Thursday, November 8, 2012

Tri Workout


Masters Swim
Practice 18
November 8


WARM UP:

50 SNOWY

Stroke of Choice
No Legs
Only Breast Stroke
Whatever Kick
Your Choice Drill                                                                      

WORK OUT:

15 minute swim, free.  Switch to any other stroke for 25 yards at the beginning of each 100.

10 minute swim, breast.  Switch to free for 25 yards at the beginning of each 100.

Repeat two above as time allows.


COOL DOWN:

50 Pull                                                                                              
50 Kick                                                                                             
50 Choice                                                                                          
50 Free
Posted by at No comments:

2200 Yards Concentration


Masters Swim
Practice 18
November 8


WARM UP:

100 SNOWY

Stroke of Choice
No Legs
Only Breast Stroke
Whatever Kick
Your Choice Drill                                                                                500

WORK OUT:

20 x 25 Free, breathe as seldom as possible                                         1000

12 x 50 as Fly/ Back/ Breast/ Free                                                     1600
          focus on LONG stroke

4 x 100 Free, drill first 25, swim last 75                                             2000

COOL DOWN:

50 Pull                                                                                               2050
50 Kick                                                                                              2100
50 Choice                                                                                           2150
50 Free                                                                                              2200
Posted by at No comments:

1800 Yards Concentration


Masters Swim
Practice 18
November 8


WARM UP:

100 SNOWY

Stroke of Choice
No Legs
Only Breast Stroke
Whatever Kick
Your Choice Drill                                                                                500

WORK OUT:

16 x 25 Free, breathe as seldom as possible                                          900

10 x 50 as Fly/ Back/ Breast/ Free/ IM                                             1400
          focus on LONG stroke

2 x 100 Free, drill first 25, swim last 75                                             1600

COOL DOWN:

50 Pull                                                                                               1650
50 Kick                                                                                              1700
50 Choice                                                                                           1750
50 Free                                                                                              1800
Posted by at No comments:

1500 Yards Concentration


Masters Swim
Practice 18
November 8


WARM UP:

100 SNOWY

Stroke of Choice
No Legs
Only Breast Stroke
Whatever Kick
Your Choice Drill                                                                                500

WORK OUT:

12 x 25 Free, breathe as seldom as possible                                          800

8 x 50 as Fly/ Back/ Breast/ Free/ IM                                               1200
          focus on LONG stroke

100 Free, drill first 25, swim last 75                                                   1300

COOL DOWN:

50 Pull                                                                                               1350
50 Kick                                                                                              1400
50 Choice                                                                                           1450
50 Free                                                                                              1500
Posted by at No comments:

Monday, November 5, 2012

1600 Yards Up and Down the Mountain



Masters Swim
Practice 17
November 6

Warm Up:

50 SWIMSUITS

Stroke
Whatever Drill
IM
Must go FAST
Swim easy free
Undulation
IM
Tarzan
Stroke                                                                                                              450

Work Out:

Up and Down the Mountain 

25 Butterfly Sprint                                                                                           475
50 Frankenstein                                                                                                525
75 Drill                                                                                                                        600
100 Back                                                                                                          700
150 Pull                                                                                                                        850
200 Choice                                                                                                       1050
150 Kick                                                                                                           1200
100 Breast                                                                                                        1300
75 Tarzan                                                                                                        1375
50 Hands in Fists                                                                                              1425
25 Free, ONE BREATH                                                                         1450

Cool Down:

50 Free                                                                                                            1500
50 Pull                                                                                                              1550
50 Kick                                                                                                             1600
Posted by at No comments:

2100 Yards Up and Down the Mountain


Masters Swim
Practice 17
November 6

Warm Up:

50 SWIMSUITS

Stroke
Whatever Drill
IM
Must go FAST
Swim easy free
Undulation
IM
Tarzan
Stroke                                                                                                              450

Work Out:

Up and Down the Mountain 

25 Butterfly Sprint                                                                                           475
50 Frankenstein                                                                                                525
75 Drill                                                                                                                        600
100 Back                                                                                                          700
150 Pull                                                                                                                        850
200 Choice                                                                                                       1050
150 Kick                                                                                                           1200
100 Breast                                                                                                        1300
75 Tarzan                                                                                                        1375
50 Hands in Fists                                                                                              1425
25 Free, ONE BREATH                                                                         1450

500 Free                                                                                                          1950

Cool Down:

50 Free                                                                                                            2000
50 Pull                                                                                                              2050
50 Kick                                                                                                             2100
Posted by at No comments:

2600 Yards Up and Down the Mountain




Masters Swim
Practice 17
November 6

Warm Up:

50 SWIMSUITS

Stroke
Whatever Drill
IM
Must go FAST
Swim easy free
Undulation
IM
Tarzan
Stroke                                                                                                              450

Work Out:

Up and Down the Mountain 

25 Butterfly Sprint                                                                                           475
50 Frankenstein                                                                                                525
75 Drill                                                                                                                        600
100 Back                                                                                                          700
150 Pull                                                                                                                        850
200 Choice                                                                                                       1050
150 Kick                                                                                                           1200
100 Breast                                                                                                        1300
75 Tarzan                                                                                                        1375
50 Hands in Fists                                                                                              1425
25 Free, ONE BREATH                                                                         1450

Repeat Up and Down the Mountain                                                                    2450

Cool Down:

50 Free                                                                                                            2500
50 Pull                                                                                                              2550
50 Kick                                                                                                             2600
Posted by at No comments:
Subscribe to: Posts (Atom)