Masters "Minute"
                      Masters Minute           

Some shorts sprint sets to get you going if you only have little time to spare


Warm Up

Simple 700 Choice
 
Primer
 
4 x 100 @ rest :10-15.  Body position kick 25 yds inside each 100 (hard kick)
4 x 50 Build @ :45
 
Focus: Power /Sprinting & Breath Control
 
25 Low Breath Count @ :10 Rest
25 Hard (Fist Drill) Breathing every 3 @ :10 rest 
25 Tarzan (Fast hands and deep water) @ :10 rest
25 SPRINT!! --> 50 Recover
 

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Warm Up

4 x 100 (25 Body position kick + 75 swim)
4 x 100 (75 Moderate Free + 25 Slo Mo Free)
 
Skill Set
8 x 2 Turn 50's: Focus on turns and speed out of walls
 
Speed - 4 Rounds, Stroke Choice (Can switch stroke between rounds)
1x25 @ :35 Sprint 
1x25 @ :30 Sprint
1x25 @ :25 Sprint
1x25 @ :20 Sprint ... Right into
2 x 50 @ 1:00 - Trying to go your Goal 3rd 50 Pace in your 200.  Very difficult to get on first 50, but should have enough in the tank on the 2nd (after long rest) to hit.  However, the goal is to get on the 3rd 50 for piece of mind.
 
-100 Stroke Drill and Breath Control on 3:00 between-
 
 
Cool Down
500 Snorkel

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Warm Up

500 Snorkel
 
Skill Set
8 x 2 Turn 50's: Focus on turns and speed out of walls
 
Speed
4 Rounds of 
4 x 25 SPRINT!!! Diminishing rest
1 x 50 Free Strong @ 1:30 
The purpose of this set is to hold the same sprint time with less and less rest.  You are supposed to get :15 seconds rest after your 1st 25, :10 seconds rest after second, :5 seconds after 3rd and 4th.  So your heart rate is really going when you push off on the 4th and you are trying to maintain a strong 50 (not sprint but a solid effort); which will be very hard with the fatigue that has set in.  The 50 is on 1:30 so you can take time to recover between rounds.
 
Cool Down
500 Snorkel

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TABATA GOLF

TABATA: A short interval based speed workout designed to push to failure and build anaerobic capacity.  This work was based on 20 seconds of sprinting and 10 seconds of rest.

GOLF SWIMMINGAdding your strokes and time together to determine your overall efficiency.  Today's workout added in a Golf "buffer" between rounds to measure how tired we we were getting.