1800 Yards Backstroke

Masters Group

Practice 4

11 November

Warm Up:

50 VETERAN

Very Fast Free

Easy Back

Tarzan

Eight Kick Switch

Reverse IM

Arms Only

No Arms 350

Work Out:

9 x 50 as Back Pull/ Kick/ Drill/ Stroke 800

3 x 50 as 5 Pull Change Stroke 1050

4 x 100 as Free/ Back 1450

200 Free~ work on steady stroke 1650

Cool Down:

50 Drill 1700

50 Pull 1750

50 Kick 1800

1200 Yards Backstroke

Masters Group

Practice 4

11 November

Warm Up:

50 VETERAN

Very Fast Free

Easy Back

Tarzan

Eight Kick Switch

Reverse IM

Arms Only

No Arms 350

Work Out:

7 x 50 as Back Pull/ Kick/ Drill/ Stroke 700

2 x 50 as 5 Pull Change Stroke 800

2 x 100 as Free/ Back 1000

Cool Down:

50 Drill 1050

50 Pull 1100

50 Kick 1150

50 Choice 1200

2300 Yards Stroke Shift

Masters Group

Practice 3

November 9

Warm Up:

2 x 50 PACKERS

Pull

Any Stroke

Catch Up

Kick

Eight Kick Switch

Reverse IM

Sprint 700

Work Out:

10 x 50 Hard/ Easy Free 1200

12 x 25 Stroke/ Free 1500

10 x 50 Hard/ Easy Stroke 2000

Cool Down:

50 Free 2050

50 Drill 2100

50 Kick 2250

50 Pull 2300

1500 Yards Stroke Shift

Masters Group

Practice 3

November 9

Warm Up:

50 PACKERS

Pull

Any Stroke

Catch Up

Kick

Eight Kick Switch

Reverse IM

Sprint 350

Work Out:

8 x 50 Hard/ Easy Free 750

8 x 25 Stroke/ Free 950

8 x 50 Hard/ Easy Stroke 1350

Cool Down:

50 Drill 1400

50 Kick 1450

50 Pull 1500

Triathlete Workout 1

Masters Group

Practice 3

November 9

TRIATHLETE WORKOUT

Warm Up:

50 PACKERS

Pull

Any Stroke

Catch Up

Kick

Eight Kick Switch

Reverse IM

Sprint

Work Out:

For a period of 10 minutes:

25-50-75-100-125-150 at a high rate of speed, maximum exertion

At the end of the set, 2 minutes down time

For a period of 10 minutes:

25-50-75-100-125-150 at a medium rate of speed, decent exertion

At the end of the set, 2 minutes down time

For a period of 10 minutes:

25-50-75-100-125-150 at a high rate of speed, full exertion

At the end of the set, 2 minutes down time

Repeat the above three as time allows. Track laps if you can. If not, no worries. YOU MUST DO A COOL DOWN. DO NOT SKIP THIS!

Cool Down~ SLOW and EASY

50 Stroke of Choice

50 Pull

50 Kick

50 Free

1800 Yards Stroke Shift

Masters Group

Practice 3

November 9

Warm Up:

50 PACKERS

Pull

Any Stroke

Catch Up

Kick

Eight Kick Switch

Reverse IM

Sprint 350

Work Out:

10 x 50 Hard/ Easy Free 850

10 x 25 Stroke/ Free 1100

10 x 50 Hard/ Easy Stroke 1600

Cool Down:

50 Free 1650

50 Drill 1700

50 Kick 1750

50 Pull 1800

2200 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

10 x 50 as Free/ Stroke of Choice 1600

8 x 25 as Catch Up/ Tarzan/ 8 Kick Switch/ Finger Drag 1800

200 Free 2000

Cool Down:

50 Pull

50 Kick

50 Swim

50 Stroke 2200