2600 Yards Change Up

Masters Group

Practice 3

October 11

Warm Up:

2 x 50 PACKERS

Pull

Any Stroke

Catch Up

Kick

Eight Kick Switch

Reverse IM

Sprint 700

Work Out:

10 x 50 Hard/ Easy Free 1200

12 x 25 Stroke/ Free 1500

10 x 50 Hard/ Easy Stroke 2000

4 x 100 Choice 2400

Cool Down:

50 Free 2450

50 Drill 2500

50 Kick 2550

50 Pull 2600

2700 Yards IM

Masters Swim

Practice 8

6 October

Warm Up:

50 OHIO STATE

Only Kick

Hands in Fists

IM

Only Pull

Sprint Free

Tarzan

Any Stroke but Free

Tarzan (AGAIN!)

Eight Kick Switch 450

Main Set:

20 x 50 as Fly/ Back/ Breast/ Free/ IM 1450

On :55/ :50/ 1:00/ :50/ 1:00

20 x 25 as Drill/ Kick/ Drill/ Pull/ Stroke on :35 1950

4 x 100 IM on 2:00 2350

2 x 100 Free on 1:30 2550

Cool Down:

50 Kick 2600

50 Pull 2650

50 Choice 2700

2100 Yards IM

Masters Swim

Practice 8

6 October

Warm Up:

50 OHIO STATE

Only Kick

Hands in Fists

IM

Only Pull

Sprint Free

Tarzan

Any Stroke but Free

Tarzan (AGAIN!)

Eight Kick Switch 450

Main Set:

20 x 50 as Fly/ Back/ Breast/ Free/ IM 1450

On 1:10/ 1:00/ 1:10/ 1:00/ 1:10

20 x 25 as Drill/ Kick/ Drill/ Pull/ Stroke on :45 1950

Cool Down:

50 Kick 2000

50 Pull 2050

50 Choice 2100

1800 Yards IM

Masters Swim

Practice 8

6 October

Warm Up:

50 OHIO STATE

Only Kick

Hands in Fists

IM

Only Pull

Sprint Free

Tarzan

Any Stroke but Free

Tarzan (AGAIN!)

Eight Kick Switch 450

Main Set:

15 x 50 as Fly/ Back/ Breast/ Free/ IM 1150

On 1:30/ 1:20/ 1:30/ 1:20/ 1:20

16 x 25 as Drill/ Kick/ Drill/ Pull/ Stroke 1550

100 Free 1650

Cool Down:

50 Kick 1700

50 Pull 1750

50 Choice 1800

2400 Yards Down the Mountain

Masters Group

Practice 7

4 October

*Trivia* Are you aware that the three pre-eminent sports teams in Wisconsin all have mascots with 7 letter names?

WARM UP:

50 BADGER

Back

Any Stroke

Drill

Go Fast

Easy Free

Reverse IM 300

WORK OUT:

800 Free. Limit breathing to three breaths per 25 1100

600 Free. Change stroke for at least one 25 per 100 1700

400 Free. Even 25s are kick, odd 25s are pull 2100

200 Free. Sprint with everything left in the tank! 2300

COOL DOWN:

50 Pull 2350

50 Kick 2400

2100 Yards Down the Mountain

Masters Group

Practice 7

4 October

*Trivia* Are you aware that the three pre-eminent sports teams in Wisconsin all have mascots with 7 letter names?

WARM UP:

100 BADGER

Back

Any Stroke

Drill

Go Fast

Easy Free

Reverse IM 600

WORK OUT:

600 Free. Limit breathing to three breaths per 25 1200

400 Free. Change stroke for at least one 25 per 100 1600

200 Free. Even 25s are kick, odd 25s are pull 1800

100 Free. Sprint with everything left in the tank! 2000

COOL DOWN:

50 Pull 2050

50 Kick 2100

1500 Yards Hodgepodge

Masters Group

Practice 7

4 October

*Trivia* Are you aware that the three pre-eminent sports teams in Wisconsin all have mascots with 7 letter names?

WARM UP:

50 BADGER

Back

Any Stroke

Drill

Go Fast

Easy Free

Reverse IM 300

WORK OUT:

4 x 50 as Free Pull/ Kick 500

4 x 50 as Back Pull/ Kick 700

4 x 50 as Breast Pull/ Kick 900

2 x 50 Free 1000

2 x 50 Back 1200

2 x 50 Breast 1400

COOL DOWN:

50 Pull 1450

50 Kick 1500