Swim Workout Jan 28, 2011 - EZ

Some of you might argue that it wasn't all that easy... I'll concede that I'm still working out the kinks on the split times. :)

Warmup:
3 x 100 as:
1. 75 finger drag/25fr
2. 75 catch-up/25fr
3. 75 fists/25fr

Stroke Count:
10 x 25fr on :45
count your strokes and note your time
add (strokes + time) to get a TOTAL NUMBER
aim to decrease the TOTAL NUMBER over the 10 reps

Distance/Pacing:
1500m as:
500fr (optional pull) ez + 10sec rest
400build (optional pull) + 10 sec rest
300 on 4:50/5:15/5:30 (you may want to increase the interval time by 10sec)
200 on 3:10/3:20/3:30
100 FAST

Cooldown:
100 not free
50 choice

Total: 2200m

January 21, 2010 Workout

There are 20 weeks until the Wasa Triathlon. I am now starting to periodize our swim training a bit, with weeks either being recovery, moderate or hard. Today was considered hard.

Next week at swimming I will be handing out coaching/training needs surveys. If you know you'd like to have one but won't be at swimming please contact me to make arrangements. Thanks!

Warmup
3 x 100 as 50fr/50choice

Pacing
100m fr - this is T

4 x 100fr on (T+10sec) **Notice how much of a bullet you felt like on that 1st 100! Remember this when you want to go out super fast at the beginning of a race!

100 not fr

Distance - Brain Workout
1000m at your own pace

Cooldown
100 choice
relay: 50br/50k/50scull/50 1arm free

Total: 2050m

Times for 1000m:
Brendan 15:43 Kerri 17:07
Todd 17:58 Paul 18:13
John 18:37 Dann 19:10
Laurie 19:53 Nicole 20:15