1350 Yards Free

Masters Swim

Interim Practice 3

October 31

HAPPY HALLOWEEN!!

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

1900 Yards Free

Masters Swim

Interim Practice 3

October 31

HAPPY HALLOWEEN!

Warm Up:

2 x 50 FALL

Free

Arms

Legs

Long Axis (Free or Back) 400

Work Out:

3 x 100 as Free/ Pull/ Kick 700

4 x 50 Free 900

400 Yards Free 1300

4 x 50 Free 1500

200 Free 1700

Cool Down:

50 Kick 1750

50 Pull 1800

50 Swim 1850

50 Choice 1900

2600 Yards Free

Masters Swim

Interim Practice 3

October 31

HAPPY HALLOWEEN!!

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

400 Fast Free

12 x 25 Free/ Drill/ Choice 1400

400 Easy Free 1800

12 x 25 Free/ Choice 2100

400 Choice 2500

Cool Down:

50 Kick 2550

50 Pull 2600

2500 Yards Speed Build

Masters Group

Interim Practice 2

October 27

Warm Up:

100 BADGERS

Breast

Any Kick

Drill of Choice

Go Fast

Easy Free

Reverse IM

Stroke 700

Work Out:

FREE
4 x 50 Build 1:10/ 1:05/ 1:00/ :55 900
2 x 50 Fast :45 1000
1 x 50 Easy 1:00 1050
3 x 50 Fast :45 1200
1 x 50 Easy 1:20 1250
4 x 50 Fast :45 1450

STROKE OF CHOICE

*add 15 seconds to each time for back, 25 seconds for breast*
4 x 50 Build 1:10/ 1:05/ 1:00/ :55 1650

2 x 50 Fast :45 1850
1 x 50 Easy 1:00 1900

3 x 50 Fast :45 2050
1 x 50 Easy 1:20 2100
4 x 50 Fast :45 2300

Cool Down:

100 Drill 2300

100 Pull 2400

100 Kick 2500

1900 Yards Speed Build

Masters Group

Interim Practice 2

October 27

Warm Up:

50 BADGER

Breast

Any Kick

Drill of Choice

Go Fast

Easy Free

Reverse IM

Stroke 300

Work Out:

FREE
4 x 50 Build 1:30/ 1:20/ 1:10/ 1:00 500

2 x 50 Fast :50 600
1 x 50 Easy 1:30 650
3 x 50 Fast :55 800
1 x 50 Easy 1:30 850
3 x 50 Fast 1:00 1000

STROKE OF CHOICE

*add 15 seconds to each time for back, 25 seconds for breast*
4 x 50 Build 1:30/ 1:20/ 1:10/ 1:00 1200

2 x 50 Fast :50 1300
1 x 50 Easy 1:30 1350

3 x 50 Fast :55 1500
1 x 50 Easy 1:30 1550
4 x 50 Fast 1:00 1750

Cool Down:

50 Drill 1800

50 Pull 1850

50 Kick 1900

1300 Yards Speed Build

Masters Group

Interim Practice 2

October 27

Warm Up:

50 BADGER

Breast

Any Kick

Drill of Choice

Go Fast

Easy Free

Reverse IM

Stroke 300

Work Out:

FREE
4 x 50 Build 1:45/ 1:40/ 1:35/ 1:30 500

2 x 50 Fast 1:15 600
1 x 50 Easy 1:45 650
3 x 50 Fast 1:15 800
1 x 50 Easy 2:00 850
3 x 50 Fast 1:15 1000

Cool Down:

100 Drill 1100

100 Pull 1200

100 Kick 1300

*~*~REMINDER~*~*

Hey all, please remember that these two interim weeks are ONLY for people who have signed up for the Fall I/ Fall II double session.

