1350 Yards Free

Masters Swim

Interim Practice 3

October 31

HAPPY HALLOWEEN!!

Warm Up:

2 x 50 FALL

Free

Arms

Legs

Long Axis (Free or Back) 400

Work Out:

6 x 25 as Free/ Pull/ Kick 550

4 x 50 Free 750

6 x 25 Free/ Drill/ Choice 900

4 x 50 Free 1100

100 Free 1200

Cool Down:

50 Kick 1250

50 Pull 1300

50 Swim 1350

1900 Yards Free

Masters Swim

Interim Practice 3

October 31

HAPPY HALLOWEEN!

Warm Up:

2 x 50 FALL

Free

Arms

Legs

Long Axis (Free or Back) 400

Work Out:

3 x 100 as Free/ Pull/ Kick 700

4 x 50 Free 900

400 Yards Free 1300

4 x 50 Free 1500

200 Free 1700

Cool Down:

50 Kick 1750

50 Pull 1800

50 Swim 1850

50 Choice 1900

2600 Yards Free

Masters Swim

Interim Practice 3

October 31

HAPPY HALLOWEEN!!

Warm Up:

2 x 50 FALL

Free

Arms

Legs

Long Axis (Free or Back) 400

Work Out:

12 x 25 as Free/ Pull/ Kick 700

400 Fast Free

12 x 25 Free/ Drill/ Choice 1400

400 Easy Free 1800

12 x 25 Free/ Choice 2100

400 Choice 2500

Cool Down:

50 Kick 2550

50 Pull 2600

2500 Yards Speed Build

Masters Group

Interim Practice 2

October 27

Warm Up:

100 BADGERS

Breast

Any Kick

Drill of Choice

Go Fast

Easy Free

Reverse IM

Stroke 700

Work Out:

FREE
4 x 50 Build 1:10/ 1:05/ 1:00/ :55 900
2 x 50 Fast :45 1000
1 x 50 Easy 1:00 1050
3 x 50 Fast :45 1200
1 x 50 Easy 1:20 1250
4 x 50 Fast :45 1450

STROKE OF CHOICE

*add 15 seconds to each time for back, 25 seconds for breast*
4 x 50 Build 1:10/ 1:05/ 1:00/ :55 1650

2 x 50 Fast :45 1850
1 x 50 Easy 1:00 1900

3 x 50 Fast :45 2050
1 x 50 Easy 1:20 2100
4 x 50 Fast :45 2300

Cool Down:

100 Drill 2300

100 Pull 2400

100 Kick 2500

1900 Yards Speed Build

Masters Group

Interim Practice 2

October 27

Warm Up:

50 BADGER

Breast

Any Kick

Drill of Choice

Go Fast

Easy Free

Reverse IM

Stroke 300

Work Out:

FREE
4 x 50 Build 1:30/ 1:20/ 1:10/ 1:00 500

2 x 50 Fast :50 600
1 x 50 Easy 1:30 650
3 x 50 Fast :55 800
1 x 50 Easy 1:30 850
3 x 50 Fast 1:00 1000

STROKE OF CHOICE

*add 15 seconds to each time for back, 25 seconds for breast*
4 x 50 Build 1:30/ 1:20/ 1:10/ 1:00 1200

2 x 50 Fast :50 1300
1 x 50 Easy 1:30 1350

3 x 50 Fast :55 1500
1 x 50 Easy 1:30 1550
4 x 50 Fast 1:00 1750

Cool Down:

50 Drill 1800

50 Pull 1850

50 Kick 1900

1300 Yards Speed Build

Masters Group

Interim Practice 2

October 27

Warm Up:

50 BADGER

Breast

Any Kick

Drill of Choice

Go Fast

Easy Free

Reverse IM

Stroke 300

Work Out:

FREE
4 x 50 Build 1:45/ 1:40/ 1:35/ 1:30 500

2 x 50 Fast 1:15 600
1 x 50 Easy 1:45 650
3 x 50 Fast 1:15 800
1 x 50 Easy 2:00 850
3 x 50 Fast 1:15 1000

Cool Down:

100 Drill 1100

100 Pull 1200

100 Kick 1300

*~*~REMINDER~*~*

Hey all, please remember that these two interim weeks are ONLY for people who have signed up for the Fall I/ Fall II double session.

Have a great day! :)

Anne