Wednesday, June 29, 2011

FOURTH OF JULY REMINDERS

Just a few reminders for the Fourth of July holiday....

1) BE SAFE.

2) No Masters practice July 5 or 7 due to the Fourth of July holiday

3) There WILL BE Open Water Swim July 6. Don't forget to check Facebook for sign ups! Afterwards, if people want, we could head over to Concerts on the Square.....

4) Masters practice resumes July 12 and 14, which are the last two classes of the session. I will be in Florida, watching my son attempt to surf, and will not be here to coach you. To that end, I have left Chris Owen in charge, and he will have workouts for you.

5) REMEMBER TO SIGN UP FOR NEXT SESSION IF YOU ARE COMING BACK! Summer II starts JULY 17, despite what the website says! If any of you are doing part time Masters for Summer II, let me know, and I will get you signed up correctly in the computer so you don't have to pay full price.

6) Again, BE SAFE this Fourth of July. LOTS of people do LOTS of stupid stuff over the Fourth, and I would be completely devastated if any of you were to become a statistic.

~Anne

1500 Yards Up and Down The Mountain

Masters Group
Practice 10
30 June

WARM UP:

100 DAQUIRI
Drill
Arms Only
Quit Using Your Arms
Undulation
IM
Right Arm Left Arm
I Let You Choose Stroke 700

WORK OUT:

Up and Down the Mountain

25 Drill 725
50 Pull 775
75 Kick 850
100 Free 950
100 Stroke 1050
75 Pull 1125
50 Kick 1175
25 Drill 1200

4 x 50 Stroke of Choice 1400

COOL DOWN:

50 Pull 1450
50 Kick 1500

2000 Yards Up and Down the Mountain

Masters Group
Practice 10
30 June

WARM UP:

100 DAQUIRI
Drill
Arms Only
Quit Using Your Arms
Undulation
IM
Right Arm Left Arm
I Let You Choose Stroke 700

WORK OUT:

Up and Down the Mountain

25 Drill 725
50 Pull 775
75 Kick 850
100 Stroke 950
150 Choice 1100
200 Free 1300
150 Choice 1450
100 Stroke 1550
75 Pull 1625
50 Kick 1675
25 Drill 1700

4 x 50 Stroke of Choice 1900

COOL DOWN:

50 Pull 1950
50 Kick 2000

2300 Yards Up and Down the Mountain

Masters Group
Practice 10
30 June

WARM UP:

100 DAQUIRI
Drill
Arms Only
Quit Using Your Arms
Undulation
IM
Right Arm Left Arm
I Let You Choose Stroke 700

WORK OUT:

Up and Down the Mountain

25 Drill 725
50 Pull 775
75 Kick 850
100 Stroke 950
150 Choice 1100
200 Free 1300
150 Choice 1450
100 Stroke 1550
75 Pull 1625
50 Kick 1675
25 Drill 1700

500 Free 2200

COOL DOWN:

50 Pull 2250
50 Kick 2300

Monday, June 27, 2011

1600 Yards Stroke Shift

Masters Group
Practice 9
28 June

Warm Up:

50 VACATION

Very Fast Free
Any Stroke
Catch Up
Any Drill
Tarzan
IM
Only Pull
No Pull 400

Work Out:

8 x 50 Hard/ Easy Free 800

8 x 25 Stroke/ Free 1000

8 x 50 Hard/ Easy Stroke 1400

Cool Down:


50 Drill 1450
50 Kick 1500
50 Pull 1550
50 Choice 1600

2100 Yards Stroke Shift

Masters Group
Practice 9
28 June

Warm Up:

50 VACATION

Very Fast Free
Any Stroke
Catch Up
Any Drill
Tarzan
IM
Only Pull
No Pull 400
Work Out:

10 x 50 Hard/ Easy Free 900

10 x 25 Stroke/ Free 1200

10 x 50 Hard/ Easy Stroke 1700

200 Free 1900

Cool Down:

50 Free 1950
50 Drill 2000
50 Kick 2050
50 Pull 2100

2500 Yards Stroke Shift

Masters Group
Practice 9
28 June

Warm Up:

100 VACATION

Very Fast Free
Any Stroke
Catch Up
Any Drill
Tarzan
IM
Only Pull
No Pull 800

Work Out:

10 x 50 Hard/ Easy Free 1300

12 x 25 Stroke/ Free 1600

10 x 50 Hard/ Easy Stroke 2100

200 Free 2300

Cool Down:

50 Free 2350
50 Drill 2400
50 Kick 2450
50 Pull 2500