Background-image
Partners
Swimmers+Edge
Starfish+Aquatics+Institute
Illinois+Swimming
USA+Swimming
Central+Zone
Safe+Sport
Gold/SR Workouts - #14, #15

Gold/SR - Workout #13 & #14

60 minute workout  

Workout - #14
150 swim ez @2:15
6x25 kick @:30
100 swim @80% @1:30
4x25 drill @:30
50 swim @85% @:45
2x25 build @:30
2x25 swim @90% @:30
50 kick @1
4x25 swim @95% @:25
100 drill @2
6x25 swim @100% @:20
150 build @3

150 pull with snorkel, paddles, buoy @3
6x25 pull breathe right @:30
100 pull with snorkel, paddles, buoy @2
4x25 pull breathe left @:30
50 pull with snorkel, paddles, buoy @1
2x25 pull breathe on 3 @:30

150 swim build @2:15
6x25 swim fast @:30
100 swim build @1:30
4x25 swim fast @:25
50 swim build @:45
2x25 swim fast @:20
2x25 swim build @:30
50 swim fast @1
4x25 swim build @:25
100 swim fast @2
6x25 swim build @:20
150 swim fast @3

Cool down

Workout -  #15
600: 200 swim, 200 drill, 200 kick (Each 200 is an IM)
12x50 choice kick with fins streamline descend to 4 @:45
600 pull 200 breathe right, 200 breathe left, 200 breathe on 3
6x100 IM descend to 3 @1:40
600 negative split with snorkel
12x50 stroke @:50
Odds 25 drill/25 build
Evens 25 build/25 fast

Cool down