Wednesday, January 30, 2013

Ironman Workout


Masters Group
Practice 8
31 January

Warm Up:

100 BICHON

Breast
IM
Catch Up
Hands in Fists
Only Kick
No Free                                                                                                            

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.

Cool Down~ SLOW and EASY

50 Stroke of Choice
50 Pull
50 Kick
50 Free
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2800 Yards Hard~ Easy


Masters Group
Practice 8
31 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
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2200 Yards Hard~ Easy


Masters Group
Practice 8
31 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
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1900 Yards Hard~ Easy


Masters Group
Practice 8
31 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
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Wednesday, January 23, 2013

2000 Yards Breast


Masters Group
Practice 6
24 January

Warm Up:

100 FROSTY

Free
Reverse IM
Only Kick
Stroke of Choice
Tarzan
Your Choice Drill                                                                                600
                                               
Main Workout:

100 Breast 3 Kicks 1 Pull                                                                     700
100 Breast 3 Pulls 1 Kick                                                                     800
100 Breast Pull Fly Kick                                                                      900
100 Breast                                                                                          1000

100 Free 3 Kicks 1 Pull                                                                        1100
100 Free 3 Pulls 1 Kick                                                                        1200
100 Free Kick Fly Pull                                                                         1300
100 Free                                                                                            1400

100 Breast 3 Kicks 1 Pull                                                                     1500
100 Breast 3 Pulls 1 Kick                                                                     1600
100 Breast Pull Fly Kick                                                                      1700
100 Breast                                                                                          1800

Cool Down:

100 Pull                                                                                              1900
100 Kick                                                                                             2000
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2400 Yards Breast


Masters Group
Practice 6
24 January

Warm Up:

100 FROSTY

Free
Reverse IM
Only Kick
Stroke of Choice
Tarzan
Your Choice Drill                                                                                                       600
                                                           
Main Workout:

100 Breast 3 Kicks 1 Pull                                                                                          700
100 Breast 3 Pulls 1 Kick                                                                                          800
100 Breast Pull Fly Kick                                                                                            900
100 Breast                                                                                                                 1000

100 Free 3 Kicks 1 Pull                                                                                              1100
100 Free 3 Pulls 1 Kick                                                                                              1200
100 Free Kick Fly Pull                                                                                               1300
100 Free                                                                                                                     1400

100 Breast 3 Kicks 1 Pull                                                                                          1500
100 Breast 3 Pulls 1 Kick                                                                                          1600
100 Breast Pull Fly Kick                                                                                            1700
100 Breast                                                                                                                 1800

100 Free 3 Kicks 1 Pull                                                                                              1900
100 Free 3 Pulls 1 Kick                                                                                              2000
100 Free Kick Fly Pull                                                                                               2100
100 Free                                                                                                                     2200


Cool Down:

100 Pull                                                                                                                       2300
100 Kick                                                                                                                     2400
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2800 Yards Breast


Masters Group
Practice 6
24 January

Warm Up:

100 FROSTY

Free
Reverse IM
Only Kick
Stroke of Choice
Tarzan
Your Choice Drill                                                                                                            600
                                                           
Main Workout:

100 Breast 3 Kicks 1 Pull                                                                                      700
100 Breast 3 Pulls 1 Kick                                                                                      800
100 Breast Pull Fly Kick                                                                                       900
100 Breast                                                                                                         1000

100 Free 3 Kicks 1 Pull                                                                                         1100
100 Free 3 Pulls 1 Kick                                                                                         1200
100 Free Kick Fly Pull                                                                                          1300
100 Free                                                                                                            1400

100 Breast 3 Kicks 1 Pull                                                                                      1500
100 Breast 3 Pulls 1 Kick                                                                                      1600
100 Breast Pull Fly Kick                                                                                       1700
100 Breast                                                                                                         1800

100 Free 3 Kicks 1 Pull                                                                                         1900
100 Free 3 Pulls 1 Kick                                                                                         2000
100 Free Kick Fly Pull                                                                                          2100
100 Free                                                                                                            2200

100 Breast 3 Kicks 1 Pull                                                                                      2300
100 Breast 3 Pulls 1 Kick                                                                                      2400
100 Breast Pull Fly Kick                                                                                       2500
100 Breast                                                                                                         2600


Cool Down:

100 Pull                                                                                                             2700
100 Kick                                                                                                             2800
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Tri Workout


Masters Group
Practice 6
24 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 1st 25 easy, 2nd 25 medium, 3rd 25 hard, 4th 25 all out, 5th 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

Easy 500 Kick                                                                                    3100

Cool Down: 

50 Pull                                                                                               3150
50 Kick                                                                                              3200  
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Tuesday, January 22, 2013

1800 Yards Breast Stroke


Masters Group
Practice 5
22 January

WARM UP:

100 DOG FOOD

Drill of Choice
Only Pull
Good Breast Stroke
Free
Only Kick
Only Back
Drill of Choice                                                                          700

WORK OUT:

8 x 75 as Breast Pull/ Breast Kick/ Breast                                             1300

200 Free                                                                                              1500


COOL DOWN:

100 Free                                                                                              1600
100 Pull                                                                                                1700
100 Kick                                                                                              1800
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2200 Yards Breast Stroke


Masters Group
Practice 5
22 January

WARM UP:

100 DOG FOOD

Drill of Choice
Only Pull
Good Breast Stroke
Free
Only Kick
Only Back
Drill of Choice                                                                          700

WORK OUT:

8 x 75 as Breast Pull/ Breast Kick/ Breast                                             1300

200 Free                                                                                              1500

8 x 50 as Breast/ Free                                                                          1900


COOL DOWN:

100 Free                                                                                              2000
100 Pull                                                                                                2100
100 Kick                                                                                              2200
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2600 Yards Breast Stroke


Masters Group
Practice 5
22 January

WARM UP:

100 DOG FOOD

Drill of Choice
Only Pull
Good Breast Stroke
Free
Only Kick
Only Back
Drill of Choice                                                  700

WORK OUT:

8 x 75 as Breast Pull/ Breast Kick/ Breast                                             1300

200 Free                                                                                              1500

8 x 75 as Breast Kick/ Breast Drill/ Breast                                            2100

200 Free                                                                                              2300

COOL DOWN:

100 Free                                                                                              2400
100 Pull                                                                                                2500
100 Kick                                                                                              2600
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Wednesday, January 16, 2013

1800 Yards Choose Your Poison


Masters Group
Practice 4
17 January

Warm Up:

100 SNOWY
Stroke of Choice
No Pull
Only Free
With Hands in Fists
Your Choice Drill                                                                                500
                                               
Main Workout:

20 x 25 as Fly/ Choice/ Free/ Choice/ Drill                                        1000

4 x 125 as 50 Free/ 25 Drill/ 50 Free                                                          1500

4x 25 Choice                                                                                      1600

Cool Down: 

50 Free                                                                                              1650
50 Stroke                                                                                          1700
50 Pull                                                                                               1750
50 Kick                                                                                              1800  
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