2800 Yards Long/ Short

Masters Group

13 December

Practice 11

WARM UP:

100 HO HO HO

Hands in Fists

Only Kick

Hands in Fists

Only Pull

Hands in Fists

Only Stroke 600

WORK OUT:

500 Free 1100

4 x 50 Sprint Free 1300

500 Stroke of Choice 1800

4 x 50 Sprint Stroke of Choice 2000

500 Free 2500

4 x 50 Drill 2700

COOL DOWN:

50 Pull 2750

50 Kick 2800

2400 Yards Flippers

Masters Group

Practice 10

8 December

Warm Up:

100 SKIPS

Swim

Kick

IM

Pull

Stroke of Choice 500

Work Out:

**ALL KICK**ABSOLUTELY NO BREAST**

8 X 50 Free as Sprint/ Easy 900

8 x 50 as Fly/ Back 1300

8 x 50 as Choice 1700

4 x 100 Fly/ Back/ Breast/ Free/ IM 2100

Cool Down:

**FINS OFF**

100 Free 2200

100 Kick 2300

100 Pull 2400

2000 Yards Flippers

Masters Group

Practice 10

8 December

Warm Up:

100 SKIPS

Swim

Kick

IM

Pull

Stroke of Choice 500

Work Out:

**ALL KICK**ABSOLUTELY NO BREAST**

6 X 50 Free as Sprint/ Easy 800

6 x 50 as Fly/ Back 1100

6 x 50 as Choice 1400

3 x 100 Fly/ Back/ Breast/ Free/ IM 1700

Cool Down:

**FINS OFF**

100 Free 1800

100 Kick 1900

100 Pull 2000

1800 Yards Fly

Masters Group

Practice 9

6 December

Warm Up:

100 ST NICK

Stroke
Tarzan
No Legs
IM
Catch Up
Kick 600

Main Workout:

10 x 50 Fly as Stroke/ Kick/ Pull/ Drill/ Stroke 1100

4 x 100 as Fly Arms, Free Kick/ Breast Arms, Fly Kick 1500

200 Choice 1700

Cool Down:

50 Free 1750

50 Choice 1800

2200 Yards Fly

Masters Group

Practice 9

7 December

Warm Up:

100 ST NICK

Stroke
Tarzan
No Legs
IM
Catch Up
Kick 600

Main Workout:

10 x 50 Fly as Stroke/ Kick/ Pull/ Drill/ Stroke 1100

4 x 100 as Fly Arms, Free Kick/ Breast Arms, Fly Kick 1500

200 Breast 1700

200 Free 1900

200 IM 2100

Cool Down:

50 Free 2150

50 Choice 2200

2600 Yards Fly

Masters Group

Practice 9

6 December

Warm Up:

100 ST NICK

Stroke
Tarzan
No Legs
IM
Catch Up
Kick 600

Main Workout:

10 x 50 Fly as Stroke/ Kick/ Pull/ Drill/ Stroke 1100

8 x 100 as Fly Arms, Free Kick/ Breast Arms, Fly Kick/ 1900

Free/ Choice

200 Breast 2100

200 Free 2300

200 IM 2500

Cool Down:

50 Free 2550

50 Choice 2600

WINTER MASTERS

To all of you who have not yet signed up for Masters, let me know ASAP if you are joining. We have TWO slots left for the double session, and then we are FULL!

Hope to see all of you back in January!