2500 Yards Butterfly

Masters Group

Practice 9

January 30-31

WARM UP

50 FORGOT

Free

Only Kick

Right Arm/ Left Arm

Good Stroke

Only Pull

Tarzan                                                                            300

WORK OUT

16 x 25 as Fly Kick/ Flutterfly                                        700

200 Free                                                                         900

16 x 25 as Fly Pull/ Flutterfly                                         1300

200 Choice                                                                      1500

16 x 25 as Free/ Fly                                                        1900

400 Free                                                                         2300

COOL DOWN

50 Pull                                                                            2350

50 Kick                                                                           2400

50 Drill                                                                          2450

50 Choice                                                                        2500

                                                

2000 Yards Butterfly

Masters Group

Practice 9

January 30-31

WARM UP

50 FORGOT

Free

Only Kick

Right Arm/ Left Arm

Good Stroke

Only Pull

Tarzan                                                                            300

WORK OUT

12 x 25 as Fly Kick/ Flutterfly                                        600

100 Free                                                                         700

12 x 25 as Fly Pull/ Flutterfly                                         1000

100 Choice                                                                       1100

12 x 25 as Free/ Fly                                                        1400

400 Free                                                                         1800

COOL DOWN

50 Pull                                                                            1850

50 Kick                                                                           1900

50 Drill                                                                          1950

50 Choice                                                                        2000

                                                

1600 Yards Butterfly

Masters Group

Practice 9

January 30-31

WARM UP

50 FORGOT

Free

Only Kick

Right Arm/ Left Arm

Good Stroke

Only Pull

Tarzan                                                                            300

WORK OUT

12 x 25 as Fly Kick/ Flutterfly                                        600

100 Free                                                                         700

12 x 25 as Fly Pull/ Flutterfly                                         1000

100 Choice                                                                       1100

12 x 25 as Free/ Fly                                                        1400

COOL DOWN

50 Pull                                                                            1450

50 Kick                                                                           1500

50 Drill                                                                          1550

50 Choice                                                                        1600

                                                

700 Yards Weekend Torture

Masters Group

Weekend Torture

27-29 January

Warm Up:

50 NO PACK

No Free

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

Triathlete Workout

Masters Group

Practice 8

25- 26 January

Warm Up:

100 BICHON

Breast

IM

Catch Up

Hands in Fists

Only Kick

No Free                                                                                                             600

Work Out:

For a period of 10 minutes:

Swim non-stop freestyle.  Start each 25 slow, build quickly to a sprint at the middle of the pool, then slow to the end of the lane.

At the end of the set, 2 minutes down time

For a period of 10 minutes:

Swim non-stop freestyle.  Kick EVERY THIRD PULL ONLY, and just enough to keep your feet from dragging you down.  Start each 50 at a sprint pace, and gradually slow to easy at the end of the 50.

At the end of the set, 2 minutes down time

For a period of 10 minutes:

Swim non-stop freestyle KICK.  Start slow, build to sprint, then back to slow, within the framework of each 50.

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

2800 Yards Hard Easy

Masters Group

Practice 8

25- 26 January

Warm Up:

100 BICHON

Breast

IM

Catch Up

Hands in Fists

Only Kick

No Free                                                                                              600

                                               

Main Workout:

20 x 50 as Fast/ Slow                                                                         1600

20 x 25 as Free/ Choice                                                                      2100

500 Free                                                                                            2600

100 IM                                                                                              2700

Cool Down: 

50 Kick                                                                                              2750

50 Pull                                                                                               2800

200 Yards Hard Easy

Masters Group

Practice 8

25- 26 January

Warm Up:

100 BICHON

Breast

IM

Catch Up

Hands in Fists

Only Kick

No Free                                                                                              600

                                               

Main Workout:

20 x 50 as Fast/ Slow                                                                         1600

20 x 25 as Free/ Choice                                                                      2100

Cool Down: 

50 Kick                                                                                              2150

50 Pull                                                                                               2200

1900 Yards Hard Easy

Masters Group

Practice 8

25- 26 January

Warm Up:

100 BICHON

Breast

IM

Catch Up

Hands in Fists

Only Kick

No Free                                                                                              600

                                               

Main Workout:

10 x 50 as Fast/ Slow                                                                         1100

20 x 25 as Free/ Choice                                                                      1600

2 x 100 Free                                                                                                1800

Cool Down: 

50 Kick                                                                                              1850

50 Pull                                                                                               1900

2600 Yards Up and Down the Mountain

Masters Swim

Practice 7

January 23-24

Warm Up:

50 SUPER BOWL

Stroke of Choice

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 23-24

Warm Up:

50 SUPER BOWL

Stroke of Choice

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 23-24

Warm Up:

50 SUPER BOWL

Stroke of Choice

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

2700 Yards Tri Workout

Masters Group

Practice 6

18-19 January

Warm Up:

100 FROSTY

Free

Reverse IM

Only Kick

Stroke of Choice

Tarzan

Your Choice Drill                                                                                600

                                               

Main Workout:

2 x 1000 Free.  Within each 100, break into ascending speed 25s, so 1^st 25 easy, 2^nd 25 medium, 3^rd 25 hard, 4^th 25 all out, 5^th 25 easy, etc.  Your goal is to be able to change speeds within each 100 of the 1000, visible to the eye of someone observing the swim.                                                                2600

Cool Down: 

50 Pull                                                                                               2650

50 Kick                                                                                              2700