Please reload

Recent Posts

Friday Masters Workout, Jacob's Ladder - Daily workout 09.01.17

September 1, 2017

Wow has the time flown! Happy September 1st everyone. 

 

I had the privilege of coaching morning masters again today and now you get the honor of trying to repeat that! 

 

Warm up: 

3x300 on 30" rest

- #1: Choice

- #2: 50 kick/50 swim

- #3: 50 drill/50 swim

(900 total) 

 

Main Set: 3 rounds of the ladder

25, 50, 75, 100, 100, 75, 50, 25

- all on 10" rest

- Desc by round

- Be aggressive and start at 75-80% 

100 kick after each round - take 1' rest and start again. 

(600 per round/1800 main/2700 total) 

 

200 easy then we mix up the lanes. 

- I had 14 swimmers and did 4 lanes of 3 swimmers and 1 lane of 2 swimmers. We did 50 relay's and met new people at the pool. 

1st relay - all freestyle

100 easy after that

2nd relay - between you and your lane mates you need to total 50 yards of fly. 1 person can do a 50 or 2 people can do a 25 fly and 25 free. 

100 easy after that as well 

(300 worth of relay and easy swim/3000 total) 

 

Warm down: 

200 easy to shake things out

- Total: 3200 

Share on Facebook
Share on Twitter
Please reload

Follow Us
Search By Tags
Please reload

Archive
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square