Have a great day! :)

Anne

2500 Yards Doable Distance

Masters Group

Interim Practice 1

October 25

Warm Up:

100 PACKERS

Pull

Any Stroke

Catch Up

Kick

Eight Kick Switch

Reverse IM

Sprint 700

Work Out:

3 x 500 Free as follows, 2 minutes rest between 2200

1) 500 Free~ as fast as you can

2) 500 Free~ no breathing in the blue zones

3) 500 Free~ every 4^th 25 as breast or back

Cool Down:

100 Drill 2300

100 Pull 2400

100 Kick 2500

2000 Yards Doable Distance

Masters Group

Interim Practice 1

October 25

Warm Up:

50 PACKERS

Pull

Any Stroke

Catch Up

Kick

Eight Kick Switch

Reverse IM

Sprint 350

Work Out:

3 x 500 Free as follows, 2 minutes rest between 1850

1) 500 Free~ as fast as you can

2) 500 Free~ no breathing in the blue zones

3) 500 Free~ every 4^th 25 as breast or back

Cool Down:

50 Drill 1900

50 Pull 1950

50 Kick 2000

1500 Yards Doable Distance

Masters Group

Interim Practice 1

October 25

Warm Up:

50 PACKERS

Pull

Any Stroke

Catch Up

Kick

Eight Kick Switch

Reverse IM

Sprint 350

Work Out:

5 x 200 Free as follows, 2 minutes rest between 1350

1) 200 Free~ as fast as you can

2) 200 Free~ no breathing in the blue zones

3) 200 Free~ every 4^th 25 as breast or back

4) 200 Free~ kick every third pull

5) 200 Free~ long and easy

Cool Down:

50 Drill 1400

50 Pull 1450

50 Kick 1500

Wheel of Fortune

BRING A STOP WATCH IF YOU HAVE ONE!

:00 10 Push Ups :50 Ask Anne about Diving

: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 being a swim official :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 Adam about his job

: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 Andy about the Brewer Game

:18 200 Free :68 50 Back

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

:20 Ask Deb about her daughter :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 Jodi about baby catching :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 Point to LaPointe :99 10 x 25 one breath only

2000 Yards Flippers

Masters Group

Practice 8

13 October

Warm Up:

100 SKIPS

Swim

Kick

IM

Pull

Stroke of Choice 500

Work Out:

**ALL KICK**ABSOLUTELY NO BREAST**

6 X 50 Free as Sprint/ Easy 800

6 x 50 as Fly/ Back 1100

6 x 50 as Choice 1400

3 x 100 Fly/ Back/ Breast/ Free/ IM 1700

Cool Down:

**FINS OFF**

100 Free 1800

100 Kick 1900

100 Pull 2000

2400 Yards Flippers

Masters Group

Practice 8

13 October

Warm Up:

100 SKIPS

Swim

Kick

IM

Pull

Stroke of Choice 500

Work Out:

**ALL KICK**ABSOLUTELY NO BREAST**

8 X 50 Free as Sprint/ Easy 900

8 x 50 as Fly/ Back 1300

8 x 50 as Choice 1700

4 x 100 Fly/ Back/ Breast/ Free/ IM 2100

Cool Down:

**FINS OFF**

100 Free 2200

100 Kick 2300

100 Pull 2400

2700 Yards Flippers

Masters Group

Practice 8

13 October

Warm Up:

100 SKIPS

Swim

Kick

IM

Pull

Stroke of Choice 500

Work Out:

**ALL KICK**ABSOLUTELY NO BREAST**

10 X 50 Free as Sprint/ Easy 1000

10 x 50 as Fly/ Back 1500

10 x 50 as Choice 2000

5 x 100 Fly/ Back/ Breast/ Free/ IM 2500

Cool Down:

**FINS OFF**

100 Free 2600

100 Kick 2700

100 Pull 2800

1500 Yards Change Up

Masters Group

Practice 3

October 11

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

2200 Yards Change Up

Masters Group

Practice 3

October 11

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

4 x 100 Choice 2000

Cool Down:

50 Free 2050

50 Drill 2100

50 Kick 2150

50 Pull 2200