1800 Yards Potpourri

Masters Group

Practice 11

8 February

Warm Up:

50 RESCUE DOGS

Reverse IM

Eight Kick Switch

Stroke of Choice

Catch Up

Undulation

Easy Free

Drill of Choice

Only Kick

Go Breast Stroke

Swim Arms Only 500

Main Workout:

10 x 50 as Fast (1:00)/ Slow (1:30) 1000

20 x 25 as Free/ Choice 1500

2 x 100 IM (2:30) 1700

Cool Down:

50 Kick 1750

50 Pull 1800

Triathlete Workout 11

Masters Group

Practice 11

February 8

TRIATHLETE WORKOUT

Warm Up:

50 RESCUE DOGS

Reverse IM

Eight Kick Switch

Stroke of Choice

Catch Up

Undulation

Easy Free

Drill of Choice

Only Kick

Go Breast Stroke

Swim Arms Only 500

Work Out:

For a period of 10 minutes:

Swim non-stop freestyle. Start each 25 slow, build quickly to a sprint at the middle of the pool, then slow to the end of the lane.

At the end of the set, 2 minutes down time

For a period of 10 minutes:

Swim non-stop freestyle. Kick EVERY THIRD PULL ONLY, and just enough to keep your feet from dragging you down. Start each 50 at a sprint pace, and gradually slow to easy at the end of the 50.

At the end of the set, 2 minutes down time

For a period of 10 minutes:

Swim non-stop freestyle KICK. Start slow, build to sprint, then back to slow, within the framework of each 50.

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~ SLOW and EASY

50 Stroke of Choice

50 Pull

50 Kick

50 Free

4500 Yards for Joe

~*~*If the roads in your area are still not good, please do not attempt to come in to swim. I would hate for anything to happen to any of you.*~*~

Masters Group

Practice 10

3 February, 2011

WARM UP:

5 x 100 as 25 Pull, 25 Kick, 50 Free 500

Main Workout:

Go through the following set four times, each time as a different stroke, in IM order. Work fast turns and breathing.

25 @ :25

50 @ :50

75 @ 1:15

100 @ 1:40

100 @ 1:40

75 @ 1:15

50 @ :50

25 @ :25 2500

400 IM @ 5:30 2900

500 Free @ 6:30 3400

400 IM @ 5:30 3800

500 Free @ 6:30 4300

Cool Down:

100 Easy Pull 4400

100 Easy Kick 4500

1800 Yards Down the Mountain

~*~*If the roads in your area are still not good, please do not attempt to come in to swim. I would hate for anything to happen to any of you.*~*~

Masters Group

Practice 10

3 February, 2011

WARM UP:

50 EARLY

Eight Kick Switch

Arms Only

Right Arm/ Left Arm

Legs Only

Your Choice 250

Main Workout:

400 Free 650

300 Choice 950

200 Back 1150

150 Breast 1300

100 Kick 1400

75 Pull 1475

50 Fly 1525

25 Drill 1550

Cool Down:

50 Stroke 1600

100 Pull 1700

100 Kick 1800

2400 Yards Down The Mountain

~*~*If the roads in your area are still not good, please do not attempt to come in to swim. I would hate for anything to happen to any of you.*~*~

Masters Group

Practice 10

3 February, 2011

WARM UP:

100 EARLY

Eight Kick Switch

Arms Only

Right Arm/ Left Arm

Legs Only

Your Choice 500

Main Workout:

500 Free 1000

400 Breast 1400

300 Back 1700

200 IM 1900

100 Kick 2000

75 Pull 2075

50 Fly 2125

25 Drill 2150

Cool Down:

50 Stroke 2200

100 Pull 2300

100 Kick 2400

2900 Yards Down the Mountain

~*~*If the roads in your area are still not good, please do not attempt to come in to swim. I would hate for anything to happen to any of you.*~*~

Masters Group

Practice 10

3 February, 2011

WARM UP:

100 EARLY

Eight Kick Switch

Arms Only

Right Arm/ Left Arm

Legs Only

Your Choice 500

Main Workout:

500 Free 1000

400 Breast 1400

300 Back 1700

200 IM 1900

100 Kick 2000

75 Pull 2075

50 Fly 2125

25 Drill 2150

500 Free 2650

Cool Down:

50 Stroke 2700

100 Pull 2800

100 Kick 2900

Triathlete Workout 10

Masters Group

Practice 9

1 February, 2011

WARM UP:

50 SNOWED IN

Stroke of Choice

No Arms

Overwater Recovery (Free, Fly, or Back)

Whatever You Want

Easy Free

Drill

IM

No Legs

WORK OUT:

Swim free in 10 minute sets. For each 100, start slow, building speed for the first 3 25s. The 4th 25 is any stroke OTHER than free. Take a 2 minute rest between 10 minute sets, then repeat

COOL DOWN:

50 Free

50 Kick

50 Pull

50 Choice