Kits Pool Swim Workouts from Coach Tracey

Kits Pool is 137 metres per length.
14 laps = ~ 3800+m
11 laps = ~ 3000m
9 laps = ~ 2500m
7 laps = ~ 2000m

Kits workout #1:
Warm up: 2 lengths free/1 non-free/1 free 550
Main: 4 lengths on :40 rest
3 lengths swim desc. 1>3 on :30 rest
2 lengths swim going hard and easy using 25m painted lines
1 length very hard 1375
2:00 rest
Cool: 4 x 1 length pull 550
2 x 1 length 25 hard/50 easy/25 hard easy to wall on:10 r 275
2 lengths kick with fins to mimic the feeling of being
higher in the water (like wearing a wetsuit) 275

total: ~3100

Kits workout #2
14 laps = 3800+ m
Lap # 1: easy free

Lap # 2: pull

Laps 3 & 4: continuously swim the 4 lengths as 50 hard, 50 easy, 37hard, 50 easy, 50 hard, 37 easy
*(look at the bottom of the pool to know when to switch speeds as the distances are marked every 25m)

Laps 5 & 6: WITH FINS 4 x (100 metre IM or non-free followed by 37m easy free)

Lap # 7: hard and easy free by 25’s
~2000m

Laps 8 – 9 WITH FINS: kick with the board or do the spear drill …try to speed up for the middle 75!

Laps 10 – 12: Pull

Lap # 13: get ready for a rock star finish by building speed every 50m

Lap #14: Rock star freestyle finish with a strong kick to “awaken” your legs if you let them forget what the rest of their day is going to bring. Go as hard as you can…get out and mentally prepare to get on your bike!
~3800m

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