Wednesday PM Workout (4/17/13), Updates, and Article

Here is Wednesday's evening workout - the focus is threshold and breaststroke; work on keeping your heart rate up for about 30 minutes :-) Enjoy.

UPDATE ON SATURDAY WORKOUTS:  They will resume starting April 27th . We had to push for this so we need attendence to remain high! Tell your friends :-)

Also, look for updates on a pre-summer / end of winter BBQ coming up towards the end of May!

The GSC End of Year Banquet is May 5th, Masters are invited to attend although the focus will be on the kids (sorry guys!).

Finally, check out this swimming article I stumbled across, I think most of you would benefit from reading it (hint hint!).

http://www.swimsmooth.com/contentious.html

-Coach Kristin

April 17, 2013

Masters 5:30-6:30 PM

 

Warm-up:

400 Swim (75 Free / 25 Breaststroke)

·       Breath every 3^rd stroke for Free!

200 (50 Swim Choice / 50 Kick Breast on Back)

 

8 x 50 (25 Breaststroke / 25 Freestyle)

                -Focus on Pull out and Turns

@ 1:00 / 1:10 / :20 rest

               

Main Set:       

6-10 x 200 @ 3:00 / 3:15 /3:30/3:45/:20 Sec. Rest

                               #1 – build

                               #2 thru 4 – threshold

                               #5 – easy / build

                               #6 thru 8 – threshold

Cool Down: 200 choice

Total (Max.) = 3,200 yards