Fosco Park - Swim Workout - 11.3.15

PDQ Focus

Warm Up:

  • 200 easy freestyle
  • 200 pull buoy & agility paddles
  • 100 fins ↑ ­broken arrow ↓  freestyle

Build: 4 x 100 (+15s)

  • fins ↑ broken arrow ↓ freestyle
  • fins ↑ building to fast ↓ 25 easy + 25 fast
  • fins ↑ broken arrow ↓ freestyle
  • fins ↑ building to fast ↓ 25 easy + 25 fast

Main Set: 10 x100 as 

  • 1 - 5. 25 easy + 50 PDQ + 25 easy (+15s)
  • 6 - 10. 25 easy + 75PDQ (+20s)
  • 11 - 15. 100 PDQ (+30s)

Cool Down: 200 easy choice

 

TOTAL: 2100m


Tri 1 or Spinal Cord Injury Workout – Pull & Balance Focus with 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: 6 x100 as (do this 2x if you are feeling sprite)

  • 1 – 2as 25 easy + 50 PDQ + 25 easy (+15s)
  • 3 – 4as 25 easy + 75PDQ (+20s)
  • 5 – 6as 100 PDQ (+30s)

Cool Down: 100 easy choice

 

TOTAL 1300-1900m