Workout for Friday 11/2/2018

Acknowledgement: This workout was adapted from one of Trey Taylor’s High Intensity Workouts on US Masters Swimming site. See here for more of Trey’s work.

Warm-up

  • 5 x 100 SKIDS (Swim, Kick, IM, Drill, Swim – 1 x 100 of each)
  • 4 x 50 Descending 10s rest

Main-Set

You can think of this workout as being inspired by those “random workouts” on the gym machinery.  You will swim 6 swims. The first should be at 80%! Then drop down and do the second and third swims at 70% and 60% respectively. Put the hammer down on the fourth swim – 90%! Finally – do a very moderate 50% swim (half-assed!) and on the very last swim dial it all the way to 100%!

  • Round 1: Six 100’s  on cruise + 40s sendoff  (80%, 70%, 60%, 90%, 50%, 100%)
  • EZ 200
  • Round2: Six 50’s on cruise + 25s sendoff  (80%, 70%, 60%, 90%, 50%, 100%)

Dessert

  • 200 IM – Drill/Swim
  • 12 x 25 kicking

 

 

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