1800 Yards IM

Masters Swim

Practice 10

14 October

Warm Up:

50 OHIO STATE

Only Kick

Hands in Fists

IM

Only Pull

Sprint Free

Tarzan

Any Stroke but Free

Tarzan (AGAIN!)

Eight Kick Switch 450

Main Set:

15 x 50 as Fly/ Back/ Breast/ Free/ IM 1150

16 x 25 as Drill/ Kick/ Drill/ Pull/ Stroke 1550

100 Free 1650

Cool Down:

50 Kick 1700

50 Pull 1750

50 Choice 1800

1800 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:

10x50 as Free/ Back/ Breast/ Back/ Free 850

8x50 Frankenstein 1250

Breast Pull Fly Legs

Free Pull Breast Legs

Back Pull Fly Legs

Fly Pull Free Legs

8x25 as Fly Stroke/ Kick/ Stroke/ Pull 1450

2x50 IM 1550

100 Free 1650

Cool Down:

50 Pull 1700

50 Kick 1750

50 Free 1800

2200 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:

10x50 as Free/ Back/ Breast/ Back/ Free 850

10x50 Frankenstein 1350

Breast Pull Fly Legs

Free Pull Breast Legs

Back Pull Fly Legs

Fly Pull Free Legs

Fly Pull Back Legs

10x25 as Fly Stroke/ Kick/ Stroke/ Pull/ Stroke 1600

4x50 IM 1800

200 Free 2000

Cool Down:

50 Pull 2050

50 Kick 2100

50 Stroke 2150

50 Free 2200

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