Swim Workout May 13, 2011

UPCOMING EVENTS

• FEAT Mock Triathlon Friday May 20, 6:30am, rain or shine. Cath Liversidge to give a 10min talk on transitions before the race.
• Multisport Smorgasbord Sunday May 22 at Surveyor's Lake, 10:30am. Cath will be hosting these from time to time, and invites you to swim and/or bike and/or run with a group of other like-minded sickos.
• Elkford Triathlon, June 5, 2011
• Wasa Lake Triathlon, June 11, 2011

AND NOW FOR THE SWIM WORKOUT...

Warmup
50fr/50K/50p/50dr (10sec rest between 50s)
drill should be the "chest down" drill

Main
4 x 400m with travelling fast 100m (i.e. on the first 400, the first 100 is fast, rest med, etc.)
10sec rest between 400s
4 x Hungarian (25Kfast/25fr fast/25fr ez, no rest - the ez free is your rest!)

Cooldown
100 not fr

Total: 2200m

Swim Workout May 6, 2011

One mother of a workout for Mother's Day

Warmup
4 x 100 fr with travelling fast 25m
2 x 100 breathe 1-3-5-7
(10 sec rest btw 100s)

50fr fast - time 1
1min rest
50 fr fast - time 2

Main
10 x 100m on (time 1 + time 2 + 10sec) with fins
100 not fr

Cooldown
10 x 25m on :45 golf
100 not fr

Total: 2150m

***Mock race is in 2 weeks, May 20, 2011***