ascending Speed 1350

400 Free 1750

COOL DOWN:

50 Pull 1800

50 Kick 1850

50 Choice 1900

1000 Yards Easy Free

Masters Group

Practice 1

April 12

WARM UP:

50 WARMER

Whatever Stroke You Choose

Arms Only

Right Arm Left Arm

Mind That Kick!

Eight Kick Switch

Reverse IM (Free/ Breast/ Back/ Fly) 300

WORK OUT:

25-50-75 Free Drill 450

25-50-75 Free Pull/ Kick 600

25-50-75 Free 750

100 Free 850

COOL DOWN:

50 Pull 900

50 Kick 950

50 Choice 1000