FOURTH OF JULY REMINDERS

Just a few reminders for the Fourth of July holiday....

1) BE SAFE.

2) No Masters practice July 5 or 7 due to the Fourth of July holiday

3) There WILL BE Open Water Swim July 6. Don't forget to check Facebook for sign ups! Afterwards, if people want, we could head over to Concerts on the Square.....

4) Masters practice resumes July 12 and 14, which are the last two classes of the session. I will be in Florida, watching my son attempt to surf, and will not be here to coach you. To that end, I have left Chris Owen in charge, and he will have workouts for you.

5) REMEMBER TO SIGN UP FOR NEXT SESSION IF YOU ARE COMING BACK! Summer II starts JULY 17, despite what the website says! If any of you are doing part time Masters for Summer II, let me know, and I will get you signed up correctly in the computer so you don't have to pay full price.

6) Again, BE SAFE this Fourth of July. LOTS of people do LOTS of stupid stuff over the Fourth, and I would be completely devastated if any of you were to become a statistic.

~Anne

1500 Yards Up and Down The Mountain

Masters Group

Practice 10

30 June

WARM UP:

100 DAQUIRI

Drill

Arms Only

Quit Using Your Arms

Undulation

IM

Right Arm Left Arm

I Let You Choose Stroke 700

WORK OUT:

Up and Down the Mountain

25 Drill 725

50 Pull 775

75 Kick 850

100 Free 950

100 Stroke 1050

75 Pull 1125

50 Kick 1175

25 Drill 1200

4 x 50 Stroke of Choice 1400

COOL DOWN:

50 Pull 1450

50 Kick 1500

2000 Yards Up and Down the Mountain

Masters Group

Practice 10

30 June

WARM UP:

100 DAQUIRI

Drill

Arms Only

Quit Using Your Arms

Undulation

IM

Right Arm Left Arm

I Let You Choose Stroke 700

WORK OUT:

Up and Down the Mountain

25 Drill 725

50 Pull 775

75 Kick 850

100 Stroke 950

150 Choice 1100

200 Free 1300

150 Choice 1450

100 Stroke 1550

75 Pull 1625

50 Kick 1675

25 Drill 1700

4 x 50 Stroke of Choice 1900

COOL DOWN:

50 Pull 1950

50 Kick 2000

2300 Yards Up and Down the Mountain

Masters Group

Practice 10

30 June

WARM UP:

100 DAQUIRI

Drill

Arms Only

Quit Using Your Arms

Undulation

IM

Right Arm Left Arm

I Let You Choose Stroke 700

WORK OUT:

Up and Down the Mountain

25 Drill 725

50 Pull 775

75 Kick 850

100 Stroke 950

150 Choice 1100

200 Free 1300

150 Choice 1450

100 Stroke 1550

75 Pull 1625

50 Kick 1675

25 Drill 1700

500 Free 2200

COOL DOWN:

50 Pull 2250

50 Kick 2300

1600 Yards Stroke Shift

Masters Group

Practice 9

28 June

Warm Up:

50 VACATION

Very Fast Free

Any Stroke

Catch Up

Any Drill

Tarzan

IM

Only Pull

No Pull 400

Work Out:

8 x 50 Hard/ Easy Free 800

8 x 25 Stroke/ Free 1000

8 x 50 Hard/ Easy Stroke 1400

Cool Down:

50 Drill 1450

50 Kick 1500

50 Pull 1550

50 Choice 1600

2100 Yards Stroke Shift

Masters Group

Practice 9

28 June

Warm Up:

50 VACATION

Very Fast Free

Any Stroke

Catch Up

Any Drill

Tarzan

IM

Only Pull

No Pull 400

Work Out:

10 x 50 Hard/ Easy Free 900

10 x 25 Stroke/ Free 1200

10 x 50 Hard/ Easy Stroke 1700

200 Free 1900

Cool Down:

50 Free 1950

50 Drill 2000

50 Kick 2050

50 Pull 2100

2500 Yards Stroke Shift

Masters Group

Practice 9

28 June

Warm Up:

