Tuesday Run! Please read!

Tomorrow morning we are going to run at 5:00 am out of the downtown ymca! Do not bring your bike! 

Monday – Swim

Hello Team,

Today is going to be a special week. Enclosed you will find the workout for today. The schedule for the rest of the week will be posted shortly.

• Warm up:
  • 500 Free
  • 4 x 50 as 25 drill / 25 free with 15 sec recovery
  • 100 easy free
  • 200 kick
  • 100 easy free
  • 4 x 50 as 25 build / 25 easy with 15 sec recovery
  • 100 easy free
• Main Set:
  • 5 x 100 as Tempo Pace or 85% with 20 sec recovery
  • 5 x 150 Pull with bouy and paddles with 20 sec recovery
• Cool Down:
  • 200 choice: butterfly, breast stroke or back stroke
  • 150 as 50 fist drill / 50 catch up drill / 50 free

Swim workout Friday

Warm up:
500 free with fins
100 free easy focus on distance per stroke (DPS)

• Drills:
  8 x 50 Single Arm Drill with 20 sec recovery
  (Start with your weak arm and full extend the arm passing the other arm in front of you) 
• Freestyle:
  4 x 50 Free at 75% with 10 sec recovery 
•   Drills:
  6 x 50 Fist Drill with 20 se recovery
  (You will swim with your hands closed. Fully intend the stroke and reach on each stroke)  
• Freestyle:
  4 x 50 Free at 75% with 10 sec recovery   
• Drills:
  6 x 50 Finger Tip Drag with 20 se recovery
  (At the exit of your stroke, I want you to drag your fingertips on the surface of the water until the entry. Take your time with this drill and be patient) 
•  Freestyle:
  4 x 50 Free at 85% with 15 sec recovery
  Feel the efficiency of the stroke. Look at the time of each 50. You should be faster. 

•  Cool Down:
  200 easy

Swim – Wednesday

Warm up:
2 x 500 as

500 free

10 x 50 as 2 drill (catch up and finish drill ) / 2 kick with board / alternate every 2. with 10 sec recovery

Main set:

3 x

500 pull with paddles

5 x 100 Tempo with 10 sec recovery

——— 1min break ———

Drill:

6 x 50 as 25 finger tip drag drill / 25 free with 15 sec recovery

– take your time on the drill and make sure you are emphasizing on the drill

Cool down: 100 easy

Swim Workout

Warm up 

200 easy long strokes alternate breathing 3rd stroke 
12×50 as easy/mod/ hard. on 20 sec rest, (Count your strokes. Instructions: the amount of strokes  should be the same or less if you go faster. Count your strokes)

Main Set 

5×500 on 45 sec rest as

• 1 and 3 free
• , 2 and 4 pull
• 5 as 5x 100 with 10 sec.

Warm down 200 easy.