Tri Workout

Masters Group

Practice 4

April 18-19

Warm Up:

100 COACH

Catch Up

Only Kick

Arms Only

Choice of Strokes                                                                               500

                                               

Main Workout:

4 x 500 Free on ascending time.  Time your first 500 Free, then attempt to take off 15- 30 seconds on the second, then another 15- 30 seconds on the third, and another 15- 30 seconds on the last.                                  2500

Cool Down: 

50 Pull                                                                                               2550

50 Kick                                                                                              2600  

2600 Yards Choose Your Poison

Masters Group

Practice 4

April 18-19

Warm Up:

100 COACH

Catch Up

Only Kick

Arms Only

Choice of Strokes                                                                               500

                                     

Main Workout:

20 x 25 as Fly/ Choice/ Free/ Choice/ Drill                                        1000

4 x 100 Build Free                                                                              1400

4 x 125 as 50 Free/ 25 Drill/ 50 Free                                                          1900

6 x 50 Choice                                                                                     2200

200 Easy Swim                                                                                   2400

Cool Down: 

50 Free                                                                                              2450

50 Stroke                                                                                          2500

50 Pull                                                                                               2550

50 Kick                                                                                              2600                                                                                        

2200 Yards Choose Your Poison

Masters Group

Practice 4

April 18-19

Warm Up:

100 COACH

Catch Up

Only Kick

Arms Only

Choice of Strokes                                                                               500

                                     

Main Workout:

20 x 25 as Fly/ Choice/ Free/ Choice/ Drill                                        1000

4 x 125 as 50 Free/ 25 Drill/ 50 Free                                                          1500

6 x 50 Choice                                                                                     1800

200 Easy Swim                                                                                   2000

Cool Down: 

50 Free                                                                                              2050

50 Stroke                                                                                          2100

50 Pull                                                                                               2150

50 Kick                                                                                              2200           

1800 Yards Choose Your Poison

Masters Group

Practice 4

April 18-19

Warm Up:

100 COACH

Catch Up

Only Kick

Arms Only

Choice of Strokes                                                                               500

                                               

Main Workout:

20 x 25 as Fly/ Choice/ Free/ Choice/ Drill                                        1000

4 x 125 as 50 Free/ 25 Drill/ 50 Free                                                          1500

4x 25 Choice                                                                                       1600

Cool Down: 

50 Free                                                                                              1650

50 Stroke                                                                                          1700

50 Pull                                                                                               1750

50 Kick                                                                                              1800                                                                                         

2600 Yards Back

Masters Group

Practice 3

April 16-17

Warm Up:

100 BACK

Back Kick

Arms Only

Catch Up

Kick                                                                                                                              400

Work Out:

6 x 50 Back as Pull/ Kick                                                                                              700

2 x 100 Back long and easy                                                                                           900

6 x 50 as Back/ Choice                                                                                                 1200

500 Free                                                                                                                      1700

6 x 50 Back as Pull/ Kick                                                                                              2000

2 x 100 Back long and easy                                                                                           2200

6 x 50 as Back/ Choice                                                                                                 2500

Cool Down:

50 Pull                                                                                                                          2550

50 Kick                                                                                                                         2600

2300 Yards Back

Masters Group

Practice 3

April 16-17

Warm Up:

100 BACK

Back Kick

Arms Only

Catch Up

Kick                                                                                                                              400

Work Out:

6 x 50 Back as Pull/ Kick                                                                                              700

2 x 100 Back long and easy                                                                                           900

6 x 50 as Back/ Choice                                                                                                 1200

200 Free                                                                                                                      1400

6 x 50 Back as Pull/ Kick                                                                                              1700

2 x 100 Back long and easy                                                                                           1900

6 x 50 as Back/ Choice                                                                                                 2200

Cool Down:

50 Pull                                                                                                                          2250

50 Kick                                                                                                                         2300

1900 Yards Back

Masters Group

Practice 3

April 16-17

Warm Up:

100 BACK

Back Kick

Arms Only

Catch Up

Kick                                                                                                                              400

Work Out:

4 x 50 Back as Pull/ Kick                                                                                              600

2 x 100 Back long and easy                                                                                           800

4 x 50 as Back/ Choice                                                                                                 1000

200 Free                                                                                                                      1200

4 x 50 Back as Pull/ Kick                                                                                              1400

2 x 100 Back long and easy                                                                                           1600

4 x 50 as Back/ Choice                                                                                                 1800

Cool Down:

50 Pull                                                                                                                          1850

50 Kick                                                                                                                         1900