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

Shorter Workout: 1600 meters
Warm Up: 300 Swim
6X50 Kick, w/ :30 rest
6X50 Drill, w/ :30
6X50 Swim (25 fast/25 easy)
4X100 Pull
100 Cool Down

Standard Workout:2200 meters
Warm Up: 400 Swim
6X50 Kick
6X 50 Drill
6X 50 Swim (25 fast/25 easy)
4X 150 Pull: Build by 50
200 broken: 25 K/75S/25K/75S
100 Cool Down

Longer Workout: 3100 meters
Warm Up:500 Swim
6X 50 Kick: 25 fast/25 easy
6X50 Drill
6X50 Swim: Descend Interval by :05 each time
4X150 Pull (1&3 breathe 3-5-7, 2&4 build)
4X150 Swim descend time
6X50 (25 uw streamline/25 easy)
200 Cool Down

Shorter Workout: 1600 meters
Warm Up = 300 swim
Two Times: (50 Swim/ 50 Drill/ 50 Swim/ 50 Kick/50 Drill/ 50 Kick)
3X 100 Pull: 75 medium/ 25 strong
3X 100 Swim: 75 med/ 25 strong
100 Cool Down

Standard Workout: 2100 meters
Warm Up= 400 Swim
Two Times: (50S/50D/50S/50K/50D/50K)
4X100 Pull
4X100 Swim
4X50: decrease interval
100 Cool Down

Longer Workout: 3300 meters
Warm Up 500 Swim
Three Times: (50S/50D/50S/50K/50D/50K)
5X100 Pull
5X100 Swim (alt free/non free by 25s)
5X100 Swim (75 med/25 fast)
50 Easy
5X50 (alt free/non by 25s)
100 Cool Down

Standard Workout: 2200 meters
Warm-Up 400 Swim
3X 50 Kick (fast/easy)
6X 50 Pull w/:20 rest
6X50 Swim 1-3 :15 rest, 4-6 :10
3X50 Kick (easy/fast)
4X100 Pull
4X 100 Swim
100 Cool Down

Longer Workout: 4000 meters
Warm Up 600 Swim
4X 50 Kick
8X50 Pull (1-4 :15 rest, 5-8 :10 rest)
8X50 Swim "                  "
4X50 Kick
8X100 Pull (1-4, :20 rest, 5-8 :15)
8X100 Swim 
8X50 Kick IM order
100 Free all out
100 Cool Down

Warm Up: 400 Swim

Standard Workout: 2250 meters
4X50: 25 drill/25 swim
4X50: 25 kick/ 25 Swim
4X100 Swim inserting "stroke" in IM order: #1= 25 fly/25 free/ 25 free/ 25 free, #2= 25 free/ 25 back/ 25 free/ 25 free, etc....
50 easy
4X 100 Pull alt fast/ easy by 25s
8X 50 Kick alt 25 stroke kick/ 25 flutter kick
100 IM
100 Cool Down

Longer Workout: 2850 meters
6X50: 25 head up/ 25 free
6X50: 25 kick/ 25 swim
6X100 Swim Inset "stroke in IM order: #1&4= 25 fly/25 free/25 free/25 free, #2&5= 25 free/ 25 back/ 25 free/ 25 free, etc......
100 easy
3X150 Pull: build:50 easy/50 medium/ 50 fast
8X 50 Kick: alt stroke/free
2X100 IM
100 Cool down

Warm Up: 300 Swim, 200 Kick

Shorter Workout: 1700 meters
4X 75 (25K, 25D, 25S)
3X 100S
4X 75 Pull
2X 100 SWim fast
100 Cool Down

Standard Workout: 2700 meters
6X 75 (25K, 25D, 25S)
3X200 S
4X75 Pull (build & revs)
2X200 S (alt e/f)
2X75 Pull
200 S fast
100 Cool Down

Longer Workout: 4000 meters
8X75 (25K, 25D, 25S)
4X200 S, free descending interval
6X75 Pull
3X200 S (1&3=IM, 2=free)
4X75 Pull
2X 200 Swim (alt e/f)
2X75 Pull
200 S fast
100 Cool Down

Warm-Up: 300 Swim

Shorter Workout: 1400 meters
4X50 Kick
100 Free for Time
50 Easy Non-Free
4X50 Drill (25 Paint your side/25 shark)
100 Free For Time
50 Easy Non-Free
4X50 Pull (alt 25 fast/25 easy)
100 Free for Time
100 Cool Down

Standard Workout: 2200
100 Free for time
100 Easy Non-Free
4X100 (50K/50D, D=decreasing stroke count)
100 Free for time
100 Easy Non-Free
4X100 Pull (Alt 25fast/25easy)
100 Free for time
100 Easy Non-Free
4X100 Free (#1=1st 25 fast, #2=2nd 25 fast, etc...)
100 Cool Down

Longer Workout: 3000 meters
100 Free for time
100 Easy Non-Free
6X100 (alt 50K/50D, D=decrease stroke count 1-3 & 4-6)
100 Free for time
100 Easy Non-free
4X150 Pull (#1&3=build, 2&4=reverse build)
100 Free for time
100 Easy Non-Free
3X200 Swim (#1=1st fo fast, #2=1st &2nd 50 fast, #3= 1st,2nd, 3rd 50 fast)
100 For Time
200 Cool down