October Masters Swim Workouts 2017

Tuesday 10/19
By: Josh

150 swim
150 pull
150 kick
150 swim (faster than 1st 150)

Main:
Ratchet 100’s on 1-6 scale, 1=Easy & 6=Max effort
12 x 100
1.) 1   4.) 2  7.) 3  10.) 4
2.) 2  5.) 3  8.) 4  11.) 5
3.) 3  6.) 4  9.) 5  12.) 6

100 Easy recovery

150 pull
100 kick
50 Sprint! (IM order or free)
X 4 through

100 Easy Cooldown

Tuesday 10/17
By: Jen

200 swim
200 kick
200 pull

6×50  (by 25) drill/swim or IM drill/swim choice

2×25  1 fast /  1 easy
2×50 same
2×75 same
2×100 same

6×50  (by 25) drill/swim or IM drill/swim choice

2×100 1 fast  / 1 easy
2×75 same
2×50 same
2×25 same

500 Super Kick!
100 Easy Cooldown

Tuesday 10/10 – Columbus Workout
By: Jen

Born 1451
1 x 100 swim
4 x 50 pull
5 x 50 kick
1 x 50 swim

Ships 1 N,P,SM
3 x 100 IM

1492 Caribbean
1 x 100 Reverse IM
1 x 400 pull
9 x 50 kick
1 x 200 drill/swim IM

Voyages 4
4 x 100 fast

Died 1506
1 x 25 easy
5 x 75 fast/easy/fast by 25
0
6 x 25 easy choice!!

Workout for 10/9
By: Josh

Warm-up: 200
Main:
3 X 50 (1.)Cruise, 2.)Med/Hard, 3.)Fast)
150 @ Med/Hard Intensity
3 X 75
225 @ Med/Hard Intensity
100 recovery
Repeat 1-2 more times!
200 Colldown

Workout for 10/5
By:Josh

Warm-up: 600 swim (25 drill/50 swim) X 8
Main:
16 X 50 on 5-10s. rest
Odd: IM Order
Even: Free
100 chill
5 X 250’s
1.)200 cruise/last 50 fast
2.)50 fast/150 cruise/50 fast
3.)50 fast/100 cruise/ 100 fast
4.)100 fast/50 cruise/100 fast
5.)250 fast!!
250 cooldown (reverse build)