Indoor Swim Workout: January 27

The swim workout at Fosco Park from January 27 is Stroke Rate Focus -- Using Tempo Trainer ProDownload the PDF or see the workout below.

The swim drill sheet is useful for this workout, as well are the Finis tools.

For any questions, email Coach Stacee Seay.

 


Warm Up:

·       200 easy freestyle (take your stroke rate which is strokes per minute)

·       100 fins ↑ ­broken arrow ↓  freestyle

·       100 Fins Side Kicking  ↑ Right Side ↓ Left side

·       200 pull buoy & agility paddles

Build:

4 x 100 (+15s) Pull buoy

·       Pull ↑ Scull #1 ↓ freestyle fast but holding form

·       Pull ↑ Scull #2 ↓ freestyle fast but holding form

·       Pull  ↑ Scull #3 ↓ freestyle fast but holding form

·       Pull  ↑ Doggy Paddle ↓ freestyle fast but holding form

Main set – Using tempo trainer set to mode 3

            2x 10 x 50 as (30)

1 - 3 @ Base stroke rate

4 - 7  @ base stroke rate +3

8 – 10 @ base stroke rate + 5

Cool Down:

200 easy choice

Total 2200m

 

Tri 1 or Spinal Cord Injury workouts – Pull and balance focus with a little speed

Warm Up:

·       200 easy freestyle

·       200 pull with agility paddles

Build:

            4x 50s as

·       25 scull #1, 25 freestyle

·       25 scull #2, 25 freestyle

·       25 scull #3, 25 freestyle

·       25 doggy paddle, 25 f/s

Main Set: 2-4x 6 x 50 as (Using tempo trainer set to mode 3)

1 – 2 @ Base stroke rate

3 - 4  @ base stroke rate +3

5 – 6 @ base stroke rate + 5

Cool Down:

100 easy choice

Total 1300-1700m 


This and all dare2tri workouts are available on the free training plan. Use the dare2tri100 discount code to download for free.