Triathlete Workout 9

Masters Group

Practice 7

25 January

TRIATHLETE WORKOUT

Warm Up:

50 SUPER BOWL

Stroke of Chocie

Undulation (Dolphin Kick)

Pull

Eight Kick Switch

Reverse IM

Breast or Butterfly

Only Kick

Whatever Drill

Long Axis (Free or Back)

Work Out:

Swim 500 yards freestyle. Note your time. Take one minute rest.

Swim 500 yards freestyle. Your goal is to take off a MINIMUM of 10 seconds. THIS IS ONE SECOND PER 50 YARDS.

Swim 500 yards freestyle. Again, your goal is to take off a MINIMUM of 10 seconds. Still, ONE SECOND PER 50 YARDS.

With the remaining time, do hard 100s with 30 seconds rest between each. Do 75 yards free, 25 yards change to something else.

Cool Down:

50 Kick

50 Pull

5500 Yards For Joe

Masters Swim

Practice 6

January 20

Warm Up:

500 Choice 500

Work Out:

Do the following on about 30 seconds rest between swims~ long enough to grab a quick sip of water, gear up, and go.

500 Free 1000

400 IM 1400

300 Breast 1700

200 Fly 1900

100 Kick 2000

100 Pull 2100

200 Back 2300

300 Choice 2600

400 IM 3000

500 Free 3500

1000 Free, building every 100, then dropping back down and building again 4500

8 x 100 IM for turns and speed off of walls 5300

Cool Down:

200 Easy Choice 5500

2500 Yards Time Droppers

Masters Swim

Practice 6

January 20

Warm Up:

100 FREEZING

Favorite Drill

Reverse IM

Easy Free

Eight Kick Switch

Zipper

IM

No Arms

Go Pull 800

Work Out:

Time Droppers~ DO TWICE THROUGH

10 x 50 Free 1800

The first 50 is on 2:15, with each successive 50 having 5 seconds less time, ending at

1:30 on the very last one.

DO ONCE THROUGH

10 x 50 as Pull/ Kick/ Stroke/ Drill/ Free 2300

Cool Down:

200 Easy Choice 2500

2000 Yards Time Droppers

Masters Swim

Practice 6

January 20

Warm Up:

100 FREEZING

Favorite Drill

Reverse IM

Easy Free

Eight Kick Switch

Zipper

IM

No Arms

Go Pull 800

Work Out:

Time Droppers~ DO TWICE THROUGH

10 x 50 Free 1800

The first 50 is on 2:15, with each successive 50 having 5 seconds less time, ending at

1:30 on the very last one.

Cool Down:

200 Easy Choice 2000

1700 Yards Time Droppers

Masters Swim

Practice 6

January 20

Warm Up:

50 FREEZING

Favorite Drill

Reverse IM

Easy Free

Eight Kick Switch

Zipper

IM

No Arms

Go Pull 400

Work Out:

Time Droppers~ DO TWICE THROUGH

10 x 50 Free 1400

The first 50 is on 2:15, with each successive 50 having 5 seconds less time, ending at

1:30 on the very last one.

8 x 25 as Pull/ Kick/ Stroke/ Free 1600

Cool Down:

100 Easy Choice 1700

Triathlete Workout 8

Masters Group

Practice 5

18 January

TRIATHLETE WORKOUT

Warm Up:

50 GO PACK

Go Easy

Only Breast

Pull

Any Drill

Catch Up

Kick

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:

50 Kick

50 Pull

1900 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:

8 x 50 on 2:00 700

4 x 100 on 4:00 1100

8 x 50 as Drill/ Free/ Drill/ Stroke/ Choice 1500

4 x 50 Lose a Stroke 1700

Cool Down:

100 Free 1800

50 Kick 1850

50 Pull 1900