Final Workout of the Session

REMEMBER, WE HAVE A TWO WEEK BREAK!!

SEE YOU THE WEEK OF APRIL 11!

Masters Group

Practice 12

24 March

Warm Up:

50 ROBINS

Reverse IM

Only Pull

Breast

IM

No Pull

Swim Free 300

Main Workout:

Swim, non- stop. I will be there to count laps and figure average times for 500s, 1000s, and miles.

If you start early, keep track of your laps, and I will pick up where you are at when I get there.

Cool Down:

50 Kick

50 Pull

1000 Yards Distance

Masters Group

Practice 11

22 March

WARM UP:

50 DRAMA

Drill

Reverse IM

Any Kick

Maybe Stroke of Choice

Any Pull 250

WORK OUT:

100 Free 350

2 x 50 Choice 450

50 Kick 500

50 Pull 550

50 Drill 600

2 x 50 Choice 700

100 Free 800

COOL DOWN:

50 Pull 850

50 Kick 900

50 Drill 950

50 Free 1000

1900 Yards Distance

Masters Group

Practice 11

22 March

WARM UP:

100 DRAMA

Drill

Reverse IM

Any Kick

Maybe Stroke of Choice

Any Pull 500

WORK OUT:

300 Free 800

200 Choice 1000

100 Kick 1100

100 Pull 1200

200 Choice 1400

300 Free 1700

COOL DOWN:

50 Pull 1750

50 Kick 1800

50 Drill 1850

50 Free 1900

2300 Yards Distance

Masters Group

Practice 11

22 March

WARM UP:

100 DRAMA

Drill

Reverse IM

Any Kick

Maybe Stroke of Choice

Any Pull 500

WORK OUT:

500 Free 1000

200 Choice 1200

100 Kick 1300

100 Pull 1400

200 Choice 1600

500 Free 2100

COOL DOWN:

50 Pull 2150

50 Kick 2200

50 Drill 2250

50 Free 2300

Triathlete Workout 17

Masters Group

Practice 11

22 March

TRIATHLETE WORKOUT

WARM UP:

4 x 50 IM Order

50 Kick

50 Pull

WORK OUT:

5 X 500 FREE

For each 500, begin with an easy 100, build to a medium 100, then to a sprint 100, taper to a medium 100, end with another easy 100. Ideally, try to keep your 500s below the 10 minute mark. Take 1-2 minutes between 500s to recover, as needed.

COOL DOWN:

50 Pull

50 Kick

50 Drill

50 Free

2400 Yards Free

Masters Group

Practice 10

17 March

WARM UP:

100 ST PADDYS

Swim Free

Tarzan

Pull

Any Kick

Drill

Different Drill

Your Choice Stroke

Swim IM 700

WORK OUT:

We will work on flip turns at the deep end in the stair lane for anyone who wants to do so.

10 x 25 Free Pull 950

10 x 25 Free Kick 1200

10 x 25 Free Drill 1450

10 x 25 Free Sprint 1700

5 x 100 Free, perfect stroke 2200

COOL DOWN:

50 Pull 2250

50 Kick 2300

100 Free 2400

2000 Yards Free

Masters Group

Practice 10

17 March

WARM UP:

100 ST PADDYS

Swim Free

Tarzan

Pull

Any Kick

Drill

Different Drill

Your Choice Stroke

Swim IM 700

WORK OUT:

We will work on flip turns at the deep end in the stair lane for anyone who wants to do so.

8 x 25 Free Pull 900

8 x 25 Free Kick 1100

8 x 25 Free Drill 1300

8 x 25 Free Sprint 1500

3 x 100 Free, perfect stroke 1800

COOL DOWN:

50 Pull 1850

50 Kick 1900

100 Free 2000