1400 Yards Down Hill

Masters Group

Practice 6

18 November

Warm Up:

50 CRANBERRY

Catch Up

Reverse IM

Arms Only

No Arms

Breast

Easy Free

Right Arm/ Left Arm

Repeat Any One

Your Choice 450

Main Workout:

300 Free 750

200 Stroke 950

100 Free 1050

75 Stroke 1125

50 Free 1175

25 Stroke 1000

Cool Down:

50 Drill 1050

50 Pull 1300

50 Kick 1350

50 Free 1400

1300 Yards Stroke of Choice

Masters Group

Practice 5

16 November

Warm Up:

2 x 50 SKIPS

Swim

Kick

IM

Pull

Stroke of Choice 500

Work Out:

10 x 50 as Free/ Stroke/ Kick/ Pull/ Drill 1000

4 x 25 Drill 1100

Cool Down:

50 Free 1150

50 Back 1200

50 Breast 1250

50 Choice 1300

1800 Yards Stroke of Choice

Masters Group

Practice 5

16 November

Warm Up:

2 x 50 SKIPS

Swim

Kick

IM

Pull

Stroke of Choice 500

Work Out:

10 x 50 as Free/ Stroke/ Kick/ Pull/ Drill 1000

100 Free 1100

100 Back 1200

100 Breast 1300

100 IM 1400

100 Choice 1500

4 x 25 Drill 1600

Cool Down:

50 Free 1650

50 Back 1700

50 Breast 1750

50 Choice 1800

2200 Yards Stroke of Choice

Masters Group

Practice 5

16 November

Warm Up:

100 SKIPS

Swim

Kick

IM

Pull

Stroke of Choice 500

Work Out:

10 x 50 as Free/ Stroke/ Kick/ Pull/ Drill 1000

5 x 100 as Choice/ Free/ Choice/ Free/ Choice 1500

2 x 200 Free OR 1 x 400 Free 1900

Cool Down:

50 Free 1950

50 Back 2000

50 Breast 2150

50 Choice 2200

Triathlete Workout 2

Masters Group

Practice 5

16 November

TRI WORKOUT

Warm Up:

100 SKIPS

Swim

Kick

IM

Pull

Stroke of Choice 500

Work Out:

TAKE BREAKS AS NEEDED, ESPECIALLY ON THE LONGER SWIMS!

For a period of 10 minutes:

25-50-75-50-25 slow 25s, medium speed 50s, sprint 75

At the end of the set, 2 minutes down time

For a period of 10 minutes:

100- 200- 300- 200- 100, building speed each swim, from slow to fast

At the end of the set, 2 minutes down time

For a period of 10 minutes:

25-50-75-50-25 slow 25s, medium speed 50s, sprint 75

At the end of the set, 2 minutes down time

Repeat the above three as time allows. 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

2300 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:

12 x 50 as Back Pull/ Kick/ Drill/ Stroke 950

5 x 50 as 5 Pull Change Stroke 1200

5 x 100 as Free/ Back 1700

400 Free~ work on steady stroke 2100

Cool Down:

50 Drill 2050

50 Pull 2200

50 Kick 2250

50 Stroke 2300

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