1500 Yards Stroke Shift

Masters Group

Practice 6

4 August

Warm Up:

50 PACKERS

Pull

Any Stroke

Catch Up

Kick

Eight Kick Switch

Reverse IM

Sprint 350

Work Out:

8 x 50 Hard/ Easy Free 750

8 x 25 Stroke/ Free 950

8 x 50 Hard/ Easy Stroke 1350

Cool Down:

50 Drill 1400

50 Kick 1450

50 Pull 1500

2800 Yards Distance Plus Stroke

Masters Group

Practice 5

2 August

WARM UP:

100 HYACINTH

Hands in Fists

Your Choice Stroke

Arms Only

Catch Up

IM

No Arms

Tarzan

Have to Swim Free 800

WORK OUT:

1000 Yards Free. Control arms on the recovery phase of the stroke. Hand enters water with elbow bent, extends FORWARD until almost fully extended, THEN pulls DOWN in the stroke. 1800

400 Yards Breast. Nothing special here, just get through it successfully.

2200

400 Yards Back. Again, not looking for a gorgeous stroke, I just need to know that you can do this long term if you get into trouble in the middle of some lake. 2600

COOL DOWN:

50 Pull 2650

50 Kick 2700

50 Drill 2750

50 Choice 2800

2200 Yards Breast Stroke

Masters Group

Practice 5

2 August

WARM UP:

100 HYACINTH

Hands in Fists

Your Choice Stroke

Arms Only

Catch Up

IM

No Arms

Tarzan

Have to Swim Free 800

WORK OUT:

8 x 50 Breast as Pull/ Kick/ Drill/ Stroke 1200

100 Breast 1300

8 x 50 Breast as Pull/ Kick/ Drill/ Stroke 1700

100 Breast 1800

200 Free 2000

COOL DOWN:

50 Pull 2050

50 Kick 2100

50 Drill 2150

50 Choice 2200

1800 Yards Breast Stroke

Masters Group

Practice 5

2 August

WARM UP:

50 HYACINTH

Hands in Fists

Your Choice Stroke

Arms Only

Catch Up

IM

No Arms

Tarzan

Have to Swim Free 400

WORK OUT:

8 x 50 Breast as Pull/ Kick/ Drill/ Stroke 800

100 Breast 900

8 x 50 Breast as Pull/ Kick/ Drill/ Stroke 1300

100 Breast 1400

200 Free 1600

COOL DOWN:

50 Pull 1650

50 Kick 1700

50 Drill 1750

50 Choice 1800

2000 Yards Focussed IM

Masters Group

Practice 4

28 July

Warm Up:

100 INSANE

IM

No Arms

Stroke of Choice

Any Drill

No Legs

Easy Free 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

1700 Yards Focussed IM

Masters Group

Practice 4

28 July

Warm Up:

100 INSANE

IM

No Arms

Stroke of Choice

Any Drill

No Legs

Easy Free 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

Triathlete Workout 28

Masters Group

Practice 4

28 July

Warm Up:

100 INSANE

IM

No Arms

Stroke of Choice

Any Drill

No Legs

Easy Free

Work Out:

30 minutes straight Free. Pay attention to your arms upon re-entry in the water (the recovery phase of your stroke) The most important part of this swim is CONTROLLING YOUR ARMS, and not letting them drop into the water.

Cool Down:

50 Free

50 Kick

50 Pull