Triathlete Workout 10

Masters Group

Practice 9

1 February, 2011

WARM UP:

50 SNOWED IN

Stroke of Choice

No Arms

Overwater Recovery (Free, Fly, or Back)

Whatever You Want

Easy Free

Drill

IM

No Legs

WORK OUT:

Swim free in 10 minute sets. For each 100, start slow, building speed for the first 3 25s. The 4th 25 is any stroke OTHER than free. Take a 2 minute rest between 10 minute sets, then repeat

COOL DOWN:

50 Free

50 Kick

50 Pull

50 Choice

5300 Yards For Joe

Masters Group

Practice 9

1 February, 2011

WARM UP:

10 x 100s as Free/ Choice, long and easy 1000

WORK OUT:

500 Free 1500

400 IM 1900

300 Breast 2200

200 Back 2400

100 Fly 2500

50 Pull 2550

50 Kick 2600

100 Flutterfly (Free Sprint Kick, Constant Arm Turnover) 2700

200 Double Arm Back Stroke Drill 2900

300 Breast Arms/ Free Sprint Kick 3200

400 IM Building Each 100 3600

500 Free 4100

1000 Free, lose a stroke 5100

COOL DOWN:

50 Free 5150

50 Kick 5200

50 Pull 5250

50 Choice 5300

2600 Yards Distance Build

Masters Group

Practice 9

1 February, 2011

WARM UP:

50 SNOWED IN

Stroke of Choice

No Arms

Overwater Recovery (Free, Fly, or Back)

Whatever You Want

Easy Free

Drill

IM

No Legs 400

WORK OUT:

20 x 25 as Stroke/ Drill/ Pull/ Kick 900

10 x 50 as Free/ Stroke on 1:30/ 2:00 1400

3 x 100 Free, breathe every 3rd or 5th pull 1700

200 Choice 1900

500 Free, start each 25 easy, build to medium speed 2400

COOL DOWN:

50 Free 2450

50 Kick 2500

50 Pull 2550

50 Choice 2600

2100 Yards Distance Build

Masters Group

Practice 9

1 February, 2011

WARM UP:

50 SNOWED IN

Stroke of Choice

No Arms

Overwater Recovery (Free, Fly, or Back)

Whatever You Want

Easy Free

Drill

IM

No Legs 400

WORK OUT:

16 x 25 as Stroke/ Drill/ Pull/ Kick 800

8 x 50 as Free/ Stroke on 1:30/ 2:00 1200

2 x 100 Free, breathe every 3rd or 5th pull 1400

500 Free, start each 25 easy, build to medium speed 1900

COOL DOWN:

50 Free 1950

50 Kick 2000

50 Pull 2050

50 Choice 2100

1700 Yards Distance Build

Masters Group

Practice 9

1 February, 2011

WARM UP:

50 SNOWED IN

Stroke of Choice

No Arms

Overwater Recovery (Free, Fly, or Back)

Whatever You Want

Easy Free

Drill

IM

No Legs 400

WORK OUT:

12 x 25 as Stroke/ Drill/ Pull/ Kick 700

4 x 50 as Free/ Stroke on 1:30/ 2:00 900

100 Free, breathe every 3rd or 5th pull 1000

500 Free, start each 25 easy, build to medium speed 1500

COOL DOWN:

50 Free 1550

50 Kick 1600

50 Pull 1650

50 Choice 1700

TUESDAY, FEBRUARY 1, 2011

To all my Masters Swimmers~

If the roads are bad in the morning, PLEASE do not come to the Club to swim. I would much rather you miss a workout, and make it up over the weekend, or whatever, than have anyone get hurt ~ or worse ~ due to slippery roads.

I will be at PAC at the usual time (hopefully :) ) if anyone does show up. In the event that I am unable to get there, I will post it here on the website.

Be safe, and stay warm!

Anne

6200 Yards for Joe

Masters Group

Practice 8

27 January

Warm Up:

4 x 200 IM Order 800

Work Out:

10 x 400 Build on 4:00 4800

10 x 50 Sprint Fly/ Breast 5300

500 Swim 5800

Cool Down:

200 Kick 6000

200 Pull 6200