100 VACATION

Very Fast Free

Any Stroke

Catch Up

Any Drill

Tarzan

IM

Only Pull

No Pull 800

Work Out:

10 x 50 Hard/ Easy Free 1300

12 x 25 Stroke/ Free 1600

10 x 50 Hard/ Easy Stroke 2100

200 Free 2300

Cool Down:

50 Free 2350

50 Drill 2400

50 Kick 2450

50 Pull 2500

Triathlete Workout 27

Masters Group

Practice 9

28 June

Warm Up:

100 VACATION

Very Fast Free

Any Stroke

Catch Up

Any Drill

Tarzan

IM

Only Pull

No Pull 800

Work Out:

Today is all free, and the goal is to work the blue zones for speed. To that end, swim sets of 15 moinutes. You should be able to get two in easily. Concentrate on power and speed in the blue zones, and relax with easy stroke the rest of the way.

Take a two minute rest between sets.

Cool Down:

50 Pull

50 Kick

50 Choice

1800 Yards Down the Mountain

Masters Group

Practice 8

23 June

WARM UP:

50 EARLY

Eight Kick Switch

Arms Only

Right Arm/ Left Arm

Legs Only

Your Choice 250

Main Workout:

400 Free 650

300 Choice 950

200 Back 1150

150 Breast 1300

100 Kick 1400

75 Pull 1475

50 Fly 1525

25 Drill 1550

Cool Down:

50 Stroke 1600

100 Pull 1700

100 Kick 1800

2400 Yards Down the Mountain

Masters Group

Practice 8

23 June

WARM UP:

100 EARLY

Eight Kick Switch

Arms Only

Right Arm/ Left Arm

Legs Only

Your Choice 500

Main Workout:

500 Free 1000

400 Breast 1400

300 Back 1700

200 IM 1900

100 Kick 2000

75 Pull 2075

50 Fly 2125

25 Drill 2150

Cool Down:

50 Stroke 2200

100 Pull 2300

100 Kick 2400

2900 Yards Down the Mountain

Masters Group

Practice 8

23 June

WARM UP:

100 EARLY

Eight Kick Switch

Arms Only

Right Arm/ Left Arm

Legs Only

Your Choice 500

Main Workout:

500 Free 1000

400 Breast 1400

300 Back 1700

200 IM 1900

100 Kick 2000

75 Pull 2075

50 Fly 2125

25 Drill 2150

500 Free 2650

Cool Down:

50 Stroke 2700

100 Pull 2800

100 Kick 2900

NO Tri Workout on Tuesday, June 21!

We are doing flippers today, so there is no tri workout for this week. Tune in next Tuesday for the next installment of Masters Tri!

Thanks :)

3600 Yards Flippers

Masters Group

Practice 7

21 June

WARM UP:

50 BURRITOS

Breast

Undulation

Right Arm/ Left Arm

Repeat Any One

IM

Tarzan

Only Pull

Stroke of Choice 400

WORK OUT:

You guys know the drill by now….. flippers on, all kick, and ABSOLUTELY NO BREAST STROKE KICK. Unless, of course, you enjoy knee and hip pain. Your call J

**All Sets are 25 Full Sprint, 50 ¾ Sprint, 75 ½ Sprint, 100 Easy**

25-50-75-100-200 Free Kick 850

25-50-75-100-200 Back Kick 1300

25-50-75-100-200 Fly Kick 1750

25-50-75-100-200 Free Kick 2200

25-50-75-100-200 Back Kick 2650

25-50-75-100-200 Fly Kick 3100

300 Choice~ MAY USE ARMS 3400

COOL DOWN:

100 Pull 3500

50 Drill 3550

50 Choice 3600

2800 Yards Flippers

Masters Group

Practice 7

21 June

WARM UP:

100 BURRITOS

Breast

Undulation

Right Arm/ Left Arm

Repeat Any One

IM

Tarzan

Only Pull

Stroke of Choice 800

WORK OUT:

