1500 Yards Stroke Technique

Masters Swim

Practice 6

29 November

WARM UP:

50 GOLF BALL

Good Stroke

Only Kick

Long Axis

Free

Back

Any Drill

Legs Only

Left Arm/ Right Arm 400

WORK OUT:

FREE

25 Pull

25 Kick

25 Drill

25 Free 500

BACK

25 Pull

25 Kick

25 Drill

25 Back 600

BREAST

25 Pull

25 Kick

25 Drill

25 Breast 800

FREE

50 Pull

50 Kick

50 Drill

50 Free 1000

BACK

50 Pull

50 Kick

50 Drill

50 Back 1200

BREAST

50 Pull

50 Kick

50 Drill

50 Breast 1400

COOL DOWN:

50 Choice 1450

50 Pull 1500500

1400 Yards Down the Mountain

Masters Group

Practice 5

22 November

HAPPY THANKSGIVING!

Warm Up:

50 CRANBERRY

Catch Up

Reverse IM

Arms Only

No Arms

Breast

Easy Free

Right Arm/ Left Arm

Repeat Any One

Your Choice 450

Main Workout:

300 Free 750

200 Stroke 950

100 Free 1050

75 Stroke 1125

50 Free 1175

25 Stroke 1200

Cool Down:

50 Drill 1250

50 Pull 1300

50 Kick 1350

50 Free 1400

1800 Yards Down the Mountain

Masters Group

Practice 5

22 November

HAPPY THANKSGIVING!

Warm Up:

50 CRANBERRY

Catch Up

Reverse IM

Arms Only

No Arms

Breast

Easy Free

Right Arm/ Left Arm

Repeat Any One

Your Choice 450

Main Workout:

400 Stroke 850

300 Free 1150

200 Stroke 1350

100 Free 1450

75 Stroke 1525

50 Free 1575

25 Stroke 1600

Cool Down:

50 Drill 1650

50 Pull 1700

50 Kick 1750

50 Free 1800

2300 Yards Down the Mountain

Masters Group

Practice 5

22 November

HAPPY THANKSGIVING!

Warm Up:

50 CRANBERRY

Catch Up

Reverse IM

Arms Only

No Arms

Breast

Easy Free

Right Arm/ Left Arm

Repeat Any One

Your Choice 450

Main Workout:

500 Free 950

400 Stroke 1350

300 Free 1650

200 Stroke 1850

100 Free 1950

75 Stroke 2025

50 Free 2075

25 Stroke 2100

Cool Down:

50 Drill 2150

50 Pull 2200

50 Kick 2250

50 Free 2300

1200 Yards Back Stroke

Masters Group

Practice 4

17 November

Warm Up:

50 VETERAN

Very Fast Free

Easy Back

Tarzan

Eight Kick Switch

Reverse IM

Arms Only

No Arms 350

Work Out:

7 x 50 as Back Pull/ Kick/ Drill/ Stroke 700

2 x 50 as 5 Pull Change Stroke 800

2 x 100 as Free/ Back 1000

Cool Down:

50 Drill 1050

50 Pull 1100

50 Kick 1150

50 Choice 1200

1800 Yards Back Stroke

Masters Group

Practice 4

17 November

Warm Up:

50 VETERAN

Very Fast Free

Easy Back

Tarzan

Eight Kick Switch

Reverse IM

Arms Only

No Arms 350

Work Out:

9 x 50 as Back Pull/ Kick/ Drill/ Stroke 800

3 x 50 as 5 Pull Change Stroke 1050

4 x 100 as Free/ Back 1450

200 Free~ work on steady stroke 1650

Cool Down:

50 Drill 1700

50 Pull 1750

50 Kick 1800

2300 Yards Back Stroke

Masters Group

Practice 4

17 November

Warm Up:

50 VETERAN

Very Fast Free

Easy Back

Tarzan

Eight Kick Switch

Reverse IM

Arms Only

No Arms 350

Work Out:

12 x 50 as Back Pull/ Kick/ Drill/ Stroke 950

5 x 50 as 5 Pull Change Stroke 1200

5 x 100 as Free/ Back 1700

400 Free~ work on steady stroke 2100

Cool Down:

50 Drill 2050

50 Pull 2200

50 Kick 2250

50 Stroke 2300