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Monday Masters workout - Daily Workout 08.28.17

August 28, 2017

Had the privilege of coaching the Tualatin Hills Masters group this morning at Sunset Pool. Below is their workout, not too shabby if I must say so myself! The group seemed to enjoy it! 

 

Warm up

5-10' solo and regroup at 5:15am

6x50 on 15" w/fins

- Odds: Kick

- Evens: Build swim

6x50 on 15" w/fins

- Odds: Drill 

- Evens: Swim

(600 counted warm up) 

 

Main Set

300 pull on 30" rest

- 50 cruise/25 push (do 4x and it equals 300) 

8x75 on 110-130 interval

- Desc #1-4, #5-8

9x100 on 10" 

- Steady 75% 

- Let the interval do the work for you, #1-3 shouldn't feel bad but it'll start to tickle on the last 3

4x150 on 15" 

- Breathing every 3rd, 5th, 3rd by 50 

300 Pull 

- 50 cruise/25 push (do 4x and it equals 300) 

(2700 main/3300 total) 

 

Warm down

200 easy

- Total: 3500 

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