Final Swim of the Session!

You know the drill by now..... final swim of the session is straight distance work. Do a quick warm up... a few 50s free, stroke, and drill, and I will count your laps when you are ready to start.

DON'T FORGET TO SIGN UP FOR THE NEW SESSION! WE HAVE TWO WEEKS OFF, THEN BEGIN SEPTEMBER 12!

Hope to see you all there!!

1800 Yards IM

Masters Swim

Practice 11

23 August

Warm Up:

50 OHIO STATE

Only Kick

Hands in Fists

IM

Only Pull

Sprint Free

Tarzan

Any Stroke but Free

Tarzan (AGAIN!)

Eight Kick Switch 450

Main Set:

15 x 50 as Fly/ Back/ Breast/ Free/ IM 1150

16 x 25 as Drill/ Kick/ Drill/ Pull/ Stroke 1550

100 Free 1650

Cool Down:

50 Kick 1700

50 Pull 1750

50 Choice 1800

2100 Yards IM

Masters Swim

Practice 11

23 August

Warm Up:

50 OHIO STATE

Only Kick

Hands in Fists

IM

Only Pull

Sprint Free

Tarzan

Any Stroke but Free

Tarzan (AGAIN!)

Eight Kick Switch 450

Main Set:

20 x 50 as Fly/ Back/ Breast/ Free/ IM 1450

20 x 25 as Drill/ Kick/ Drill/ Pull/ Stroke 1950

Cool Down:

50 Kick 2000

50 Pull 2050

50 Choice 2100

2700 Yards IM

Masters Swim

Practice 11

23 August

Warm Up:

50 OHIO STATE

Only Kick

Hands in Fists

IM

Only Pull

Sprint Free

Tarzan

Any Stroke but Free

Tarzan (AGAIN!)

Eight Kick Switch 450

Main Set:

20 x 50 as Fly/ Back/ Breast/ Free/ IM 1450

20 x 25 as Drill/ Kick/ Drill/ Pull/ Stroke 1950

4 x 100 IM 2350

2 x 100 Free 2550

Cool Down:

50 Kick 2600

50 Pull 2650

50 Choice 2700

3600 Yards Flippers

Masters Group

Practice 10

18 August

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

2800 Yards Flippers

Masters Group

Practice 10

18 August

WARM UP:

100 BURRITOS

Breast

Undulation

Right Arm/ Left Arm

Repeat Any One

IM

Tarzan

Only Pull

Stroke of Choice 800

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 Free Kick 1050

25-50-75-100 Back Kick 1300

25-50-75-100 Fly Kick 1550

25-50-75-100 Free Kick 1800

25-50-75-100 Back Kick 2050

25-50-75-100 Fly Kick 2300

300 Choice~ MAY USE ARMS 2600

COOL DOWN:

100 Pull 2700

50 Drill 2750

50 Choice 2800

2300 Yards Flippers

Masters Group

Practice 10

18 August

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 Free Kick 650

25-50-75-100 Back Kick 900

25-50-75-100 Fly Kick 1150

25-50-75-100 Free Kick 1400

25-50-75-100 Back Kick 1650

25-50-75-100 Fly Kick 1900

200 Choice~ MAY USE ARMS 2100

COOL DOWN:

100 Pull 2200

50 Drill 2250

50 Choice 2300