3000 Yards Flippers

Masters Swim

Practice 9

May 7-8

Warm Up:

100 MOWING

Make It Free

Only Back

Whatever Drill

IM

No Kick

Go Fast                                                                                                             600

Work Out:

FLIPPERS ON!  Absolutely NO Breast Kick with Flippers on!

10 x 25 Free Kick Sprint                                                                                   850

10 x 25 Back Kick Sprint                                                                                  1100

10 x 25 Fly Kick Sprint                                                                                     1350

5 x 50 Free Kick                                                                                               1600

5 x 50 Back Kick                                                                                              1850

5 x 50 Fly Kick                                                                                                 2100

100 Free Kick                                                                                                   2200

100 Back Kick                                                                                                   2300

100 Fly Kick                                                                                                     2400

500 Free Kick                                                                                                   2900

Cool Down:

FLIPPERS OFF

100 Easy Choice                                                                                                3000

2500 Yards Flippers

Masters Swim

Practice 9

May 7-8

Warm Up:

100 MOWING

Make It Free

Only Back

Whatever Drill

IM

No Kick

Go Fast                                                                                                             600

Work Out:

FLIPPERS ON!  Absolutely NO Breast Kick with Flippers on!

10 x 25 Free Kick Sprint                                                                                   850

10 x 25 Back Kick Sprint                                                                                  1100

10 x 25 Fly Kick Sprint                                                                                     1350

5 x 50 Free Kick                                                                                               1600

5 x 50 Back Kick                                                                                              1850

5 x 50 Fly Kick                                                                                                 2100

100 Free Kick                                                                                                   2200

100 Back Kick                                                                                                   2300

100 Fly Kick                                                                                                     2400

Cool Down:

FLIPPERS OFF

100 Easy Choice                                                                                                2500

2200 Yards Flippers

Masters Swim

Practice 9

May 7-8

Warm Up:

100 MOWING

Make It Free

Only Back

Whatever Drill

IM

No Kick

Go Fast                                                                                                             600

Work Out:

FLIPPERS ON!  Absolutely NO Breast Kick with Flippers on!

10 x 25 Free Kick Sprint                                                                                   850

10 x 25 Back Kick Sprint                                                                                  1100

10 x 25 Fly Kick Sprint                                                                                     1350

5 x 50 Free Kick                                                                                               1600

5 x 50 Back Kick                                                                                              1850

5 x 50 Fly Kick                                                                                                 2100

Cool Down:

FLIPPERS OFF

100 Easy Choice                                                                                                2200

Tri Workout

Masters Group

Practice 8

May 2-3

Warm Up:

100 BICHON

Breast

IM

Catch Up

Hands in Fists

Only Kick

No Free                                                                                                             600

Work Out:

For a period of 10 minutes:

Swim non-stop freestyle.  Start each 25 slow, build quickly to a sprint at the middle of the pool, then slow to the end of the lane.

At the end of the set, 2 minutes down time

For a period of 10 minutes:

Swim non-stop freestyle.  Kick EVERY THIRD PULL ONLY, and just enough to keep your feet from dragging you down.  Start each 50 at a sprint pace, and gradually slow to easy at the end of the 50.

At the end of the set, 2 minutes down time

For a period of 10 minutes:

Swim non-stop freestyle KICK.  Start slow, build to sprint, then back to slow, within the framework of each 50.

At the end of the set, 2 minutes down time

Repeat the above three as time allows. Track laps if you can. If not, no worries. YOU MUST DO A COOL DOWN. DO NOT SKIP THIS!

Cool Down~ SLOW and EASY

50 Stroke of Choice

50 Pull

50 Kick

50 Free

2800 Yards Hard~ Easy

Masters Group

Practice 8

May 2-3

Warm Up:

100 BICHON

Breast

IM

Catch Up

Hands in Fists

Only Kick

No Free                                                                                              600

                                               

Main Workout:

20 x 50 as Fast/ Slow                                                                         1600

20 x 25 as Free/ Choice                                                                      2100

500 Free                                                                                            2600

100 IM                                                                                              2700

Cool Down: 

50 Kick                                                                                              2750

50 Pull                                                                                               2800

2200 Yards Hard ~Easy

Masters Group

Practice 8

May 2-3

Warm Up:

100 BICHON

Breast

IM

Catch Up

Hands in Fists

Only Kick

No Free                                                                                              600

                                               

Main Workout:

20 x 50 as Fast/ Slow                                                                         1600

20 x 25 as Free/ Choice                                                                      2100

Cool Down: 

50 Kick                                                                                              2150

50 Pull                                                                                               2200

1900 Yards Hard~Easy

Masters Group

Practice 8

May 2-3

Warm Up:

100 BICHON

Breast

IM

Catch Up

Hands in Fists

Only Kick

No Free                                                                                              600

                                               

Main Workout:

10 x 50 as Fast/ Slow                                                                         1100

20 x 25 as Free/ Choice                                                                      1600

2 x 100 Free                                                                                                1800

Cool Down: 

50 Kick                                                                                              1850

50 Pull                                                                                               1900