Saturday 8/29

Masters 8/29/15

500/300 free
8/6 x 50 your choice on 1:00/1:20
4 x 25 sprint cycle

30 minute...as many reps as possible (AMRAP)

1x100 free @ 1:35/1:50
1x50 kick @ 1:10/1:20
2x25 choice stroke (not free) @ :40
2x25 free fast! @ :30
Rest :30

Your choice cool down

Thursday 8/27

Masters 8/27/15


Warm up:

400 choice swim...75 swim 25 drill

300 pull work on breathing by 3/5 by 50


Drill set:

2x (4x75s)...50 drill/25 swim @ 1:15/1:30

Round 1- free drills, your choice, here are some ideas: catch up, zipper, 3 pulls 6 kicks

Round 2- back drills, your choice, here are some ideas : double arm, 3 pulls 6 kicks, 3 right 3 left pulls


Take a look at this article to help you fix common backstroke mistakes and prevent shoulder injury: http://www.swimoutlet.com/guides/common-backstroke-mistakes/


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6/4 x 150s...50 back/50 free/50 choice, the 50 choice is fast @ 2:45/3:10

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6/4 x 125...all free on 1:50/2:15

•             with fins if you like

•             rotate a FAST 50 throughout the 125's

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100 cool down


Total: 3050/2500

Tuesday 8/25

Masters 8/25

Warm up:
300 free
300 IM...75 of each stroke (25 right arm/25 left arm/25 closed fist)

Drill set:
8x50s swim @ 1:00/1:15
1-4 free 25 right arm/25 left arm
5-8 back 25 right arm/25 left arm

Kick: w/fins (600)
25 easy
25 fast
25 easy 
50 fast
25 easy
75 fast
25 easy
100 fast 
Go back down do not repeat the 100 fast
Rest 10 seconds between each

Main set:
1x200
2x100s
4x50s

Rd1- 200 IM drill @ 3:30/4:00, 100s IMs @ 1:40/2:00, 50s backstroke @ 1:00/1:10
Rd2- 200 free @ 2:45/3:15, 100s free @ 1:20/1:40, 50s free @ :50/1:00

200 cool down

Saturday 8/22

Masters 8/22

Warm up:
500 swim...alternate 150 free 100 IM drill
5 x 75 kick w/board build by 25 @ 1:30/2:00

Main set:
1 x 200 IM drill...rest :20
5 x 50 FR PULL w/paddles fast @ 1:00

2 x 150 IM-FR...rest :20
5 x 50 FR KICK w/fins fast @ 1:00

3 x 100 IM...6 dolphin kicks, double u/w pull outs...rest :15
5 x 50 FR SWIM w/paddles fast @ 1:00

4 x 50 IMO drill...rest :10
5 x 50 FR SWIM w/fins & paddles fast @ 1:00

1x100 easy
1x100 IM fast from the blocks
1x100 cool down