2200 Yards Breast

Masters Group

Practice 21

March 12- 13

WARM UP:

50 SPRING (do twice through)

Stroke of Choice

Pull

Remove a Stroke

IM

Mo Pull

Go Fast                                                                                              600

WORK OUT:

12 x 50 Breast as Pull/ Kick/ Pull with Dolphin/ Stroke                        1200

2 x 100 as GOOD Breast                                                                     1400

8 x 50 as Breast/ Free                                                                        1800

200 Free                                                                                            2000

COOL DOWN:

50 Pull                                                                                               2050

50 Kick                                                                                              2100

50 Free                                                                                              2150

50 Choice                                                                                           2200

1800 Yards Breast

Masters Group

Practice 21

March 12- 13

WARM UP:

50 SPRING (do twice through)

Stroke of Choice

Pull

Remove a Stroke

IM

Mo Pull

Go Fast                                                                                              600

WORK OUT:

8 x 50 Breast as Pull/ Kick/ Pull with Dolphin/ Stroke                          1000

2 x 100 as GOOD Breast                                                                     1200

4 x 50 as Breast/ Free                                                                        1400

200 Free                                                                                            1600

COOL DOWN:

50 Pull                                                                                               1650

50 Kick                                                                                              1700

50 Free                                                                                              1750

50 Choice                                                                                           1800

Tri Workout

Masters Group

Practice 20

March 7-8

Warm Up:

100 ST PATS

Stroke
Tarzan
Pull

Arms

Tarzan

Swim Free                                                                                                   

Main Workout:

Swim Free as 5 x 10 minute sets (or however many you can fit in) with 100 builds.  Start each 100 slow, and build each 25, so that the 4^th 25 is a full out sprint.  After you finish each 100, go back to a slow, easy pace, and begin the next build.

Rest for 1 minute, do a 100 back stroke to open your shoulders back up and stretch those muscles, and then rest for another minute before your next 10 minute set.

Cool Down: 

50 Free                                                                                             

50 Choice              

Wheel of Fortune

:00        10 Push Ups                                         :50        Get a drink

:01        60 Second Break                                   :51        100 Free DO FLIP TURNS

:02        4 x 25 as Free/ Choice                           :52        Lunges twice around pool

:03        50 Tarzan                                              :53        50 Fly

:04        100 Free                                               :54        60 Seconds rest

:05        4 x 50 IM                                               :55        100 Frankenstein

:06        Recite the alphabet backwards                :56        100 Back

:07        4 x 50 Drill/ Stroke                                 :57        Ribbit like a frog

:08        100 Frankenstein                                   :58        25 Sit ups

:09        1000 Free                                              :59        100 Fly

:10        Get a Drink                                            :60        4 x 50 Tarzan

:11        25 Sit Ups                                             :61        100 Breast

:12        4 x 25 Sprint Free                                  :62        100 IM

:13        100 Kick                                               :63        Planks on the deck for 1:00

:14        100 Hands in Fists                                 :64        10 x 25 Drill of choice

:15        500 Free                                               :65        100 Water running

:16        4 x 50 IM                                               :66        4 x 50 8 (6) (4) (2) Kick Switch

:17        50 Butterfly                                            :67        100 No Arms, No Legs

:18        200 Free                                               :68        50 Back

:19        Planks on the deck for 1:00                    :69        100 Reverse IM

:20        30 Second Break                                   :70        2 x 50 Fly

:21        Bark like a dog                                      :71        200 Stroke in blue zone, free elsewhere

:22        60 Second Break                                   :72        10 Push Ups

:23        50 Water running                                   :73        1000 Free

:24        4 x 100 IM                                             :74        50 Breast

:25        4 x 100                                                  :75        60 Seconds rest

:26        Lunges around the pool                          :76        4 x 50 Rambo Runs

:27        4 x 25, 2 breaths each                            :77        4 x 25 Sprint free

:28        100 Eight Kick Switch                            :78        25 Jumping jacks

:29        4 x 50 as Back/ Breast                           :79        2 x 100 IM

:30        10 x 25 as Free/ Fly                               :80        100 Hands in fists

:31        25 Jumping Jacks                                  :81        Buzz like a bee

:32        200 Breast                                            :82        100 Free

:33        100 Pull                                                :83        4 x 25 No breathing if you can!

:34        Lunges around the pool backwards          :84        60 Seconds rest

:35        100 Breast                                            :85        Follow the person to the left of you

:36        Meow like a cat                                     :86        500 Kick

:37        50 Two Arm Backstroke                         :87        100 Free, FLIP TURNS every turn

:38        200 Back                                              :88        200 Pull

:39        10 x 25 as Kick/ Pull                              :89        100 Any kick but free

:40        4 x 50 Rambo runs                                 :90        4 x 50 Choice

:41        200 Back                                              :91        50 Free

:42        100 Fly                                                 :92        4 x 50 IM

:43        200 Choice                                            :93        100 Any pull but free

:44        Oink like a pig                                       :94        Crow like a rooster

:45        50 No arms, no legs                               :95        60 Seconds rest

:46        4 x 50 Drill                                             :96        100 Catch Up

:47        10 x 25 as Back/ Breast                         :97        500 Free

:48        60 Second Break                                   :98        200 Kick

:49        4 x 25 Free, no breath                            :99        10 x 25 one breath only

2500 Yards Fly

Masters Group

Workout 19

March 5-6

WARM UP:

100 SCOOBY

Short Axis

Catch Up

Only Pull

Only Kick

Breast

Your Choice Drill                                                             600

WORK OUT:

4 x 50 as Fly Pull/ Kick                                                   800

4 x 50 as Free Pull/ Kick                                                 1000

4 x 50 as Fly/ Choice                                                       1200

4 x 50 as Free/ Choice                                                     1400

400 Free, every 4^th 25 Fly                                               1800

400 Choice                                                                      2200

COOL DOWN:

100 Pull                                                                           2300

100 Drill                                                                         2400

100 Kick                                                                          2500

2100 Yards Fly

Masters Group

Workout 19

March 5-6

WARM UP:

100 SCOOBY

Short Axis

Catch Up

Only Pull

Only Kick

Breast

Your Choice Drill                                                             600

WORK OUT:

4 x 50 as Fly Pull/ Kick                                                   800

4 x 50 as Free Pull/ Kick                                                 1000

4 x 50 as Fly/ Choice                                                       1200

4 x 50 as Free/ Choice                                                     1400

400 Free, every 4^th 25 Fly                                               1800

COOL DOWN:

100 Pull                                                                           1900

100 Drill                                                                         2000

100 Kick                                                                          2100

1800 Yards Fly

Masters Group

Workout 19

March 5-6

WARM UP:

100 SCOOBY

Short Axis

Catch Up

Only Pull

Only Kick

Breast

Your Choice Drill                                                             600

WORK OUT:

4 x 50 as Fly Pull/ Kick                                                   800

4 x 50 as Free Pull/ Kick                                                 1000

4 x 50 as Fly/ Choice                                                       1200

4 x 50 as Free/ Choice                                                     1400

100 as 25 Fly/ 75 Free                                                    1500

COOL DOWN:

100 Pull                                                                           1600

100 Drill                                                                         1700

100 Kick                                                                          1800