3600 Yards Cinco de Mayo Flippers

Masters Group

Practice 8

Cinco de Mayo

WARM UP:

50 BURRITOS

Breast

Undulation

Right Arm/ Left Arm

Repeat Any One

IM

Tarzan

Only Pull

Stroke of Choice 400

WORK OUT:

You guys know the drill by now….. flippers on, all kick, and ABSOLUTELY NO BREAST STROKE KICK. Unless, of course, you enjoy knee and hip pain. Your call J

**All Sets are 25 Full Sprint, 50 ¾ Sprint, 75 ½ Sprint, 100 Easy**

25-50-75-100-200 Free Kick 850

25-50-75-100-200 Back Kick 1300

25-50-75-100-200 Fly Kick 1750

25-50-75-100-200 Free Kick 2200

25-50-75-100-200 Back Kick 2650

25-50-75-100-200 Fly Kick 3100

300 Choice~ MAY USE ARMS 3400

COOL DOWN:

100 Pull 3500

50 Drill 3550

50 Choice 3600

2100 Yards Tuesday Torture

Masters Group

Practice 7

3 May

WARM UP:

100 WINDY

Whatever Stroke

IM

No Arms

Drill

Your Choice- Repeat One 500

WORK OUT:

Go through the following four times. Each time through is a different stroke, in IM order. Take breaks as needed, but don’t waste time. DO AS MUCH FLY AS YOU CAN, WHEN IT IS FLY TIME. Substitute free only if it is totally necessary. Or you are Missy, who is injured.

25

50

75

75

50

25 1700

200 Free, long and easy 1900

COOL DOWN:

100 Pull 2000

100 Kick 2100

2500 Yards Tuesday Torture

Masters Group

Practice 7

3 May

WARM UP:

100 WINDY

Whatever Stroke

IM

No Arms

Drill

Your Choice- Repeat One 500

WORK OUT:

Go through the following four times. Each time through is a different stroke, in IM order. Take breaks as needed, but don’t waste time. DO AS MUCH FLY AS YOU CAN, WHEN IT IS FLY TIME. Substitute free only if it is totally necessary. Or you are Missy, who is injured.

25

50

75

100

75

50

25 2100

200 Free, long and easy 2300

COOL DOWN:

100 Pull 2400

100 Kick 2500

3200 Yards for Tony

Masters Group

Practice 7

3 May

WARM UP:

100 WINDY

Whatever Stroke

IM

No Arms

Drill

Your Choice- Repeat One 500

WORK OUT:

Go through the following four times. Each time through is a different stroke, in IM order. DO AS MUCH FLY AS YOU CAN. Adjust times by 20 seconds for breast stroke, less if you need less. Please let me know if these times are too fast or too slow.

25 at :30

50 at 1:00

75 at 1:30

100 at 2:20

100 at 2:20

75 at 1:30

50 at 1:00

25 at :30 2500

500 Free, watch breathing in and out of Blue Zones 3000

COOL DOWN:

100 Pull 3100

100 Kick 3200

Triathlete Workout 21

Masters Group

Practice 7

3 May

WARM UP:

100 WINDY

Whatever Stroke

IM

No Arms

Drill

Your Choice- Repeat One

WORK OUT:

SPRING AND OLYMPIC TRIATHLETES: Swim 500s, with every 4th 25 being any other stroke but free. Break for 2 minutes between swims

IF YOU ARE DOING IRON MAN: You get to swim Free 1000s, with 2 minutes break between each swim. Every 4th 50 is any other stroke.

COOL DOWN:

100 Pull

100 Kick

2700 Yards Free

Masters Group

Practice 6

28 April

WARM UP:

50 DISTANCE

Drill of Choice

IM

Stroke of Choice

Arms Only

No Arms

Catch Up

Eight Kick Switch 400

WORK OUT:

4 x 50 Drill as Zipper/ Choice 600

4 x 100 as Pull/ Kick 1000

500 Free 1500

4 X 50 Drill as Eight Kick Switch/ Choice 1700

4 x 100 as Pull/ Kick 2100

500 Free 2600

COOL DOWN:

50 Free 2650

50 Choice 2700

2200 Yards Free

Masters Group

Practice 6

28 April

WARM UP:

50 DISTANCE

Drill of Choice

IM

Stroke of Choice

Arms Only

No Arms

Catch Up

Eight Kick Switch 400

WORK OUT:

4 x 50 Drill as Zipper/ Choice 600

4 x 100 as Pull/ Kick 1000

200 Free 1200

4 X 50 Drill as Eight Kick Switch/ Choice 1400

4 x 100 as Pull/ Kick 1800

300 Free 2100

COOL DOWN:

50 Free 2150

50 Choice 2200