2600 Yards IM Sets

Masters Swim

Practice 9

12 October

Warm Up:

50 PICTURE

Pull

IM

Catch Up

Tarzan

Undulation

Reverse IM

Easy Free 350

WORKOUT:

12x50 as Free/ Back/ Breast/ Back/ Free 950

12x50 Frankenstein 1550

Breast Pull Fly Legs

Free Pull Breast Legs

Back Pull Fly Legs

Fly Pull Free Legs

Fly Pull Back Legs

12x25 as Fly Stroke/ Kick/ Stroke/ Pull/ Stroke 1850

6x50 IM 2150

200 Free 2350

Cool Down:

50 Pull 2400

50 Kick 2450

50 Stroke 2500

100 Free 2600

2800 Yards Flippers

Masters Group

Practice 8

October 7

Warm Up:

100 FLIPPER

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm 700

GRAB THOSE FLIPPERS! BUT ABSOLUTELY NO BREAST STROKE!

**All Sets are 25 Full Sprint, 50 ¾ Sprint, 75 ½ Sprint, 100 Easy**

25-50-75-100 Free Kick 950

25-50-75-100 Back Kick 1200

25-50-75-100 Fly Kick 1450

25-50-75-100 Free Kick 1700

25-50-75-100 Back Kick 1950

25-50-75-100 Fly Kick 2200

500 Free Swim with Flippers 2700

Cool Down:

FLIPPERS OFF

50 Free 2750

50 Choice 2800

2400 Yards Flippers

Masters Group

Practice 8

October 7

Warm Up:

100 FLIPPER

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm 700

GRAB THOSE FLIPPERS! BUT ABSOLUTELY NO BREAST STROKE!

**All Sets are 25 Full Sprint, 50 ¾ Sprint, 75 ½ Sprint, 100 Easy**

25-50-75-100 Free Kick 950

25-50-75-100 Back Kick 1200

25-50-75-100 Fly Kick 1450

25-50-75-100 Free Kick 1700

25-50-75-100 Back Kick 1950

25-50-75-100 Fly Kick 2200

100 Free Swim with Flippers 2300

Cool Down:

FLIPPERS OFF

50 Free 2350

50 Choice 2400

2000 Yards Flippers

Masters Group

Practice 8

October 7

Warm Up:

50 FLIPPER

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm 350

GRAB THOSE FLIPPERS! BUT ABSOLUTELY NO BREAST STROKE!

**All Sets are 25 Full Sprint, 50 ¾ Sprint, 75 ½ Sprint, 100 Easy**

25-50-75-100 Free Kick 600

25-50-75-100 Back Kick 850

25-50-75-100 Fly Kick 1100

25-50-75-100 Free Kick 1350

25-50-75-100 Back Kick 1600

25-50-75-100 Fly Kick 1850

50 Free Swim with Flippers 1900

Cool Down:

FLIPPERS OFF

50 Free 1950

50 Choice 2000

1750 Yards Down the Mountain

Masters Group

Practice 7

5 October

Warm Up:

50 CORN STALK

Catch Up

Overwater Recovery (Free or Fly)

Reverse IM (Free/ Breast/ Back/ Fly)

No Legs

Stroke of Choice

Tarzan

Any Drill

Left Arm/ Right Arm

Kick 450

Main Workout:

400 Free 850

300 Stroke 1150

200 Free 1350

100 Stroke 1450

75 Free 1525

50 Stroke 1625

25 Free 1650

Cool Down:

50 Pull 1700

50 Kick 1750

2050 Yards Down the Mountain

Masters Group

Practice 7

5 October

Warm Up:

50 CORN STALK

Catch Up

Overwater Recovery (Free or Fly)

Reverse IM (Free/ Breast/ Back/ Fly)

No Legs

Stroke of Choice

Tarzan

Any Drill

Left Arm/ Right Arm

Kick 450

Main Workout:

400 Free 850

300 Stroke 1150

200 Free 1350

100 Stroke 1450

75 Free 1525

50 Stroke 1625

25 Free 1650

3 x 100 IM 1950

Cool Down:

50 Pull 2000

50 Kick 2050

2450 Yards Down the Mountain

Masters Group

Practice 7

5 October

Warm Up:

50 CORN STALK

Catch Up

Overwater Recovery (Free or Fly)

Reverse IM (Free/ Breast/ Back/ Fly)

No Legs

Stroke of Choice

Tarzan

Any Drill

Left Arm/ Right Arm

Kick 450

Main Workout:

400 Free 850

300 Stroke 1150

200 Free 1350

100 Stroke 1450

75 Free 1525

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