Category — swim workouts

To go along with today’s swim session, attached is a copy of the triathlon swim pace chart: TriathlonSwimPaceChart

Just because we are taking a holiday break from our official coached swimming sessions doesn’t mean you can’t swim.

Thanks to Coach Tracey for providing us with these uncoached swim workouts in the link below.

Uncoached Christmas Practices 2011

Happy Holiday Swimming!

Some fun for the holidays when swimming on your own. Christmas_Holiday_Practices

from Coach Tracey…

Swim/kk/pull/drill x 200 each 800

2 x 500 1:00 rest between. Try to Neg. split by :15 1800

16 x 50 in 4 sets of 4 as:
#1: free on 1:00 (1:10, 1:20)
#2: choice non-free with fins :15 r
#3: free with fins…fast! on :45/:50/:60
#4: pull on :10 r 2600

up to 4 x 100 stroke count each and try to bring down 1 each time
3000

Sent to us from Coach Tracey in Colorado…

Marrying excellent form with speed!

Warm up:
400, 4 x100, 8 x 50…one must be a kick, one a swim the other a drill set…you choose! (all on :10r)

Main:
6 x 100 free with perfect form on :15r
300 free at 80%! :30r [Read more →]

from Coach Tracey

* Designed for a 25m pool! (just double up on the 25’s for a 50m pool)
400 warm up
6 x 50 on :15r (2 kick, 2 drill, 2 swim)

4 x the following:
4 x 25 non free choice on :10r
2 x 50 free build on :15r
1 x 100 IM or Non-free HARD on :30r

6x the following (all with fins, on :10r)
50 fly kk on your back!
50 easy choice
50 fast!
50 recovery

If time: up to 400 pull with fins, bands and pb’s

10 minutes choice swim…no toys!

Pull Sets
3 x 200 pull on :15r (pull buoy or board with bands)
then
4 x 100 pull @ 80% on :15r
#1 breathe 3/5
#2 breathe 3/7
#3 breathe 3/9
#4 breathe 3/11

Kick Set
All sets below are kick – challenge yourself not to use fins until stated to use!
50 easy :15r
50 fast :20r
100 easy :15r
Add fins now!
200 very easy non free :15
200 very hard fly or back kick :30r

Swim Set
12 x 100 on :15r as…
1-4 distance per stroke (try to reduce your stroke count by 1/50)
5-8 BPI!
9-12 nice and easy to cool on :30r

From Coach Tracey – who is currently away for a short coaching trip to Ontario, Quebec, and Nova Scotia.

The goal of this practice is being able to swim the fast sets very fast, working on aerobic threshold in the hard sets and endurance in the overall practice. Enjoy!

Warm Up: 10 minutes easy choice – mix it up NOT ALL FREE
Main:
100 drill :10 rest
200 kick (no fins) :20 rest
300 pull :20 rest
400 breathing 3/5/7 :30 rest
800 odds: 50 all out/50 recovery choice :15 rest
evens: 100’s desc 25’s to a sprint finish :30 rest
400 pull 10 strokes easy, 10 mod, 10 hard :20 rest
300 fly kick on your back or front :20 rest
200 build from 75%- 90% :30 rest
100 choice :20 rest
Cool: 4 x 50 stroke count (-1 each successive 50) :15r

10 minutes choice swim

4 x 50 kick on :15r
4 x 50 drill choice on :20r
4 x 50 non-free or IM on :15r
4 x 50 free @ 80% on :10r

Main Set
20/16/12 x 100 free on 1:50/2:00/2:15 or :15r. Every 3rd 100 all out

5 minutes easy social kick

Anyone wishing to be on Tracey’s open water swim email list should contact her at swimming@thesaa.ca .

The swims are usually held in Boundary Bay – the times and dates vary! There will be some early morning swims at Sasamat Lake early in June.