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Gold/SR Workouts - #8, #9

Gold / Senior Workouts - #8 & #9

60 minute workouts 

Workout #8

400 (100 swim, kick, drill, swim)
4x75 ez swim @1:30
400 pull (3579 breathing by 25’s)
4x75 build swim @1:20
400 kick with fins no board (FAST dolphin kicks off each wall)
4x75 descend to best effort @1:10
400 pull with snorkel
4x75 best effort @1:00
400 choice

Workout #9
6x200
1. Free ez @3
2. Reverse IM all drill @3:30
3. Stroke kick @4
6x150
1. Free build @2:15
2. 50 Fly/Back/Breast @2:30
3. Stroke build 2:45
6x100
1. Free fast @1:20
2. IM fast @1:30
3. Stroke fast @1:40
6x50
1. Free fast break 25 :5 @:50
2. Fly/back fast 5. Breast/free fast break 25 :5 :55
3. Stroke fast break 25 :5 @1

Cool down