Category Archives: Coach’s Corner

Wednesday – Swim

Warm up:

3 x 125 as 100 Free / 25 Stroke with 15 sec recovery

4 x 50 as 25 drill / 25 tarzan drill with 15 sec recovery

6 x 100 as 50 build / 50 easy pull with 15 sec recovery

Main set:

300 Free at 85%

3 x 100 as 75 at 85% / 25 Flutter kick on your back with 20 RI

100 easy

Kick set

100 easy kick with board

4 x 50 kick with board with 15 sec recovery

4 x 25 kick with board at 100%

Pull set:

8 x 150 pull as 50 85% / 50 at 75% / 50 at 85%

Cool down:

100 stroke

Wednesday-Swim

Purpose: Endurance training, culminating with fast 25s to train speed when fatigued.

Warm up:

400 @ :30 sec rest (60 – 65%)

– 100 swim / 200 kick / 100 swim

6 x 50 @ :50 or 1:00

– Odds: Swim or drill choice (60 – 65%)

– Evens Build to (90%)

Main Set:

3 x 400 negative split, descend 1 – 3 @ 6:20 or 7:00

– 1st 400 (60 – 65%) -> by the 3rd 400 (90 – 95%)

Speed Set:

2 x 25 free all out @ 45 or 55 sec

50 easy @ :30 sec (60 – 65%)

2 x 50 kick with board all – out @ :30 rest 100%

50 easy @ :30 rest (60 – 65%)

2 x 25 free all out @ 45 or :55 (100%)

Bonus Set:

2 x 300 pull with buoy @ :30 rest (80%)

– Focus on your high elbow catch, and drive your core on serape plane

4 x 25 all out pull with buoy @ :45 or :55

Cool Down:

100 easy (60 – 65%)

Monday – Swim

Warm up

200 free

100 side to side kick with fins

3 x 200 as

⁃ 50 kick with board

⁃ 50 alternating 6 side kicks with 3 strokes

⁃ 50 fist drill

⁃ 25 single arm drill left

⁃ 25 single arms drill right

Main set

4 x

200 free with fins

4 x 50 as 25 fast /25 easy with 10 ri

2 x 50 fast with 30 ri

Cool down

200 free

Weekend Update

it’s going to be cold on Saturday morning; therefore, I am hosting an indoor bike session out Saturday.

Saturday– 5 am

Location: Tri Peak Athlete, LLC

Duration: 2-3 hours

Please contact coach Torres to RSVP at 3214430073.

Sunday– Celebration Half Marathon is still open. If you are attending, please let me know.