Swim For Distance

Masters Group

Practice 26

March 28-29

WARM UP:

100 SKIPS

Swim

Kick

IM

Pull

Stroke                                                                            500

WORKOUT:

Swim til you drop!  You will swim continuous freestyle 50s for as long as you can.  I will keep track of the number that you swim, and your times.

COOL DOWN:

50 Pull                                                                  

50 Kick

2450 Down the Mountain

Masters Group

Practice 25

March 26-27

Warm Up:

50 SPRINGTIME

Stroke of Choice

Pull

IM

No Pull

Go Fast

Tarzan

IM

Make It Breast

Easy Free                                                                        500

Main Workout:

400 Free                                                                         900

300 Stroke                                                                     1200

200 Free                                                                         1400

100 Stroke                                                                      1500

75 Free                                                                           1575

50 Stroke                                                                       1625

25 Free                                                                           1650

3 x 100 IM                                                                     1950

6 x 50 as Drill/ Kick/ Pull                                               2250

100 Swim                                                                        2350

Cool Down:

50 Pull                                                                                      2400   

50 Kick                                                                                     2450

2050 Down the Mountain

Masters Group

Practice 25

March 26-27

Warm Up:

50 SPRINGTIME

Stroke of Choice

Pull

IM

No Pull

Go Fast

Tarzan

IM

Make It Breast

Easy Free                                                                        500

Main Workout:

400 Free                                                                         900

300 Stroke                                                                     1200

200 Free                                                                         1400

100 Stroke                                                                      1500

75 Free                                                                           1575

50 Stroke                                                                       1625

25 Free                                                                           1650

3 x 100 IM                                                                     1950

Cool Down:

50 Pull                                                                            2000  

50 Kick                                                                                     2050

1750 Yards Down the Mountain

Masters Group

Practice 25

March 26-27

Warm Up:

50 SPRINGTIME

Stroke of Choice

Pull

IM

No Pull

Go Fast

Tarzan

IM

Make It Breast

Easy Free                                                                        500

Main Workout:

400 Free                                                                         900

300 Stroke                                                                     1200

200 Free                                                                         1400

100 Stroke                                                                      1500

75 Free                                                                           1575

50 Stroke                                                                       1625

25 Free                                                                           1650

Cool Down:

50 Pull                                                                            1700   

50 Kick                                                                                     1750

Spring Session Masters

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Tri Workout

There is no Tri workout this week.  All triathletes should be doing the 3000 yard flippers workout.

3000 Yards Flippers

Masters Swim

Practice 24

March 21-22

Warm Up:

100 MOWING

Make It Free

Only Back

Whatever Drill

IM

No Kick

Go Fast                                                                                                             600

Work Out:

FLIPPERS ON!  Absolutely NO Breast Kick with Flippers on!

10 x 25 Free Kick Sprint                                                                                   850

10 x 25 Back Kick Sprint                                                                                  1100

10 x 25 Fly Kick Sprint                                                                                     1350

5 x 50 Free Kick                                                                                               1600

5 x 50 Back Kick                                                                                              1850

5 x 50 Fly Kick                                                                                                 2100

100 Free Kick                                                                                                   2200

100 Back Kick                                                                                                   2300

100 Fly Kick                                                                                                     2400

500 Free Kick                                                                                                   2900

Cool Down:

FLIPPERS OFF

100 Easy Choice                                                                                                3000

2500 Yards Flippers

Masters Swim

Practice 24

March 21-22

Warm Up:

100 MOWING

Make It Free

Only Back

Whatever Drill

IM

No Kick

Go Fast                                                                                                             600

Work Out:

FLIPPERS ON!  Absolutely NO Breast Kick with Flippers on!

10 x 25 Free Kick Sprint                                                                                   850

10 x 25 Back Kick Sprint                                                                                  1100

10 x 25 Fly Kick Sprint                                                                                     1350

5 x 50 Free Kick                                                                                               1600

5 x 50 Back Kick                                                                                              1850

5 x 50 Fly Kick                                                                                                 2100

100 Free Kick                                                                                                   2200

100 Back Kick                                                                                                   2300

100 Fly Kick                                                                                                     2400

Cool Down:

FLIPPERS OFF

100 Easy Choice                                                                                                2500

2200 Yards Flippers

Masters Swim

Practice 24

March 21-22

Warm Up:

100 MOWING

Make It Free

Only Back

Whatever Drill

IM

No Kick

Go Fast                                                                                                             600

Work Out:

FLIPPERS ON!  Absolutely NO Breast Kick with Flippers on!

