2500 Yards Pieces of Free

Masters Group

Practice 3

14 June

Warm Up:

50 PAWN STAR

Pull

Any Drill
Wide Arm Free
No Arms

Stroke Count
Take Off A Stroke
All Sprint
Relaxed Stroke 400

Main Workout:

75 Tarzan 475

75 Frankenstein 550

75 Kick 625

75 Pull 700

300 Free 1000

100 Tarzan 1100

100 Frankenstein 1200

100 Kick 1300

100 Pull 1400

300 Free 1700

75 Tarzan 1775

75 Frankenstein 1850

75 Kick 1925

75 Pull 2000

300 Free 2300

Cool Down:

100 Drill 2400

100 Free 2500

2350 Yards Four Sets

Masters Group

Practice 2

10 June

Warm Up:

100 JUNE

Just Arms
U Choose
No Arms
Eight Kick Switch 400

Main Workout:

4 x 25 Sprint 500

4 x 50 Stroke of Choice 700

4 x 100 Free 1100

4 x 50 Drill 1300

4 x 25 3 Breaths or Less 1400

4 x 50 Drop a Stroke 1600

4 x 25 Fast/ Easy 1700

4 x 50 Kick/ Pull 1900

4 x 25 Build 2000

4 x 50 Frankenstein 2200

Cool Down:

50 Drill 2250

50 Pull 2300

50 Kick 2350

1850 Yards Four Sets

Masters Group

Practice 2

10 June

Warm Up:

100 JUNE

Just Arms
U Choose
No Arms
Eight Kick Switch 400

Main Workout:

4 x 25 Sprint 500

4 x 50 Stroke of Choice 700

4 x 100 Free 1100

4 x 50 Drill 1300

4 x 25 3 Breaths or Less 1400

4 x 50 Drop a Stroke 1600

4 x 25 Fast/ Easy 1700

Cool Down:

50 Drill 1750

50 Pull 1800

50 Kick 1850

1550 Yards Four Sets

Masters Group

Practice 2

10 June

Warm Up:

100 JUNE

Just Arms
U Choose
No Arms
Eight Kick Switch 400

Main Workout:

4 x 25 Sprint 500

4 x 50 Stroke of Choice 700

4 x 100 Free 1100

4 x 50 Drill 1300

4 x 25 3 Breaths or Less 1400

Cool Down:

50 Drill 1450

50 Pull 1500

50 Kick 1550

2400 Yards Up and Down the Mountain

Masters Group

Practice 1

8 June

Warm Up:

100 BASEBALL

Breast Stroke

Arms Only

Swim Free

Eight Kick Switch

Back Stroke

Any Drill

Legs Only

Left Arm/ Right Arm 800

Main Workout: Up and Down the Mountain

25 Free

50 Stroke

75 Free

100 Stroke

150 Free

200 Stroke

300 Free

200 Stroke

150 Free

100 Stroke

75 Free

50 Stroke

25 Free 2300

Cool Down:

50 Kick

50 Pull 2400

2000 Yards Up and Down the Mountain

Masters Group

Practice 1

8 June

Warm Up:

50 BASEBALL

Breast Stroke

Arms Only

Swim Free

Eight Kick Switch

Back Stroke

Any Drill

Legs Only

Left Arm/ Right Arm 400

Main Workout: Up and Down the Mountain

25 Free

50 Stroke

75 Free

100 Stroke

150 Free

200 Stroke

300 Free

200 Stroke

150 Free

100 Stroke

75 Free

50 Stroke

25 Free 1900

Cool Down:

50 Kick

50 Pull 2000

1500 Yards Up and Down the Mountain

Masters Group

Practice 1

8 June

Warm Up:

50 BASEBALL

Breast Stroke

Arms Only

Swim Free

Eight Kick Switch

Back Stroke

Any Drill

Legs Only

Left Arm/ Right Arm 400

Main Workout: Up and Down the Mountain

25 Free

50 Stroke

75 Free

100 Stroke

150 Free

200 Stroke

150 Free

100 Stroke

75 Free

50 Stroke

25 Free 1400

Cool Down:

50 Kick

50 Pull 1500