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Masters Swim - Daily Workout 10.12.17

October 12, 2017

Hooray for more time on deck! The main coach is getting recertified this weekend so I'm enjoying it while it last! 

 

Warm up: 

8x75 on 15" rest - w/fins

- Odds: 50 kick/25 swim

- Evens: 50 drill/25 swim

-- Drill: Focus on open water sighting or do 25 head up freestyle 

3x100 on 20" rest - breath every 5th stroke (or every 3rd, just working on bilateral breathing). 

(900 warm up) 

 

Main Set: 

3x200 on 15" 

- Steady 70%, optional Pull, stay mellow now or you'll regret it later

4x125 on 20" rest

- 100 cruise/25 push for all of them

4x100 on 15" rest

- Desc #1-4, optional Pull 

2x150 on 20" rest

- 50 cruise swim/50 fast kick w/board/50 cruise swim

8x25 on 30/35" interval

- 2x Fast then 2x Easy, repeat 

100 BEST EFFORT

(2000 main/2900 total) 

 

Warm down: 

100 warm down

- Total: 3000 

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