1600 Yards Up and Down the Mountain

Masters Swim

Practice 3

November 15

Warm Up:

50 SWIMSUITS

Stroke

Whatever Drill
IM
Must go FAST
Swim easy free
Undulation
IM
Tarzan
Stroke 450

Work Out:

Up and Down the Mountain

25 Butterfly Sprint 475

50 Frankenstein 525

75 Drill 600

100 Back 700

150 Pull 850

200 Choice 1050

150 Kick 1200

100 Breast 1300

75 Tarzan 1375

50 Hands in Fists 1425

25 Free, ONE BREATH 1450

Cool Down:

50 Free 1500

50 Pull 1550

50 Kick 1600

2100 Yards Up and Down the Mountain

Masters Swim

Practice 3

November 15

Warm Up:

50 SWIMSUITS

Stroke

Whatever Drill
IM
Must go FAST
Swim easy free
Undulation
IM
Tarzan
Stroke 450

Work Out:

Up and Down the Mountain

25 Butterfly Sprint 475

50 Frankenstein 525

75 Drill 600

100 Back 700

150 Pull 850

200 Choice 1050

150 Kick 1200

100 Breast 1300

75 Tarzan 1375

50 Hands in Fists 1425

25 Free, ONE BREATH 1450

500 Free 1950

Cool Down:

50 Free 2000

50 Pull 2050

50 Kick 2100

2600 Yards Up and Down the Mountain

Masters Swim

Practice 3

November 15

Warm Up:

50 SWIMSUITS

Stroke

Whatever Drill
IM
Must go FAST
Swim easy free
Undulation
IM
Tarzan
Stroke 450

Work Out:

Up and Down the Mountain

25 Butterfly Sprint 475

50 Frankenstein 525

75 Drill 600

100 Back 700

150 Pull 850

200 Choice 1050

150 Kick 1200

100 Breast 1300

75 Tarzan 1375

50 Hands in Fists 1425

25 Free, ONE BREATH 1450

Repeat Up and Down the Mountain 2450

Cool Down:

50 Free 2500

50 Pull 2550

50 Kick 2600

2500 Yards Sprint

Masters Group

Practice 2

November 10

Warm Up:

50 HOLY SNOW!

Hands in Fists

Only Kick

Long Axis

Your Choice Drill

Swim Free

No Free

Only Pull

Whatever You Want 400

Work Out:

10 x 50 Free :30 rest between 900

Odds sprint the blue zone

Evens sprint the striped zones

10 x 100 Free :45 rest between 1900

Odds Sprint

Evens Easy

10 x 50 Free :30 rest between 2400

Odds sprint the blue zone

Evens sprint the striped zones

Cool Down:

50 Kick 2450

50 Pull 2500

2000 Yards Sprint

Masters Group

Practice 2

November 10

Warm Up:

50 HOLY SNOW!

Hands in Fists

Only Kick

Long Axis

Your Choice Drill

Swim Free

No Free

Only Pull

Whatever You Want 400

Work Out:

8 x 50 Free :45 rest between 800

Odds sprint the blue zone

Evens sprint the striped zones

7 x 100 Free 1:00 rest between 1500

Odds Sprint

Evens Easy

8 x 50 Free :45 rest between 1900

Odds sprint the blue zone

Evens sprint the striped zones

Cool Down:

50 Kick 1950

50 Pull 2000

1700 Yards Sprint

Masters Group

Practice 2

November 10

Warm Up:

50 HOLY SNOW!

Hands in Fists

Only Kick

Long Axis

Your Choice Drill

Swim Free

No Free

Only Pull

Whatever You Want 400

Work Out:

6 x 50 Free 1:00 rest between 700

Odds sprint the blue zone

Evens sprint the striped zones

6 x 100 Free 1:30 rest between 1300

Odds Sprint

Evens Easy

6 x 50 Free 1:00 rest between 1600

Odds sprint the blue zone

Evens sprint the striped zones

Cool Down:

50 Kick 1650

50 Pull 1700

1350 Yards Free

Masters Swim

Interim Practice 3

October 31

HAPPY HALLOWEEN!!

Warm Up:

2 x 50 FALL

Free

Arms

Legs

Long Axis (Free or Back) 400

Work Out:

6 x 25 as Free/ Pull/ Kick 550

4 x 50 Free 750

6 x 25 Free/ Drill/ Choice 900

4 x 50 Free 1100

100 Free 1200

Cool Down:

50 Kick 1250

50 Pull 1300

50 Swim 1350