Swim Workout for Uncoached Friday Practice

Our official swim is cancelled on Friday April 19, however, the pool is still open. For those wishing to swim, here is a workout from Coach Tracey.

Warm Up

300 (Sharks, dolp, Salmon) or 200 (guppies, turtle pond) swim choice

300 (S, D, S)or 200(G&T) 50 free/50 back

300(S,D, S) or 200 (G&T)50 easy/50 build

Main

-*800 negative split by getting your time at the 400 m mark then going 10% harder! :30

-400 easy swim with fins OR pull :30

-400 negative split by getting your time at the 200m mark then going 15% faster :30

-200 easy swim with fins or pull

(* Guppies and Turtles should do a 600 and time at the 300m mark then beat this time)

Cool Down

400 breath control either breathing 3, 5, 3, 5 OR use a snorkel

You may also like...