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Gold/SR Workouts - #12, #13

Gold / SR Workout  #12 & #13

 60 minute workouts

Workout #12


1x100 swim free ez @1:40
2x75 kick @1:30
1. Stroke
2. Flutter
3x50 drill 25 stroke/25 free @1
4x25 swim stroke build @:30
2 rounds

500 Pull with snorkel, paddles, buoy

5x100 kick fast with fins, no board choice @1:30

1x200 free build @3
2x150 stroke fast @2:15
3x100 free build @1:30
4x50 stroke fast @:45

Cool down


Workout #13


3x300 descend to 85% @4:30
 

3x200 IM
Odds Drill @3:30
Evens Kick @4

3x100 stroke @1:40
Odds Build
Evens Fast

3x200 IM @3:15
Odds Build
Evens Fast

3x300 @4:15
Odds Build
Evens Fast

Cool down