2100 Yards Back Stroke

Masters Group

Practice 11

19 October

Focus on Back Stroke

*KNOW YOUR COUNT!! Begin counting as your face passes under the

flags and stop when you touch the wall. Do this five times, full speed,

then average your counts.

*Back stroke flip turns

Warm Up:

50 BACKSTROKE

Back Kick

Arms Only

Catch Up

Kick

Sprint

Tarzan

Reverse IM

Only Stroke

Kick on your Back

Eight Kick Switch 500

Work Out:

8 x 50 Back as Pull/ Kick 900

8 x 50 as Free Sprint/ Easy 1300

8 x 50 as Back/ Choice 1700

2 x 50 IM 1800

2 x 50 Dolphin as Front/ Back 1900

Cool Down:

50 Free 1950

50 Back 2000

50 Pull 2050

50 Kick 2100

1700 Yards Back Stroke

Masters Group

Practice 11

19 October

Focus on Back Stroke

*KNOW YOUR COUNT!! Begin counting as your face passes under the

flags and stop when you touch the wall. Do this five times, full speed,

then average your counts.

*Back stroke flip turns

Warm Up:

50 BACKSTROKE

Back Kick

Arms Only

Catch Up

Kick

Sprint

Tarzan

Reverse IM

Only Stroke

Kick on your Back

Eight Kick Switch 500

Work Out:

6 x 50 Back as Pull/ Kick 800

6 x 50 as Free Sprint/ Easy 1100

6 x 50 as Back/ Choice 1400

50 IM 1450

50 Dolphin as Front/ Back 1500

Cool Down:

50 Free 1550

50 Back 1600

50 Pull 1650

50 Kick 1700

2700 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:

20 x 50 as Fly/ Back/ Breast/ Free/ IM 1450

20 x 25 as Drill/ Kick/ Drill/ Pull/ Stroke 1950

4 x 100 IM 2350

2 x 100 Free 2550

Cool Down:

50 Kick 2600

50 Pull 2650

50 Choice 2700

2100 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:

20 x 50 as Fly/ Back/ Breast/ Free/ IM 1450

20 x 25 as Drill/ Kick/ Drill/ Pull/ Stroke 1950

Cool Down:

50 Kick 2000

50 Pull 2050

50 Choice 2100

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