You guys know the drill by now….. flippers on, all kick, and ABSOLUTELY NO BREAST STROKE KICK. Unless, of course, you enjoy knee and hip pain. Your call J

**All Sets are 25 Full Sprint, 50 ¾ Sprint, 75 ½ Sprint, 100 Easy**

25-50-75-100 Free Kick 1050

25-50-75-100 Back Kick 1300

25-50-75-100 Fly Kick 1550

25-50-75-100 Free Kick 1800

25-50-75-100 Back Kick 2050

25-50-75-100 Fly Kick 2300

300 Choice~ MAY USE ARMS 2600

COOL DOWN:

100 Pull 2700

50 Drill 2750

50 Choice 2800

2300 Yards Flippers

Masters Group

Practice 7

21 June

WARM UP:

50 BURRITOS

Breast

Undulation

Right Arm/ Left Arm

Repeat Any One

IM

Tarzan

Only Pull

Stroke of Choice 400

WORK OUT:

You guys know the drill by now….. flippers on, all kick, and ABSOLUTELY NO BREAST STROKE KICK. Unless, of course, you enjoy knee and hip pain. Your call J

**All Sets are 25 Full Sprint, 50 ¾ Sprint, 75 ½ Sprint, 100 Easy**

25-50-75-100 Free Kick 650

25-50-75-100 Back Kick 900

25-50-75-100 Fly Kick 1150

25-50-75-100 Free Kick 1400

25-50-75-100 Back Kick 1650

25-50-75-100 Fly Kick 1900

200 Choice~ MAY USE ARMS 2100

COOL DOWN:

100 Pull 2200

50 Drill 2250

50 Choice 2300

1500 Yards Breast

Masters Group

Practice 6

16 June

Warm Up:

50 BATTER

Breast

Any Drill

Tarzan

Tarzan

Easy Free

Reverse IM 300

Main Workout:

10 x 50 Breast as Stroke/ Kick/ Pull/ Drill/ Stroke 800

10 x 50 Free as Stroke/ Kick/ Pull/ Drill/ Stroke 1300

100 Free, stopping as little as possible 1400

Cool Down:

50 Free 1450

50 Choice 1500

2300 Yards Breast

Masters Group

Practice 6

16 June

Warm Up:

100 BATTER

Breast

Any Drill

Tarzan

Tarzan

Easy Free

Reverse IM 600

Main Workout:

10 x 50 Breast as Stroke/ Kick/ Pull/ Drill/ Stroke 1100

10 x 50 Free as Stroke/ Kick/ Pull/ Drill/ Stroke 1600

4 x 100 Free 2000

200 Breast 2200

Cool Down:

50 Free 2250

50 Choice 2300

3800 Yards Breast

Masters Group

Practice 6

16 June

Warm Up:

100 BATTER

Breast

Any Drill

Tarzan

Tarzan

Easy Free

Reverse IM 600

Main Workout:

10 x 50 Breast as Stroke/ Kick/ Pull/ Drill/ Stroke on 1:00 1100

10 x 50 Free as Stroke/ Kick/ Pull/ Drill/ Stroke on :50 1600

4 x 100 Free on 1:30 2000

200 Breast on 3:30 2200

1000 Free, 3 breaths per 25 3200

200 Breast on 3:30 3400

4 x 100 Free on 1:30 3700

Cool Down:

50 Free 3750

50 Choice 3800

Triathlete Workout 26

Masters Group

Practice

14 June

WARM UP:

50 POTATO

Pull

Only Fly

Tarzan

Any Kick

Tarzan

Only Breast

WORK OUT:

Freestyle swim, 1000 yards. Every 4th 25, you will swim either breast or backstroke. Two minute break

Freestyle swim, 1000 yards, every 4th 25 you will do either all kick or all pull. Alternate kick and pull between the 25s.

Repeat as time allows.

