1500 Yards Concentration

Masters Swim

Practice 2

January 6

WARM UP:

100 SNOWY

Stroke of Choice

No Legs

Only Breast Stroke

Whatever Kick

Your Choice Drill 500

WORK OUT:

12 x 25 Free, breathe as seldom as possible 800

8 x 50 as Fly/ Back/ Breast/ Free/ IM 1200

focus on LONG stroke

100 Free, drill first 25, swim last 75 1300

COOL DOWN:

50 Pull 1350

50 Kick 1400

50 Choice 1450

50 Free 1500

5200 Yards For Joe

Masters Swim

Practice 2

January 6

Warm Up:

400 as 75 Free/ 25 Choice 400

Work Out:

WARM UP

16 x 25 Sprint, IM order 800

8 x 50 as Easy/ Hard Breast 1200

4 x 100 Fly 1600

400 Back 2000

1000 Free 3000

400 Build, Stroke of Choice 3400

4 x 100 IM order as 25 drill, 75 stroke 3800

8 x 50 Pull/ Kick 4200

16 x 25 Sprint, 0/1 breath 4600

400 easy choice 5000

Cool Down:

200 Easy Choice 5200

Triathlete Workout 6

Masters Swim

Practice 1

January 4

Warm Up:

50 NEW YEARS

No Arms

Eight Kick Switch

Whatever Drill

Your Choice Stroke

Easy Back Stroke

Arms Only

Right Arm Left Arm

Sprint Free

Work Out:

Swim free, for sets of 10 minutes. Sprint the first 25 of each 100, then drop down to slow the second 25, medium third 25, and slow fourth 25. The sprints should be all out, as fast as you can swim them.

Take a 2 minute rest between sets. Stretch your shoulder muscles, front and back, and your abs, during your rest times.

Cool Down: DO NOT SKIP, ALL EASY

50 Free 2150

50 Kick 2200

50 Pull 2250

50 Choice 2300

2300 Yards Small Bunches

Masters Swim

Practice 1

January 4

Warm Up:

50 NEW YEARS

No Arms

Eight Kick Switch

Whatever Drill

Your Choice Stroke

Easy Back Stroke

Arms Only

Right Arm Left Arm

Sprint Free 400

Work Out:

25-50-75-100-150 Free 800

25-50-75-100-150 Back 1200

25-50-75-100-150 Free 1600

25-50-75-100-150 Breast 2000

100 IM 2100

Cool Down:

50 Free 2150

50 Kick 2200

50 Pull 2250

50 Choice 2300

1800 Yards Small Bunches

Masters Swim

Practice 1

January 4

Warm Up:

50 NEW YEARS

No Arms

Eight Kick Switch

Whatever Drill

Your Choice Stroke

Easy Back Stroke

Arms Only

Right Arm Left Arm

Sprint Free 400

Work Out:

25-50-75-100 Free 650

25-50-75-100 Back 900

25-50-75-100 Free 1150

25-50-75-100 Breast 1400

200 IM 1600

Cool Down:

50 Free 1650

50 Kick 1700

50 Pull 1750

50 Choice 1800

1500 Yards Small Bunches

Masters Swim

Practice 1

January 4

Warm Up:

50 NEW YEARS

No Arms

Eight Kick Switch

Whatever Drill

Your Choice Stroke

Easy Back Stroke

Arms Only

Right Arm Left Arm

Sprint Free 400

Work Out:

25-50-75-100 Free 650

25-50-75-100 Back 900

25-50-75-100 Breast 1150

200 IM 1350

Cool Down:

50 Free 1400

50 Kick 1450

50 Pull 1500

End of Session Swim

Masters Group

Practice 13

16 December

Warm Up:

25 CHRISTMAS EVE

Catch Up

Hands in Fists

Right Arm/ Left Arm

IM

Stroke of Choice

Tarzan

Must do Fly

Any Drill

Swim

Eight Kick Switch

Vary Your Choice

Easy

300

Main Workout:

Swim, non- stop. I will be there to count laps and figure average times for 500s, 1000s, and miles.

Happy Holidays! I will see you in 2011!

Cool Down:

50 Kick

50 Pull