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