Indoor Swim Workout: February 3

The swim workout at Fosco Park from February 2 is Technique Endurance 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:

  • 200 easy freestyle
  • 3 x100 fins (+15s)
  1. UP  6/1/6 DN freestyle B3s
  2. UP broken arrow DN freestyle B5s
  3. UP doggy paddle extension DN freestyle B7s
  • 4 x50 freestyle (+5s)

Odds: breathe least favorite side

Evens: B5s at strong pace

Main Set:

  • 6 x200 using Tempo Trainer Pro (+20s) 
  1. Freestyle (feels comfortable)
  2. Freestyle 
  3. Full buoy and optional paddles (feel a firm catch) 
  4. Freestyle (still comfortable just a little faster than 1 & 2)
  5. Freestyle 
  6. Pull buoy and optional paddles

Cool Down:

200 easy choice

Tip: Set your Tempo Trainer Pro to beep every 25m.

Total 2100

Tips: Enjoy an easy warm-up today focused on a range of drills to loosen you off. During the Main Set, use your Temp Trainer Pro as a way to gauge your pacing by setting it to beep every 25. Intervals 3 and 6 here are designed to break up the set a little and offer you a bit of respite.


Tri 1 or Spinal Cord Injury workouts –Pacing with focus

Warm Up:

  • 100-200 easy freestyle
  • 4 x50 freestyle (+5s)

Odds: breathe least favorite side

Evens: B5s at strong pace

Main Set:

  • 6 x100 (or 150) using Tempo Trainer Pro (+20s)
  1. Freestyle (feels comfortable)
  2. Freestyle 
  3. Optional paddles (feel a firm catch) 
  4. Freestyle (still comfortable just a little faster than 1 & 2)
  5. Freestyle 
  6. Optional paddles

Cool Down:

100-200 easy choice

 

Total: 1000-1500