Standard Distance: 2400 meters
Warm Up: 2X 200 Choice
8X50 Kick alt easy/fast by 25s
6X50 Drill (fingertip drag)
4X50 Swim, descend each time w/plenty of rest in between
4X200 (broken) 150 Pull build, rest :10/ 50 Swim med fast plus :)
100 cool down

Longer Distance: 4000 meters
Warm Up: 4X200 Choice
8x50 Kick, alt e/f
6X50 Drill, fingertip
4X50 Swim, descend time of each, rest :30
100 easy non free
5X200 (broken) 150 Pull build, rest :10/ 50 Swim med fast plus, rest :45
100 easy swim
6X150: odds=50fly/50Bk/50Br & evens=50Bk/50Br/50free
200 Cool Down

Shorter Workout: 1650 meters
Warm Up: 300 Swim
4X50 K (alt fast/easy)
4X100 (1-3 Pull, #4 : Free Fast)
3X50 K (alt fast/easy)
3X 100 (1-2 Pull, #3 Free Fast)
2X 50 K All Out w/ extra rest in between
100 Free Fast
100 Cool Down

Standard Workout: 2400 meters
Warm Up : 300 Swim
5X 50 K (alt fast/easy)
5X 100 (1-4 Pull, #5 Free fast)
4X50 K (alt fast/easy)
4X 100 (1-3 Pull, #4 Free fast)
3X50 K
3X 100 (1-2 Pull, #3 Free fast
2X50 K All OUt
100 Free fast
100 Cool Down

Shorter Distance: 1600 meters
Warm Up: 200S, 100 D, 100 K, 100S
6X50 S  (odds=easy, evens = fast) w/ :20 rest
2X (3X50 Swim w/:30 rest, 1X100 at double the 50's time, 1X50 easy non-free)
100 Pull
100 Cool Down

Standard Workout: 2200 meters
Warm Up: 200S, 200 D, 200 K, 200S
6X25 S, w/ :10 rest
6X50 S(odds=e, evens=f) w/:15
50 easy non-free
2X (3X50 at earlier fast avg. pace, w/ :30, 1X100 at double that pace, 1X50 easy non-free)
200 Pull
100 Cool Down

Longer Workout: 3050 meters
Warm Up:200S, 200D, 200K, 200S
6X25 S, w/:10
6X50S (odds=e, evens=fast) w/:15
100 easy non-free
4X (3X50 at earlier avg. fast pace, w/:20 rest, 1X100 at double that pace, 1X50 easy non-free)
2X200 Pull
`100 Cool Down

Shorter Workout: 1700 meters
Warm Up: 200S, 200K
100 Pull easy
200 Pull alt easy/fast by 25s
300 Pull build/reverse build: 50 easy/50 med/50 fast/50 fast/50 med/ 50 easy
300 Swim "  : etc...
200 Swim alt easy fast by 25s
100 Swim 75 med/ 25 fast
100 Cool Down

Standard Workout: 2300 meters
Warm Up: 2X (200S, 50K, 50D)
100 Pull Easy
200 Pull alt e/f
300 Pull build/reverse build by 50
300 Swim build/ reverse build by 50
200 swim alt e/f
100 Swim Fast
100 easy non-free
6X50 Swim, for quality w/ :15 rest
100 Cool Down

Longer Workout: 3300 meters
Warm Up: 3X (200S, 50K, 50D)
100 Pull Easy
200 Pull alt e/f
300 Pull build/reverse build
400 Pull ( alt 75 med/25 fast)
400 Swim (alt 75 med/25 fast)
300 Swim build/reverse build
200 Swim alt easy/fast
100 swim FAST
100 easy non-free
12X50 Free, quality and med fast :15 rest
100 Cool down

Expert Stroke Clinic!

Monday July 26th
Masters Coach Tim Garton will hold an all stroke technique clinic instead of the organized workout.
Please Join Us 8-9:30 am.

Shorter Workout: 1600 meters
Warm Up: 300 Swim
3X 100 alt 25D/25S
6X50 alt 25 fast/25 easy
2X100 Swim 75 medium/25 fast
4X 50 alt 25 non free/25 free
200 Pull
100 Cool Down

Standard Workout:2300 meters
Warm Up: 400 Swim
4X100 alt 25D/25S
8X 50 alt 25f/25e
3X100 Swim alt 75 med/25fast
6X50 alt 25 non/ 25 free
200 Pull
4X50 fast
100 Cool

Longer Workout: 3000 meters
Warm Up: 500 Swim
5X100 alt 25D/25S
10X 50 alt 25 fast/25 easy
4X100 75med/ 25 fast
8X50 alt 25 non/25free
300 Pull
6X 50, descend time 1-3, 4-6
100 Cool

Shorter Workout: 1700 meters
Warm Up: 200 Swim
10X50 S, alt 25 fast/25 easy
4X 75, 25 kick/25 drill/ 25 swim
200 Pull
2X100 Swim, last 25 fast
4X50 Kick
100 Cool Down

Standard Workout: 2600 meters
Warm Up 200 Swim
16X 50 S, alt f/e
8X75, K/D/S
300 Pull
3X100 S last 25 fast
6X50 alt K/S
100 Cool Down

Longer Workout: 3600 meters
Warm Up: 200 swim
18X50 S, 2X (f/e/f/f/e/f/f/f/e)
8X 75 K/D/S
2X (300 Pull, 3X100 S build by 100s, 6X50 alt K/S)
100 Cool Down