2700 Yards On Time

Masters Group

Practice 5

18 January

Warm Up:

50 GO PACK

Go Easy

Only Breast

Pull

Any Drill

Catch Up

Kick 300

Work Out:

10 x 50 on 1:45 800

5 x 100 on 3:30 1300

10 x 50 as Drill/ Free/ Drill/ Stroke/ Choice 1800

4 x 50 Lose a Stroke 2000

500 Easy Free 2500

Cool Down:

100 Free 2600

50 Kick 2650

50 Pull 2700

2300 Yards On Time

Masters Group

Practice 5

18 January

Warm Up:

50 GO PACK

Go Easy

Only Breast

Pull

Any Drill

Catch Up

Kick 300

Work Out:

10 x 50 on 2:00 800

5 x 100 on 4:00 1300

10 x 50 as Drill/ Free/ Drill/ Stroke/ Choice 1800

4 x 50 Lose a Stroke 2000

Cool Down:

100 Free 2100

100 Kick 2200

100 Pull 2300

4900 Yards for Joe

Masters Swim

Practice 5

January 18

Warm Up:

500 Choice 500

Work Out:

Free

6 x 50 on 1:00 800

5 x 50 on :55 1050

4 x 50 on :50 1250

3 x 50 on :45 1400

2 x 50 on :40 1500

50 sprint 1550

IM

6 x 100 on 1:30 2150

5 x 100 on 1:20 2650

4 x 100 on 1:10 3050

3 x 100 on 1:05 3350

2 x 100 on 1:00 3550

100 sprint 3650

Choice

6 x 50 on 1:00 3950

5 x 50 on :55 4200

4 x 50 on :50 4400

3 x 50 on :45 4550

2 x 50 on :40 4650

50 sprint 4700

Cool Down:

200 Easy Choice 4900

1700 Yards Stroke Work

Masters Group
Practice 4
13 January

Warm Up:

100 SURPRISE

Stroke of ChoiceUndulationReverse IMPullRight Arm Left ArmIMSwimEight Kick Switch 800

Work Out:

10 x 50 as Fast/ Easy/ Medium/ Fast/ Easy 1300

4 x 100 Breast/ Back or Fly (ERIC! J) 1700


Cool Down:

50 Kick 1750
50 Pull 1800
100 Choice 1900

2300 Yards Stroke Work

Masters Group
Practice 4
13 January

Warm Up:

100 SURPRISE

Stroke of ChoiceUndulationReverse IMPullRight Arm Left ArmIMSwimEight Kick Switch 800

Work Out:

10 x 50 as Fast/ Easy/ Medium/ Fast/ Easy 1300

4 x 100 Breast/ Back or Fly (ERIC! J) 1700

2 x 200 IM 2100


Cool Down:

50 Kick 2150
50 Pull 2200
100 Choice 2300

2700 Yards Speed Work

Masters Group
Practice 4
13 January

Warm Up:

100 SURPRISE

Stroke of ChoiceUndulationReverse IMPullRight Arm Left ArmIMSwimEight Kick Switch 800

Work Out:

10 x 50 as Fast/ Easy/ Medium/ Fast/ Easy 1300

4 x 100 Breast/ Back or Fly (ERIC! J) 1700

2 x 200 IM 2100

400 Easy Free 2500


Cool Down:

50 Kick 2550
50 Pull 2600
100 Choice 2700

5200 Yards for Joe

Masters Group
Practice 4
13 January

Warm Up:

100 SURPRISE

Stroke of ChoiceUndulationReverse IMPullRight Arm Left ArmIMSwimEight Kick Switch 800

Work Out:

8 x 400 IM Order on 5:30 4000

1000 Easy Free 5000


Cool Down:

50 Kick 5050
50 Pull 5100
100 Choice 5200