Masters Group
Practice
December 14
TRIATHLETE WORKOUT
Warm Up:
50 SANTA CLAUS
Stroke of Choice
Any Pull But Free
No Competitive Stroke (Elementary Back or Side Stroke Only)
Tarzan
Arms Only
Catch Up
Legs Only
Any Kick But Free
Undulation
Swim 500
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
