Indoor Swim Workout: February 17

The swim workout at Fosco Park from February 10 CSS Set. 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:

  • 300 easy freestyle (UP B3s DN B4s least favorite side)
  • 200 fins UP broken arrow DN freestyle
  • 100 easy freestyle – nice and loose

Build:

6x 50 freestyle (25 fast + 25 easy) (+10s rest)

Middle Set:

All at CSS/100 pace (know your CSS pace)

  • 3-5 x100 freestyle (+1 beep)
  • 3-5 x100 freestyle without Tempo Trainer Pro just using clock (+10s)
  • 2-3 x 200 freestyle (+1 beep)
  • 2-3 x200 freestyle without Tempo Trainer Pro just using clock (+15s)

Tip: This is a very basic session, using the Tempo Trainer Pro to help you slide into your CSS/100 pace with a reasonable amount of rest, before repeating the same number of intervals without the beeper and with approximately 50% the rest, using the clock to give you 10s rest on the 100s and 15s rest on the 200s. Can you maintain your speed and pace awareness when not using the Tempo Trainer Pro?

Total 2000-2600


Tri 1 or Spinal Cord Injury workouts – CSS Set

Warm Up:

  • 100 easy freestyle (↑ B3s ↓ B4s least favorite side)
  • 100-200 pull ↑ broken arrow ↓ freestyle
  • 100 easy freestyle – nice and loose

Build:
            4x 50 freestyle (25 fast + 25 easy) (+10s rest)

Middle Set:

All at CSS/100 pace (know your CSS pace)

  • 2-3 x100 freestyle (+1 beep)
  • 2-3 x100 freestyle without Tempo Trainer Pro just using clock (+10s)
  • 1-2 x 200 freestyle (+1 beep)
  • 1-2 x200 freestyle without Tempo Trainer Pro just using clock (+15s)

Tip: This is a very basic session, using the Tempo Trainer Pro to help you slide into your CSS/100 pace with a reasonable amount of rest, before repeating the same number of intervals without the beeper and with approximately 50% the rest, using the clock to give you 10s rest on the 100s and 15s rest on the 200s. Can you maintain your speed and pace awareness when not using the Tempo Trainer Pro?

Total 1400-1800