This Weeks Swim Workout

SWIM WORKOUTS:

MONDAY

Please try to make the coached workout but if you absolutely cannot – do the following:

Warm Up

200 (G2=300, G3=400) L3

4x50 (CU,S) L4 10*RI

4x50 (Scull,S) L4 10* RI

Main Sets

4x25 L4 10*RI Focus on how each phase of the pull feels, 1-the beginning or catch, 2-the pull, 3-the transition from pull to push, 4-and the finish (push)

4x100 L5 15*RI feeling the water in each of the phases as in the previous set

4x100 L5 15*RI Check your times and try to make them all the same- record your “normal” time in your log

(G2=6x100)

(G3=8x100)

4x25 L5 20*RI Breath control (3 breaths on first 25, 2 on second, 1 on third and 0 on fourth) if this is too difficult, stick with the # of breaths that is a challenge on all 4

200 L5 straight swim alternate breathing (every 3, 2L-2R, by lap, or every 3 on odd lengths then every 5 on the even lengths)

Warm Down

200 L4 Focus on a swimming with perfect technique. You can incorporate drills and/or other strokes in the warm down if you wish

Totals: G1=2000 G2=2300 G3=2600


Tuesday Focus- Feeling the pace

Warm Up

200 (G2=300, G3=400) L3

4x50 (CU,S) L4 10*RI

2x50 (Scull,S) L4 10* RI

Main Sets

6x150 (50-L6,100-L5) 15* RI Swim 50 yards at L6, then back off the intensity to L5 for the remaining 100 yards – no rest between - maintain nice long front quadrant (1/2 CU swimming)

(G2=7x150 G3-8x150)

4x50 descend (L4-5-6-7) 15*RI keep the form the same, just raise the intensity a little with each 50. Check your times and they should get aprox 2 seconds faster each 50

Warm Down

200 L4 Focus on a swimming with perfect technique. You can incorporate drills and/or other strokes in the warm down if you wish

Totals: G1=1800 G2=2050 G3=2300


Friday

Warm Up

200 (G2=300, G3=400) L3

4x50 (CU,S) L4 10*RI

(G2=4x50 (choice drill,S L4 10* RI)

4x25 L4 10* RI for each 25 focus on powerful execution of one of the 4 phases of the pull as taught on Monday night (1-catch, 2-pull, 3-transition, 4-push)

Main Sets

3x200 L4 30*RI keep the effort easy and go through your skills inventory in your head (balance, rotation, 1/2

(G3=4x200) CU, extending in front, alternate breathing, exhaling completely, face and jaw relaxed, etc.)

Track your times (add them together excluding the 1 ½ minutes of rest you had)

600 L5 Ironman pace - straight swim should be faster than the 200 times added together

(G3=800)

Warm Down

200 L4 Focus on a swimming with perfect technique. You can incorporate drills and/or other strokes in the
warm down if you wish

Totals: G1=1900 G2=2200 G3=2500