Workout Times

 


Members of LGSRC are welcome to attend any group x class for free. Masters is included in group excercise. Members may bring guests to Masters workouts if they pay the 15 dollar guest fee at the front desk. USMS Membership is not required to swim in any Masters workout but is highly encouraged. 

LGSRC offers Masters swim practice in the morning 

MWF 5:30AM-6:30AM

TTH 9:30AM-10:30AM

SAT 7:00AM-8:30AM

All skill levels and ages 18- 99 are welcome!

Check out the other masters pages in the pull down menu or below for more information

 

 


 

MWF 5:30AM-6:30AM

 

Mondays: Aerobic Free

Wednesdays: Aerobic IM

Fridays: Sprint Free

 

Example Workout:

Wednesday Aerobic IM

"The ones who want to achieve and win championships motivate themselves" - Iron Mike Ditka

Warmup

4 x 133 Best Stk (Snorkel optional) 33 Kick, 33 right arm, 33 left arm, 33 swim DPS perfect form

Main: 2 rounds of the following

2 x 3:00FR Fast

4 x 2:15 Brt Faster

4 x 66 Bk Fastest 

4 x 33 Fly Sprint 

Warm down

1 x400

 


 

TTH 9:30AM-10:30AM

 

Tuesdays: Freestyle Sprint & Mid Distance Free

Thursdays: IM Work

 

Example Workout:

Thursday IM Work

Warmup:

400 Free

Main:

4x50 BuBdEF (Build up, Build down, EZ, Fast)

500 IM (See below)
 

100 IM Kick

100 IM Drill

100 IM Right arm only

100 IM Left arm only

100 IM swim
 

400 Free Pull

4x100 Free swim decend 1-4

Warmdown:

200 EZ


 

 

Saturday 

7:00am-8:30am

Saturdays: Areboic Choice

Drop ins Welcome! Any level swimmer welcome! Any age 18 +- 99 welcome!