1 Mile Masters

1/2 Mile Masters

Warm-up

4

X

75

(3 Laps)

Free

Swim

1:30

2

X

75

(3 Laps)

Free

Swim

1:30

2

X

50

(2 Laps)

Free

Kick*

2:00

2

X

50

(2 Laps)

Free

Kick*

2:00

1

X

100

(4 Laps)

Free

Drill**

2:30

1

X

100

(4 Laps)

Free

Drill**

2:30

4

X

25

(1 Lap)

Free

Swim

1:00

2

X

25

(1 Lap)

Free

Swim

1:00

Set Total

600

16:30

400

11:30

Set 1

5

X

150

(6 Laps)

Stroke

Swim

4:00

2

X

150

(6 Laps)

Stroke

Swim

4:00

Set Total

750

20:00

300

8:00

Set 2

6

X

50

(2 Laps)

Free

Swim

1:30

4

X

50

( Laps)

Free

Swim

1:30

Set Total

300

9:00

200

6:00

Warm-down

200

(8 Laps)

Free

Swim

6:00

100

Free

Swim

6:00

Total

1850

1.1

Miles

00:51:30

1000

0.6

Miles

00:31:30

* Kick: No board

** Drill: 1 lap with a fist/ 1 lap without