10 x 25 Free Kick Sprint                                                                                   850

10 x 25 Back Kick Sprint                                                                                  1100

10 x 25 Fly Kick Sprint                                                                                     1350

5 x 50 Free Kick                                                                                               1600

5 x 50 Back Kick                                                                                              1850

5 x 50 Fly Kick                                                                                                 2100

Cool Down:

FLIPPERS OFF

100 Easy Choice                                                                                                2200

1700 Yards Time Droppers

Masters Swim

Practice 23

March 19-20

Warm Up:

50 DAFFODIL

Drill of Choice

Any Stroke

Free Kick

Free

Only Breast

Drill of Choice

IM

Long Axis                                                                                                         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

2000 Yards Time Droppers

Masters Swim

Practice 23

March 19-20

Warm Up:

50 DAFFODIL

Drill of Choice

Any Stroke

Free Kick

Free

Only Breast

Drill of Choice

IM

Long Axis                                                                                                         400

Work Out:

Time Droppers~ DO TWICE THROUGH

10 x 50 Free                                                                                                     1800

The first 50 is on 2:00, with each successive 50 having 5 seconds less time, ending 

at 1:15 on the very last one.

Cool Down:

200 Easy Choice                                                                                               2000

2500 Yards Time Droppers

Masters Swim

Practice 23

March 19-20

Warm Up:

50 DAFFODIL

Drill of Choice

Any Stroke

Free Kick

Free

Only Breast

Drill of Choice

IM

Long Axis                                                                                                         400

Work Out:

Time Droppers~ DO TWICE THROUGH

10 x 50 Free                                                                                                     1800

The first 50 is on 1:45, with each successive 50 having 5 seconds less time, ending 

at 1:00 on the very last one.

DO ONCE THROUGH

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

Cool Down:

200 Easy Choice                                                                                               2500

Tri Workout

Masters Group

Practice 22

March 14-15

WARM UP:

50 Pull

50 Kick

                                                                                     

WORK OUT:

1500 Free

1000 Free

500 Free

Try to stay at the following times, if your 1500 time = x

1500=x

1000= 2/3 x

500= 1/4x

COOL DOWN:

50 Pull                                                                           

50 Kick

2500 Yards Breast

Masters Group

Practice 22

March 14-15

WARM UP:

100 SHAMROCK

Stroke

Hands In Fists

Arms Only

Make It Free

Reverse IM

Only Back

Catch Up

Kick                                                                                800

WORK OUT:

500 Free                                                                         1300

400 Breast                                                                      1700

300 Free                                                                         2000

200 Breast                                                                      2200

         

100 Free                                                                         2300

COOL DOWN:

100 Pull                                                                           2400

100 Kick                                                                          2500  

2100 Yards Breast

Masters Group

Practice 22

March 14-15

WARM UP:

50 SHAMROCK

Stroke

Hands In Fists

Arms Only

Make It Free

Reverse IM

Only Back

Catch Up

Kick                                                                                400

WORK OUT:

500 Free                                                                         900

400 Breast                                                                      1300

300 Free                                                                         1600

200 Breast                                                                      1800

         

100 Free                                                                         1900

COOL DOWN:

100 Pull                                                                           2000

100 Kick                                                                          2100  

1600 Yards Breast

Masters Group

Practice 22

March 14-15

WARM UP:

50 SHAMROCK

Stroke

Hands In Fists

Arms Only

Make It Free

Reverse IM

Only Back

Catch Up

Kick                                                                                400

WORK OUT:

2 x 200 Breast                                                                800

3 x 100 Free                                                                             1100

2 x 100 Breast                                                                 1300

         

100 Free                                                                         1400

COOL DOWN:

100 Pull                                                                           1500

100 Kick                                                                          1600                                                                     

2600 Yards Breast

Masters Group

Practice 21

March 12- 13

WARM UP:

50 SPRING (do twice through)

Stroke of Choice

Pull

Remove a Stroke

IM

Mo Pull

Go Fast                                                                                              600

WORK OUT:

16 x 50 Breast as Pull/ Kick/ Pull with Dolphin/ Stroke                        1400

4 x 100 as GOOD Breast                                                                     1800

8 x 50 as Breast/ Free                                                                        2200

200 Free                                                                                            2400

COOL DOWN:

50 Pull                                                                                               2450

50 Kick                                                                                              2500

50 Free                                                                                              2550

50 Choice                                                                                           2600