Friday – Swim

Enclosed you will find the swim workout for Friday Morning at the Aquatic Center at 5:30 am.

Warm up:

  • Advanced: 1000 free Swim
  • Intermediate: 750 Free Swim
  • Beginner: 3 x 150 free swim

Main Set A:
Advanced:

  • 8 x 150 Pull Desc 1 – 8 with 20 sec RI
  • 8 x 100 Pul Desc 1 – 8 with 15 sec RI
  • 8 x 50 Pul Desc 1 – 8 with 10 sec RI
  • Note: On Number 4 and 5 on each set, please do the set with one paddle on one hand and a fin on the opposite leg. Focus on streamlined and being efficient.

Intermediate:

  • 5 x 150 Pull Desc 1 – 8 with 20 sec RI
  •  5 x 100 Pul Desc 1 – 8 with 15 sec RI
  • 5 x 50 Pul Desc 1 – 8 with 10 sec RI

Beginner:

  • 3 x 150 Pull Desc 1 – 8 with 20 sec RI
  • 3 x 100 Pul Desc 1 – 8 with 15 sec RI
  • 3 x 50 Pul Desc 1 – 8 with 10 sec RI

Cool Down: 100 easy

Thursday – Run

Speed work

Warm up:

10 min easy – gradually build your pace

4 x 15 sec accelerators with 45 sec jog recovery and/or drills

Total Warm up: 15 min

Main Set:

8 x 1k as

1 – 3 at 10k pace with 2 min walk recovery (last 30 sec start jogging)

4 – 5 at 10k pace with 4 min walk recovery (Last 30 sec start jogging)

6 – 8 at 10k pace with 2 min walk recovery (last 30 sec start jogging)

Cool down: 5 min easy… however, include 4 x 20 sec pick ups with 20 sec jog recovery