COOL DOWN:

50 Pull

50 Kick

50 Drill

50 Easy Free

4000 Yards Free or Breast

Masters Group

Practice

14 June

WARM UP:

100 POTATO

Pull

Only Back

Tarzan

Any Kick

Tarzan

Only Breast 600

WORK OUT:

10 x 100 as Free/ Choice on 1:30 1600

10 x 50 Hard/ Easy on :35/ :55 2100

2 x 200 Breast on 3:20 2500

(let me know how this time works!)

4 x 200 IM on 3:00 3300

(again, how is the time for you?)

500 Free long and easy 3800

COOL DOWN:

50 Pull 3850

50 Kick 3900

50 Drill 3950

50 Easy Free 4000

2300 Yards Free or Breast

Masters Group

Practice

14 June

WARM UP:

100 POTATO

Pull

Only Back

Tarzan

Any Kick

Tarzan

Only Breast 600

WORK OUT:

10 x 100 as Free/ Choice 1600

10 x 50 Hard/ Easy 2100

COOL DOWN:

50 Pull 2150

50 Kick 2200

50 Drill 2250

50 Easy Free 2300

900 Yards Free or Breast

Masters Group

Practice

14 June

WARM UP:

50 POTATO

Pull

Only Back

Tarzan

Any Kick

Tarzan

Only Breast 300

WORK OUT:

4 x 25 Eight Kick Switch 400

4 x 25 as Free/ Breast 500

4 x 25 Free, breathing every 3rd or 5th 600

50 Free 650

50 Choice 700

COOL DOWN:

50 Pull 750

50 Kick 800

50 Drill 850

50 Easy Free 900

Wheel Of Fortune

Masters Group

Practice 4

9 June

Today's workout is more of a fun one.... your warm up and cool down are built right into the workout game.

Hit the stopwatch on your watch, then hit it again. Whatever the hundredths reads is the number of what you have to do next. For instance, 1.02 means that you do :02, which is 4 x 25 as Free/ Choice. Then you do the next, and so on, and so forth. Your yardage is variable, depending on how hard you push, and what you do. Enjoy!!!

:00 10 Push Ups :50 Ask Anne about Open Water Swims

:01 60 Second Break :51 100 Free DO FLIP TURNS

:02 4 x 25 as Free/ Choice :52 Lunges twice around pool

:03 50 Tarzan :53 50 Fly

:04 100 Free :54 60 Seconds rest

:05 4 x 50 IM :55 100 Frankenstein

:06 Ask Eric about tris with his son :56 100 Back

:07 4 x 50 Drill/ Stroke :57 Ribbit like a frog

:08 100 Frankenstein :58 25 Sit ups

:09 1000 Free :59 Ask Janice about her favorite workout

:10 Get a Drink :60 4 x 50 Tarzan

:11 25 Sit Ups :61 100 Breast

:12 4 x 25 Sprint Free :62 100 IM

:13 100 Kick :63 Planks on the deck for 1:00

:14 100 Hands in Fists :64 10 x 25 Drill of choice

:15 500 Free :65 100 Water running

:16 4 x 50 IM :66 4 x 50 8 (6) (4) (2) Kick Switch

:17 50 Butterfly :67 Ask Wendy how she met her husband

:18 200 Free :68 50 Back

:19 Planks on the deck for 1:00 :69 100 Reverse IM

:20 Ask Elizabeth about her kids :70 2 x 50 Fly

:21 Bark like a dog :71 200 Stroke in blue zone, free elsewhere

:22 60 Second Break :72 10 Push Ups

:23 50 Water running :73 1000 Free

:24 4 x 100 IM :74 50 Breast

:25 4 x 100 :75 60 Seconds rest

:26 Lunges around the pool :76 4 x 50 Rambo Runs

:27 4 x 25, 2 breaths each :77 4 x 25 Sprint free

:28 100 Eight Kick Switch :78 25 Jumping jacks

:29 4 x 50 as Back/ Breast :79 2 x 100 IM

:30 10 x 25 as Free/ Fly :80 100 Hands in fists

:31 25 Jumping Jacks :81 Buzz like a bee

:32 200 Breast :82 100 Free

:33 100 Pull :83 4 x 25 No breathing if you can!

