Masters II

200m Free
4x33m Fr Kick
200m Free Pull
4x33m Kick

2x[6x33m] Free w fins (6 beat) @45s
12x66m Free @ 1:20 / 1:30

4x66m 33m side kick- 8k n switch / 33m Free- roll

Masters II

4x100m Free – Rt, Lt n catch up
4x66m free kick
3x66m 33m back 6k1p/33m free

8x133m free @ 2:45/3:00
10x33m Free 15m Fast

Masters II

4x100m 66m Swim, 33m kick
6x66m 33m min stroke, 33m Fast
6×15 fr kick fast

400m(12) – Free swim
300m(9) – Br pull
200m(6) – Free swim
100m(3) – Br pull

133m Free long stroke n glide

“See you on Monday’ 🙂

Masters II

3x200m Swim/pull/kick

4x [2x66m Br Pull, 1x66m Br Swim]

8×66 Free (last 15m fast) @ 1:30-1:45

133m ezy swim

Masters I

6x33m Swim – 1. Free / 2. Back (alternate the stroke)
6x33m Kick – Free / 2. Back (alternate the stroke)
4x133m 33m Right arm / 33m Left are / 66m Both arm

Masters II

266m Free
200m Br
133m Back
—————————–
Main (4x)
Free pull with buoy (paddles optional)
66m Min stroke count
133m Breathing every 5
2x33m Fast R-15s
—————————–
10x33m Free w fins @ 45s (*drive the fins, 3 kick to 1 pull)

Ezy 200m Free – fingertip drag

Masters I

6x33m Choice swim (Fr, Br or Bk)
6x33m Kick (1. Free / 2. Back)
4x33m Back (lift arm high and extended)
10x33m Free (start with very fast kick for first 10m)

Masters II

6x66m Odd Free, Even Back
6x66m Odd Free pull, Even Br pull

Main
10x66m Free w fins (Strong kick) @1:30
200m Free Easy
8x33m Free (15m Fast, 15m ezy) @1:00

3x66m 33 Fr/33 back

Masters II

4x100m 66m Fr 33m Back
6x66m Back 6 kick 1 pull (Hip n shoulder roll)

Main
66m, 133m, 200m, 266m – Free
200m, 133m, 66m- Free pull

6x33m Free 6 stroke fast, 6 stroke ezy

Masters I

6x33m 1 arm free (alt right & left each length)
6x33m Back kick (legs loose & extended, kicking near surface)
4x133m(4) Free (breathing every 3 strokes)

Masters II

4x100m 66m Free 33m Back
6x66m Free 6 kick 1 pull (Hip roll)
—————————-
Main (2x)
6x66m Free 80-85%@1:45
4x33m Kick – 15m Fr/15m Br (moderate)
——————————-
3x66m Free Stroke n glide

Masters I

6x33m Free kick (no board) pull to breath every 10 kick
6x33m Choice (Bk or Br)
6x66m Free (3^rd & 6^th set with pull bouy)

Masters II

200m Choice swim
200m Choice kick

3x66m Back – extend 1arm, kick 8x n pull (fins)
3x66m Free/back

Main (3x)
200m Free -1^st 33m fast  R-20s
133m Free -1^st 33m fast  R-20s
66m  Free -1^st 33m fast  R-20s

ezy 133mFree/Back

“Have a blessed weekend”