Wednesday 23rd, 2012

Postal Meet Tomorrow - Saturday @ 7 AM at the Dimond Aquatic Center!




This workout is supposed to be pretty hard! If you have the time (and energy) do the full 10 reps of 150's, work on holding a steady pace with a limited (no more then :20 seconds) rest interval. The last 3 50's are supposed to be as fast as you can go!

January 23^rd, 2013

Masters 5:30-6:30 PM

 

Warm-up:        300 - 400 Swim Choice

3 – 4 x 100 [50 Kick / 50 Drill] Choice  @ :15 seconds rest

                                                 

                        4 x 50  @ 1:00 / 1:10 / :20 Rest

Desc. #1-3 (#3 is fast!)

                                    #4 - EZ

                       

Main Set:

6 - 10 x 150 @ Interval

                                    *goal: pick hard interval, and hold a steady pace the entire set

 

                        3 x 50 @ :10 seconds rest

                                    *goal: swim AS FAST AS YOU CAN!

 

Cool-Down:    150 easy

 

Total = 2,800