2100 Yards Up and Down the Mountain

Masters Group

Practice 2

16 September

HAPPY BIRTHDAY ANDY!!

Warm Up:

50 BIRTHDAY

Back

IM

Really Fast Kick

Tarzan

Hands in Fists

Drill

Arms Only

Your Choice 400

Main Workout: Up and Down the Mountain

All swims are Free first, then Stroke of Choice

2 x 25

2 x 50

2 x 75

2 x 100

2 x 150

2 x 100

2 x 75

2 x 50

2 x 25 1700

12 x 25 in IM order 2000

Cool Down:

50 Pull

50 Kick 2100

1800 Yards Up and Down the Mountain

Masters Group

Practice 2

16 September

HAPPY BIRTHDAY ANDY!!

Warm Up:

25 BIRTHDAY

Back

IM

Really Fast Kick

Tarzan

Hands in Fists

Drill

Arms Only

Your Choice 200

Main Workout: Up and Down the Mountain

All swims are Free first, then Stroke of Choice

2 x 25

2 x 50

2 x 75

2 x 100

2 x 150

2 x 100

2 x 75

2 x 50

2 x 25 1500

4 x 50 in IM order 1700

Cool Down:

50 Pull

50 Kick 1800

1500 Yards Up and Down The Mountain

Masters Group

Practice 2

16 September

HAPPY BIRTHDAY ANDY!!

Warm Up:

50 BIRTHDAY

Back

IM

Really Fast Kick

Tarzan

Hands in Fists

Drill

Arms Only

Your Choice 400

Main Workout: Up and Down the Mountain

All swims are Free first, then Stroke of Choice

2 x 25

2 x 50

2 x 75

2 x 100

2 x 75

2 x 50

2 x 25 1200

4 x 50 in IM order 1400

Cool Down:

50 Pull

50 Kick 1500

2100 Yards All Stroke

Masters Group

Practice 1

14 September

Warm Up:

100 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

3 x 100 as Free/ Back/ Breast 800

10 x 50 as Free/ Stroke/ Kick/ Pull/ Drill 1300

100 Free 1400

100 Back 1500

100 Breast 1600

200 IM (Fly or Free/ Back/ Breast/ Free) 1800

Cool Down:

100 Free 1900

50 Kick 1950

50 Pull 2000

100 Choice 2100

1800 Yards All Stroke

Masters Group

Practice 1

14 September

Warm Up:

100 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

10 x 50 as Free/ Stroke/ Kick/ Pull/ Drill 1000

100 Free 1100

100 Back 1200

100 Breast 1300

200 IM (Fly or Free/ Back/ Breast/ Free) 1500

Cool Down:

100 Free 1600

50 Kick 1650

50 Pull 1700

100 Choice 1800

1500 Yards All Stroke

Masters Group

Practice 1

14 September

Warm Up:

2 x 50 SKIPS

Stroke of Choice

Kick

IM

Pull

Swim Free 500

Work Out:

10 x 50 as Free/ Stroke/ Kick/ Pull/ Drill 1000

100 Free 1100

50 Back 1150

50 Breast 1200

Cool Down:

100 Free 1300

50 Kick 1350

50 Pull 1400

100 Choice 1500

2650 Yards Down the Mountain

Masters Group

Practice 11

24 August

Warm Up:

SKIPS

Stroke of Choice

Kick

IM (Fly/ Back/ Breast/ Free)

Pull

Swim 500

Work Out:

500 Free 1000

400 Stroke of Choice 1400

300 IM (75 Free/ Back/ Breast Free) 1700

200 Stroke of Choice 1900

100 Free 2000

75 Drill 2075

50 Fly 2125

25 Sprint 2150

10 x 25 as Fly Kick/ Pull/ Stroke/ Kick/ Pull 2400

100 Easy 2500

Cool Down:

50 Free 2550

50 Pull 2600

50 Kick 2650