1900 Yards Fast Distances

Masters Group

Practice 2

4 November

Warm Up:

2 x 50 SKIPS

Swim

Kick

IM

Pull

Stroke 500

Work Out:

8 x 75 as Drill/ Kick/ Swim by 25 1100

8 x 50 as Free/ Stroke of Choice 1500

8 x 25 as Catch Up/ Tarzan/ 8 Kick Switch/ Finger Drag 1700

Cool Down:

50 Pull

50 Kick

50 Swim

50 Stroke 1900

1350 Yards Fast Distances

Masters Group

Practice 2

4 November

Warm Up:

50 SKIPS

Swim

Kick

IM

Pull

Stroke 250

Work Out:

6 x 75 as Drill/ Kick/ Swim by 25 700

6 x 50 as Free/ Stroke of Choice 1000

6 x 25 as Catch Up/ Tarzan/ 8 Kick Switch 1150

Cool Down:

50 Pull

50 Kick

50 Swim

50 Stroke 1350

1350 Yards Freestyle

Masters Swim

Practice 1

November 1

Warm Up:

2 x 50 FALL

Free

Arms

Legs

Long Axis (Free or Back) 400

Work Out:

6 x 25 as Free/ Pull/ Kick 550

4 x 50 Free 750

6 x 25 Free/ Drill/ Choice 900

4 x 50 Free 1100

100 Free 1200

Cool Down:

50 Kick 1250

50 Pull 1300

50 Swim 1350

1700 Yards Freestyle

Masters Swim

Practice 1

November 1

Warm Up:

2 x 50 FALL

Free

Arms

Legs

Long Axis (Free or Back) 400

Work Out:

12 x 25 as Free/ Pull/ Kick 700

4 x 50 Free 900

12 x 25 Free/ Drill/ Choice 1200

4 x 50 Free 1400

100 Free 1500

Cool Down:

50 Kick 1550

50 Pull 1600

50 Swim 1650

50 Choice 1700

2100 Yards Freestyle

Masters Swim

Practice 1

November 1

Warm Up:

2 x 50 FALL

Free

Arms

Legs

Long Axis (Free or Back) 400

Work Out:

12 x 25 as Free/ Pull/ Kick 700

8 x 50 Free 1100

12 x 25 Free/ Drill/ Choice 1400

4 x 50 Free 1800

100 Free 1900

Cool Down:

50 Kick 1950

50 Pull 2000

50 Swim 2050

50 Choice 2100

Final Swim, Autumn I Session

Masters Swim

Practice 12

October 21

Warm Up:

50 SKIPS

Swim

Kick

IM

Pull

Stroke 250

Work Out:

Straight Swim. Continuous freestyle as long as you can, or until class time is up. If you start early, please note what time you started swimming straight freestyle laps, and keep count until I get there and can take over.

DON'T FORGET TO SIGN UP FOR NEXT SESSION IF YOU ARE JOINING US!

2600 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:

10 x 50 Back as Pull/ Kick 1000

10 x 50 as Free Sprint/ Easy 1500

10 x 50 as Back/ Choice 2000

4 x 50 IM 2200

4 x 50 Dolphin as Front/ Back 2400

Cool Down:

50 Free 2450

50 Back 2500

50 Pull 2550

50 Kick 2600