Indoor Swim Workout: February 10

The swim workout at Fosco Park from February 10 is Technique. Download 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:

  • 100 easy freestyle
  • 100 fins ↑ 6/3/6 ↓ freestyle
  • 200 easy freestyle ↑ B3s ↓ B5s
  • 200 pull buoy as 2 x (15 scull # 1 + 85 freestyle + 15 doggy paddle + 85 freestyle)

Middle Set:

  • 200-600 fins performed as 5 x (25 traditional single arm drill L + 25 freestyle + 25 traditional single arm drill R + 25 freestyle)
  • 200-400 freestyle moderate pace
  • 100-300 pull buoy and optional paddles
  • 200 easy freestyle

 

Tip: This is a very simple Pyramid Drill set with a variety of drills aimed at getting you to feel smooth and balanced in the water. Take care to not let your form deteriorate too much during the longer, continuous normal freestyle sets

Total 1300-2100


Tri 1 or Spinal Cord Injury workouts – Technique Focus with drills

Warm Up:

  • 100 easy freestyle
  • 100-200 easy freestyle ↑ B3s ↓ B5s
  • 100-200 pull buoy as 2 x (15 scull # 1 + 85 freestyle + 15 doggy paddle + 85 freestyle)

Middle Set:

  • 200-400 freestyle – negative split each (lap or) 100 focus
  • 200-400 freestyle moderate pace
  • 100-300 pull buoy and optional paddles
  • 200 easy freestyle

 

Tip: This is a very simple Pyramid Drill set with a variety of drills aimed at getting you to feel smooth and balanced in the water. Take care to not let your form deteriorate too much during the longer, continuous normal freestyle sets

Total 1000-1700