Triathlete Workout 7

Masters Group

Practice 3

11 January

Warm Up:

100 WINTER

Whatever Stroke

IM

No Arms

Tarzan

Easy Free

Rest Your Legs

Work Out:

Check the clock for time, then swim a hard 1000 yards at race pace (20 50s). Check time. Rest for 3 minutes

Repeat, changing strokes for 1 25 yard length every 200 yards. Check time. Rest for 3 minutes.

Repeat both of the above if time allows, making note of your times.

Cool Down:

50 Kick

50 Pull

1700 Yards Focussed IM

Masters Group

Practice 3

11 January

Warm Up:

100 WINTER

Whatever Stroke

IM

No Arms

Tarzan

Easy Free

Rest Your Legs 600

Work Out:

8 x 125 IM ~ replace Fly with Free if necessary 1600

50 Fly/ 25 Back/ 25 Breast/ 25 Free

25 Fly/ 50 Back/ 25 Breast/ 25 Free

25 Fly/ 25 Back/ 50 Breast/ 25 Free

25 Fly/ 25 Back/ 25 Breast/ 50 Free

Cool Down:

50 Kick 1650

50 Pull 1700

2000 Yards Focussed IM

Masters Group

Practice 3

11 January

Warm Up:

100 WINTER

Whatever Stroke

IM

No Arms

Tarzan

Easy Free

Rest Your Legs 600

Work Out:

8 x 125 IM ~ replace Fly with Free if necessary 1600

50 Fly/ 25 Back/ 25 Breast/ 25 Free

25 Fly/ 50 Back/ 25 Breast/ 25 Free

25 Fly/ 25 Back/ 50 Breast/ 25 Free

25 Fly/ 25 Back/ 25 Breast/ 50 Free

5 x 50 as Drill/ Free/ Drill/ Stroke/ Choice 1850

Cool Down:

50 Free 1900

50 Kick 1950

50 Pull 2000

2400 Yards Focussed IM

Masters Group

Practice 3

11 January

Warm Up:

100 WINTER

Whatever Stroke

IM

No Arms

Tarzan

Easy Free

Rest Your Legs 600

Work Out:

8 x 125 IM ~ replace Fly with Free if necessary 1600

50 Fly/ 25 Back/ 25 Breast/ 25 Free

25 Fly/ 50 Back/ 25 Breast/ 25 Free

25 Fly/ 25 Back/ 50 Breast/ 25 Free

25 Fly/ 25 Back/ 25 Breast/ 50 Free

10 x 50 as Drill/ Free/ Drill/ Stroke/ Choice 2100

Cool Down:

100 Free 2200

100 Kick 2300

100 Pull 2400

5400 Yards for Joe

Masters Swim

Practice 3

January 11

Warm Up:

400 as 75 Free/ 25 Choice 400

Work Out:

Go through the following four times. Each time through is a different stroke, in IM order. Adjust times by 10 seconds for breast stroke, less if you need less. Please let me know if these times are too fast or too slow. I am not familiar enough with how you swim to know that I have it precisely right yet.

25 at :25

50 at :50

75 at 1:15

100 at 1:40

100 at 1:40

75 at 1:15

50 at :50

25 at :25 2400

4 x 500 for limited breathing on 5:00/ 5:30/ 5:00/ 5:30 4400

4 x 200 IM for perfect stroke 5200

Cool Down:

200 Easy Choice 5400

2200 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:

20 x 25 Free, breathe as seldom as possible 1000

12 x 50 as Fly/ Back/ Breast/ Free 1600

focus on LONG stroke

4 x 100 Free, drill first 25, swim last 75 2000

COOL DOWN:

50 Pull 2050

50 Kick 2100

50 Choice 2150

50 Free 2200

1800 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:

16 x 25 Free, breathe as seldom as possible 900

10 x 50 as Fly/ Back/ Breast/ Free/ IM 1400

focus on LONG stroke

2 x 100 Free, drill first 25, swim last 75 1600

COOL DOWN:

50 Pull 1650

50 Kick 1700

50 Choice 1750

50 Free 1800