Self Coached Swim on Friday November 14

We will not have our usual swim lanes because of a swim meet at Watermania on Friday. Here is a self coached workout you can do. Thanks to Coach Tracey!

Warm up: 100 swim / 100 pull / 100 kick/ 100 swim

Main set 1: 4 x (4 x 25)

– Set 1: try for no breath for 25m on :30r

– Set 2: descend 1 – 4 on :15 r

– Set 3: catch up drill choice on :10r

– Set 4: descend 1 – 4 on :15 r

Recovery set: 100 easy choice + 100 kk or pull

Main set 2: 4 OR 8 x 125 on :20r

The 125’s can be done with pb’s, paddles or fins; it is your choice. You may change toys each int.

#1: 125 fast

#2: 25 fast/ 100 easy

#3 75 fast / 50 easy

#4 75 fast / 50 easy

#5 25 fast / 100 easy

#6 125 fast

#7 125 easy

#8 125 choice; you choose how much fast, how much easy and what toys!

Cool down: 100 easy swim/ kk/ pull/ non-free
2400m

You may also like...