Olympic Triathlon Medalist Workout

The Tuesday and Thursday practices at Highlands Ranch are led by Olympic medalist, Susan Williams. I love my Nova coaches, but I am always impressed by the other nice folks I meet through masters swimming.

During the 6:00 to 7:15 workout in Highlands Ranch, CO, I was still adjusting to the altitude so I felt a little winded on the 10 x 50 on 40 seconds. Here's the workout:

300 swim
10 x 50 on :50 (2 fast, 2 easy)
300 kick
10 x 50 on :40 (2 fast, 2 easy)
300 swim
3 x 25 quick turnover
1 x 100 (50 easy, 50 fast)
1 x 75 (25 easy, 50 fast)
1 x 50 fast
300 pull
3 x 25 quick turnover
1 x 100 (50 easy, 50 fast)
1 x 75 (25 easy, 50 fast)
1 x 50 fast
300 kick/drill
3 x 25 quick turnover
1 x 100 (50 easy, 50 fast)
1 x 75 (25 easy, 50 fast)
1 x 50 fast
300 pull
3 x 25 quick turnover
1 x 100 (50 easy, 50 fast)
1 x 75 (25 easy, 50 fast)
1 x 50 fast
200 warm down
=4,500 yards