Friday, October 28


1st-Monthly (in the warmer months only) Masters and Triathlon Swimming Continuous 1-Hour Aquathlon

15 minute warm up in the pool
60 minutes of [ 300y snake in the pool
quick transition on the pool deck into running shoes
2 or 3 running loops of the grassy fields
quick transition out of shoes into goggles
dive back into pool at the start of the snake]
5 minute cool down
Celebrate!!

Wednesday, October 26

A:
10 minute choice warm up 
8x75 @ 1:30 (kick/drill/swim by 25)
2 x [3x100 pull @ 1:25
4x75 swim @ 1:05 (strong effort)
6x50 @ :55 (IM/free by 25)]
2 x [300 easy pull (3/5 breathing pattern by 50)
14x25 fast @ :20, ez @ :30 (1 FAST, 1ez, 2 FAST, 1ez, 3FAST, 1ez, 4FAST, 1ez)]
200 cool down
*4400 Total*

B:
10 minute choice warm up 
6x75 @ 1:45 (kick/drill/swim by 25)
2 x [3x100 pull @ 1:50
4x75 swim @ 1:20 (strong effort)
6x50 @ 1:10 (non-free/free by 25)]
300 easy pull (3/5 breathing pattern by 50)
14x25 fast @ :30, ez @ :40 (1 FAST, 1ez, 2 FAST, 1ez, 3FAST, 1ez, 4FAST, 1ez)]
200 cool down
*3500 Total*

B:
10 minute choice warm up 
6x75 w/:15 seconds rest (kick/drill/swim by 25)
2 x [3x100 pull w/:10 rest
4x75 swim w/:20 rest (strong effort)
6x50 w/:15 rest (non-free/free by 25)]
100 cool down
*2800 Total*