1900 Yards Speed Work

Masters Group

Practice 12

25 October

Warm Up:

100 SURPRISE

Stroke of Choice
Undulation
Reverse IM
Pull
Right Arm Left Arm
IM
Swim
Eight Kick Switch                                                            800

Work Out:

5 x 100 as Fast/ Easy/ Medium/ Fast/ Easy                     1300

4 x 100 Breast/ Back or Fly                                             1700

Cool Down:

50 Kick                                                                                     1750

50 Pull                                                                                      1800

100 Choice                                                                       1900

2300 Yards Speed Work

Masters Group

Practice 12

25 October

Warm Up:

100 SURPRISE

Stroke of Choice
Undulation
Reverse IM
Pull
Right Arm Left Arm
IM
Swim
Eight Kick Switch                                                            800

Work Out:

5 x 100 as Fast/ Easy/ Medium/ Fast/ Easy                     1300

4 x 100 Breast/ Back or Fly                                             1700

2 x 200 IM                                                                     2100

Cool Down:

50 Kick                                                                                     2150

50 Pull                                                                                      2200

100 Choice                                                                       2300

2700 Yards Speed Work

Masters Group

Practice 12

25 October

Warm Up:

100 SURPRISE

Stroke of Choice
Undulation
Reverse IM
Pull
Right Arm Left Arm
IM
Swim
Eight Kick Switch                                                            800

Work Out:

5 x 100 as Fast/ Easy/ Medium/ Fast/ Easy                     1300

4 x 100 Breast/ Back or Fly                                             1700

2 x 200 IM                                                                     2100

400 Easy Free                                                                 2500

Cool Down:

50 Kick                                                                                     2550

50 Pull                                                                                      2600

100 Choice                                                                       2700

2800 Yards Distance

Masters Group

Practice 12

25 October

Warm Up:

Warm Up:

100 SURPRISE

Stroke of Choice
Undulation
Reverse IM
Pull
Right Arm Left Arm
IM
Swim
Eight Kick Switch                                                            800

Work Out:

8 x 100 IM Order                                                           1600

1000 Easy Free                                                               2600

         

Cool Down:

50 Kick                                                                                     2650

50 Pull                                                                                      2700

100 Choice                                                                       2800

2800 Yards Flippers

Masters Group

Practice 11

23 October

Warm Up:

100 HEART (no flippers yet!)

Hands in Fists

Eight Kick Switch

Any Drill

Reverse IM

Tarzan                                                                                      500

Work Out:

**ALL KICK**ABSOLUTELY NO BREAST**

10 X 50 Free  as Sprint/ Easy                                                   1000

10 x 50 as Fly/ Back                                                                 1500

10 x 50 as Choice                                                                      2000

5 x 100 Fly/ Back/ Free/ Back/ Fly                                          2500

Cool Down:

**FINS OFF**

100 Free                                                                                   2600

100 Kick                                                                                   2700

100 Pull                                                                                    2800

2400 Yards Flippers

Masters Group

Practice 11

23 October

Warm Up:

100 HEART (no flippers yet!)

Hands in Fists

Eight Kick Switch

Any Drill

Reverse IM

Tarzan                                                                                      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/ Free/ Back/ Fly                                          2100

Cool Down:

**FINS OFF**

100 Free                                                                                   2200

100 Kick                                                                                   2300

100 Pull                                                                                    2400

2000 Yards Flippers

Masters Group

Practice 11

23 October

Warm Up:

100 HEART (no fins yet!)

Hands in Fists

Eight Kick Switch

Any Drill

Reverse IM

Tarzan                                                                                      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/ Free/Back/ Fly                                           1700

Cool Down:

**FINS OFF**

100 Free                                                                                   1800

100 Kick                                                                                   1900

100 Pull                                                                                    2000