1800 Yards Distance IM

Masters Group

Practice 12

18 October

WARM UP:

50 SHOPPING

Swim Free

Hands in Fists

Only Kick

Pull

Perfect Stroke

IM

No Breath Each 25

Go Fast                                                                                              400

WORK OUT:

300 Back                                                                                            700

2x 50 Fly as Kick/ Stroke                                                                   800

300 Breast                                                                                         1100

2 x 50 Fly as Flutterfly/ Stroke                                                         1200

300 Free                                                                                            1500

2 x 50 Fly as Pull/ Stroke                                                                            1600

COOL DOWN:

100 Pull                                                                                              1700

100 Kick                                                                                             1800

2100 Yards Distance IM

Masters Group

Practice 12

16 October

WARM UP:

50 SHOPPING

Swim Free

Hands in Fists

Only Kick

Pull

Perfect Stroke

IM

No Breath Each 25

Go Fast                                                                                              400

WORK OUT:

300 Back                                                                                            700

4 x 50 Fly as Kick/ Stroke                                                                  900

300 Breast                                                                                         1200

4 x 50 Fly as Flutterfly/ Stroke                                                         1400

300 Free                                                                                            1700

4 x 50 Fly as Pull/ Stroke                                                                            1900

COOL DOWN:

100 Pull                                                                                              2000

100 Kick                                                                                             2100

2400 Yards Distance IM

Masters Group

Practice 12

18 October

WARM UP:

50 SHOPPING

Swim Free

Hands in Fists

Only Kick

Pull

Perfect Stroke

IM

No Breath Each 25

Go Fast                                                                                              400

WORK OUT:

400 Back                                                                                            800

4 x 50 Fly as Kick/ Stroke                                                                  1000

400 Breast                                                                                         1400

4 x 50 Fly as Flutterfly/ Stroke                                                         1600

400 Free                                                                                            2000

4 x 50 Fly as Pull/ Stroke                                                                    2200

COOL DOWN:

100 Pull                                                                                              2300

100 Kick                                                                                             2400

Tri Workout

Masters Group

Practice 12

18 October

Warm Up

50 SHOPPING

Swim Free

Hands in Fists

Only Kick

Pull

Perfect Stroke

IM

No Breath Each 25

Go Fast                                                                                  400

                                                                       

Work Out

500 Free                                                                                900

400 Kick                                                                                 1300

500 Free                                                                                1800

400 Pull                                                                                  2200

500 Free                                                                                2700

400 Choice                                                                            3100

Cool Down

50 Pull                                                                                    3150

50 Kick                                                                                   3200

2700 Yards Revolving IM

Masters Group

Practice 11

16 October

WARM UP:

100 GREEN

Good Stroke

Reverse IM

Easy Free

Eight Kick Switch

No Arms                                                                                             500

WORK OUT:

12 x 125 Revolving IM                                                                        2000

1^st- 50 Fly, 25 Back, 25 Breast, 25 Free

2^nd- 25 Fly, 50 Back, 25 Breast, 25 Free

3^rd- 25 Fly, 25 Back, 50 Breast, 25 Free

4^th- 25 Fly, 25 Back, 25 Breast, 50 Free

500 Free, long and easy                                                                       2500

COOL DOWN:

100 Pull                                                                                              2600

100 Kick                                                                                             2700

2100 Yards Revolving IM

Masters Group

Practice 11

16 October

WARM UP:

100 GREEN

Good Stroke

Reverse IM

Easy Free

Eight Kick Switch

No Arms                                                                                             500

WORK OUT:

12 x 125 Revolving IM                                                                        2000

1^st- 50 Fly, 25 Back, 25 Breast, 25 Free

2^nd- 25 Fly, 50 Back, 25 Breast, 25 Free

3^rd- 25 Fly, 25 Back, 50 Breast, 25 Free

4^th- 25 Fly, 25 Back, 25 Breast, 50 Free

COOL DOWN:

50 Pull                                                                                               2050

50 Kick                                                                                              2100

1800 Yards Revolving IM

Masters Group

Practice 11

16 October

WARM UP:

100 GREEN

Good Stroke

Reverse IM

Easy Free

Eight Kick Switch

No Arms                                                                                             500

WORK OUT:

8 x 125 Revolving IM                                                                          1500

1^st- 50 Fly, 25 Back, 25 Breast, 25 Free

2^nd- 25 Fly, 50 Back, 25 Breast, 25 Free

3^rd- 25 Fly, 25 Back, 50 Breast, 25 Free

4^th- 25 Fly, 25 Back, 25 Breast, 50 Free

100 Free                                                                                            1600

100 Choice                                                                                          1700

COOL DOWN:

50 Pull                                                                                               1750

50 Kick                                                                                              1800