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The Lane Line

Tuesday 6/11/19 - Longer Masters Workout

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Dragged my kids out of bed again at the crack of dawn - right now it's a novelty for them but I'm sure as the summer goes in it will wear off. It was a chilly 60 degree morning in Memphis today so the warmer pool felt nice!

W/U (1100):

600 - 100sw, 50 kick

10x50 - start @ 1:15, -:05 per every 2
2 - pull w/ buoy @ ankles
2 - pull w/ buoy normal
2 - pull w/ pads + buoy
2 - pads only
2 - swim (finish @ :55)

Main (2000):
*note: I got in a little late and they had started w/o me so my coach had me skip the 4x50 fly and start with the First FRIM to catch up

4x50 fly @ 1:10 - desc
300 FRIM (fl/fr, bk/fr, br/fr) @ 5:30
4x50 bk @ 1:05 - desc
300 FRIM @ 5:15
4x50 br @ 1:10 desc
300 FRIM @ 5:00
4x50 fr @ 1:00
300 FRIM @ 4:45

200 easy

Kick (1200):

24x50

3 @ 1:10 - 2 smooth, 1 fast
6 @ 1:05 - 1 smooth, 2 fast X2
3 @ 1:00 - fast

w/ fins:

6 @ 1:00 - 2 smooth, 1 fast X2
6 @ :55 - 1 smooth, 2 fast X2

100 easy

Total: 4600

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Swim Workouts

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