PCY Masters – Week of Nov. 16, 2015
Monday
300 Swim – 300 Drill/Swim by 50
12 x 50
2 Kick
1 Swim
4 x 125 (25 Stroke-100 Free)
4 x 25 FAST Kick
4 x 125 (100 IM-:05 Rest-25 Choice FAST)
1:00 Rest
4 x 25 SPRINT Swim Choice
1:15 1:30 1:40
1:00 1:15 1:20
:15 Rest
:15 Rest
2:10 2:30 2:50
:45
:50
:50
2:30 2:50 3:10
:20 Rest
:20 Rest
:20 Rest
:45
:50
:50
:20 Rest
Cool Down
Wednesday
300 Swim
3 x 100 Drill/Swim by 50
4 x 50 Kick Choice
3 x 200 Free descend
8 x 25 Stroke or IM
2 x 200 Free negative split
8 x 25 Stroke or IM
1 x 200 Free strong effort
50 Easy
3 x 50 Jackrabbit Game
100 Cool Down
3:15 3:50 4:15
:45
:50
:50
3:15 3:50 4:15
:45
:50
:50
:30
:20
:30
:20
Rest
Rest
Rest
Rest
Friday
300 Swim
4 x 75 (50 Drill-25 Swim) on :15 Rest
4 x 75 (25 Swim-50 Kick) on :15 Rest
8 x 50 Free
4 Distance Per Stroke (DPS)
4 Build Speed
2 x 100 Kick Around the World
(25 on each side of your body)
4 x 25 Choice with Fast breakouts
1:00 1:05 1:15
:55 1:00 1:10
2:30 2:45 3:00
:35
:40
:40
8 x 50 Free
4 Descend Stroke Count
:55 1:00 1:10
4 Stroke Count Golf
1:00 1:10 1:15
(count strokes, get your time, add the two numbers to get
lower the better)
2 x 100 Kick Around the World
2:30 2:45 3:00
4 x 25 Choice with Fast finishes
:35
:40
:40
4 x 50 Choice DPS
4 x 25 Sprint
:15 Rest
:15 Rest
:15 Rest
:15 Rest
:15 Rest
:15 Rest
your score – the
:15 Rest
:15 Rest
1:10 1:20 1:30
:45
:50
:50
:15 Rest
:20 Rest
1:15 1:30 1:40
:15 Rest
Cool Down
Saturday
300 Swim-200 Drill-100 Kick
8 x 50 Choice
Odds Kick/Fast Swim
Evens Swim/Fast Kick
1
2
4
1
x
x
x
x
200 Free – get time
100 Free – must add up faster
50 Free – must add up fastest
50 Easy
3:00 3:45 4:10
1:40 1:50 2:10
1:00 1:10 1:15
:15 Rest
:15 Rest
:15 Rest
1
2
4
1
x
x
x
x
100 Stroke or IM – get time
50 Stroke or IM – must add up faster
25 Stroke or IM – must add up fastest
50 Easy
2:00 2:15 2:30
1:05 1:15 1:30
:40
:45
:50
:15 Rest
:15 Rest
:15 Rest
1 x 300 Free build speed by 50
1 x 200 Choice – broken :10 @50s for time
3 x 100 Recovery