:34 Ask Andy swim officiating :84 60 Seconds rest

:35 100 Breast :85 Follow the person to the left of you

:36 Meow like a cat :86 Ask Missy about Lucy

:37 50 Two Arm Backstroke :87 100 Free, FLIP TURNS every turn

:38 200 Back :88 200 Pull

:39 10 x 25 as Kick/ Pull :89 100 Any kick but free

:40 4 x 50 Rambo runs :90 4 x 50 Choice

:41 200 Back :91 50 Free

:42 100 Fly :92 4 x 50 IM

:43 200 Choice :93 100 Any pull but free

:44 Oink like a pig :94 Crow like a rooster

:45 50 No arms, no legs :95 60 Seconds rest

:46 4 x 50 Drill :96 100 Catch Up

:47 10 x 25 as Back/ Breast :97 500 Free

:48 60 Second Break :98 200 Kick

:49 Ask Tara about running a marathon :99 10 x 25 one breath only

Triathlete Workout 25

Masters Group

Practice 3

7 June

WARM UP:

50 TOILET

Tarzan

Only Arms

IM

Legs Only

Eight Kick Switch

Tarzan

WORK OUT:

Free, 10 minute set. On the way towards the warm water pool, give 80% effort, on the way back to the wall, give 50% effort. I should see an obvious difference in speed. Two minutes rest.

Free, 10 minute set. As close to full effort as you can give. Speed should be obvious. Two minutes rest.

Free/ Choice, 10 minute set. Stroke of choice in the blue zones, free everywhere else. Transitions should be smooth and seamless. Two minutes rest.

Repeat as time allows.

COOL DOWN:

50 Pull

50 Kick

50 Drill

50 Easy Free

2200 Yards Flutterfly

Masters Group

Practice 3

7 June

WARM UP:

100 TOILET

Tarzan

Only Arms

IM

Legs Only

Eight Kick Switch

Tarzan 600

WORK OUT:

10 x 100 as 25 Flutterfly/ 25 Free Drill/ 25 Fly/ 25 Free 1600

4 x 100 Choice 2000

COOL DOWN:

50 Pull 2050

50 Kick 2100

50 Drill 2150

50 Free 2200

1800 Yards Flutterfly

Masters Group

Practice 3

7 June

WARM UP:

50 TOILET

Tarzan

Only Arms

IM

Legs Only

Eight Kick Switch

Tarzan 300

WORK OUT:

8 x 100 as 25 Flutterfly/ 25 Free Drill/ 25 Fly/ 25 Free 1100

4 x 100 Choice 1500

100 Free 1600

COOL DOWN:

50 Pull 1650

50 Kick 1700

50 Drill 1750

50 Free 1800

2500 Yards Back

Masters Group

Practice 2

2 June

WARM UP:

100 HUMIDITY

Hands in Fists

Undulation

Mid-Pace Free

IM

Drill

IM

Tarzan

Your Choice Stroke 800

WORK OUT:

12 x 25 as Back Kick/ Back Stroke 1100

12 x 25 as Back Pull/ Back Stroke 1400

12 x 25 as Back Pull with Fly Kick/ Back Stroke 1700

200 Back 1900

200 Free 2100

200 Choice 2300

COOL DOWN:

100 Pull 2400

100 Kick 2500

2000 Yards Back

Masters Group

Practice 2

2 June

WARM UP:

500 HUMIDITY

Hands in Fists

Undulation

Mid-Pace Free

IM

Drill

IM

Tarzan

Your Choice Stroke 400

WORK OUT:

12 x 25 as Back Kick/ Back Stroke 700

12 x 25 as Back Pull/ Back Stroke 1000

12 x 25 as Back Pull with Fly Kick/ Back Stroke 1300

200 Back 1500

100 Free 1600

200 Choice 1800

COOL DOWN:

100 Pull 1900

100 Kick 2000