2000 Yards Flippers

Masters Group

Practice 8

October 7

Warm Up:

50 FLIPPER

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm 350

GRAB THOSE FLIPPERS! BUT ABSOLUTELY NO BREAST STROKE!

**All Sets are 25 Full Sprint, 50 ¾ Sprint, 75 ½ Sprint, 100 Easy**

25-50-75-100 Free Kick 600

25-50-75-100 Back Kick 850

25-50-75-100 Fly Kick 1100

25-50-75-100 Free Kick 1350

25-50-75-100 Back Kick 1600

25-50-75-100 Fly Kick 1850

50 Free Swim with Flippers 1900

Cool Down:

FLIPPERS OFF

50 Free 1950

50 Choice 2000

1750 Yards Down the Mountain

Masters Group

Practice 7

5 October

Warm Up:

50 CORN STALK

Catch Up

Overwater Recovery (Free or Fly)

Reverse IM (Free/ Breast/ Back/ Fly)

No Legs

Stroke of Choice

Tarzan

Any Drill

Left Arm/ Right Arm

Kick 450

Main Workout:

400 Free 850

300 Stroke 1150

200 Free 1350

100 Stroke 1450

75 Free 1525

50 Stroke 1625

25 Free 1650

Cool Down:

50 Pull 1700

50 Kick 1750

2050 Yards Down the Mountain

Masters Group

Practice 7

5 October

Warm Up:

50 CORN STALK

Catch Up

Overwater Recovery (Free or Fly)

Reverse IM (Free/ Breast/ Back/ Fly)

No Legs

Stroke of Choice

Tarzan

Any Drill

Left Arm/ Right Arm

Kick 450

Main Workout:

400 Free 850

300 Stroke 1150

200 Free 1350

100 Stroke 1450

75 Free 1525

50 Stroke 1625

25 Free 1650

3 x 100 IM 1950

Cool Down:

50 Pull 2000

50 Kick 2050

2450 Yards Down the Mountain

Masters Group

Practice 7

5 October

Warm Up:

50 CORN STALK

Catch Up

Overwater Recovery (Free or Fly)

Reverse IM (Free/ Breast/ Back/ Fly)

No Legs

Stroke of Choice

Tarzan

Any Drill

Left Arm/ Right Arm

Kick 450

Main Workout:

400 Free 850

300 Stroke 1150

200 Free 1350

100 Stroke 1450

75 Free 1525

50 Stroke 1625

25 Free 1650

3 x 100 IM 1950

6 x 50 as Drill/ Kick/ Pull 2250

100 Swim 2350

Cool Down:

50 Pull 2400

50 Kick 2450

2500 Yards HodgePodge

Masters Group

Practice 6

30 September

Warm Up:

50 SUNSHINE

Stroke

Undulation

No Arms

Swim

Hands in Fists

IM

No Legs

Eight Kick Switch 400

Main Workout:

8 x 100 as Stroke/ Free 1200

8 x 50 as Kick/ Pull 1600

8 x 25 as Drill/ Stroke 1800

500 Free 2300

Cool Down:

50 Choice 2350

50 Drill 2400

50 Pull 2450

50 Kick 2500

2100 Yards HodgePodge

Masters Group

Practice 6

30 September

Warm Up:

50 SUNSHINE

Stroke

Undulation

No Arms

Swim

Hands in Fists

IM

No Legs

Eight Kick Switch 400

Main Workout:

6 x 100 as Stroke/ Free 1000

6 x 50 as Kick/ Pull 1300

6 x 25 as Drill/ Stroke 1450

500 Free 1950

Cool Down:

50 Drill 2000

50 Pull 2050

50 Kick 2100

1800 Yards HodgePodge

Masters Group

Practice 6

30 September

Warm Up:

50 SUNSHINE

Stroke

Undulation

No Arms

Swim

Hands in Fists

IM

No Legs

Eight Kick Switch 400

Main Workout:

4 x 100 as Stroke/ Free 800

4 x 50 as Kick/ Pull 1000

4 x 25 as Drill/ Stroke 1100

500 Free 1600

Cool Down:

50 Choice 1650

50 Drill 1700

50 Pull 1750

50 Kick 1800