Gold / SR Workouts #10 & #11

60-minute Workouts

Workout #10

400 swim ez @6:00
300 swim @75% @4:15
200 swim @85% @2:40
100 swim @95% @1:15

8x50 pull (paddles, buoy) @:50
Odds breathe right
Evens breathe left

12x25 kick with fins @:30
Odds underwater 15M fast off wall
Evens ez

4x50 drill @:50
Odds stroke
Evens free

4x25 fast kick streamline with snorkel no fins @:30

4x25 build stroke @:25
4x50 fast free @:50
4x75 build stroke @1:15
4x100 fast free @1:40

Cool down



Workout #11

16x75 (4 free, 4 breast, 4 back, 4 fly)
Odds drill @1:15
Evens kick @1:30

16x25 pull choice @:30

3x100 IM build each stroke @1:40
300 free build @4:30
3x100 IM descend to 3 @1:35
300 free best effort @4:30
3x100 IM fast @1:30
300 free ez