Indoor Swim Workout: March 3

The swim workout at Fosco Park from March 3 is Red Mist 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:

There is no set warm-up today, get started immediately with the main set and build into it, much like you’d have to do in a race! The recovery between intervals gets less and less as you get further into the set, making it feel like you’re being “squeezed” into a corner.

Middle Set:

  • 6x 50 freestyle    RM Cycle 8  = CSS + 8 (Tempo Trainer Mode 2 Beat the beep)
  • 3x 100 freestyle    RM Cycle 7  = CSS + 7 (Tempo Trainer Mode 2 Beat the beep)
  • 6x 50 freestyle    RM Cycle 6  = CSS + 6 (Tempo Trainer Mode 2 Beat the beep)
  • 3x 100 freestyle    RM Cycle 5  = CSS + 5 (Tempo Trainer Mode 2 Beat the beep)
  • 1x 300 freestyle    RM Cycle 4 = CSS + 4 (Tempo Trainer Mode 2 Beat the beep)
  • 6x 50 freestyle    RM Cycle 3 = CSS + 3 (Tempo Trainer Mode 2 Beat the beep)

Bonus: increase the 6x 50s 12 and add an extra 900m.

Tip:

Between the six sub-sets of the Main Set, quickly remove the Tempo Trainer Pro, reduce it by 1s and then give yourself an additional 30s rest before pressing the top re-sync button to start the next sub-set. Your rest between the intervals is however far in front of the beeper you get each time.

Total: 1800 – 2700


T1 WORK – RED MIST

Warm Up:

There is no set warm-up today, get started immediately with the main set and build into it, much like you’d have to do in a race! The recovery between intervals gets less and less as you get further into the set, making it feel like you’re being “squeezed” into a corner.

Middle Set:

  • 4x 50 freestyle    RM Cycle 8  = CSS + 8 (Tempo Trainer Mode 2 Beat the beep)
  • 2x 100 freestyle    RM Cycle 7  = CSS + 7 (Tempo Trainer Mode 2 Beat the beep)
  • 4x 50 freestyle    RM Cycle 6  = CSS + 6 (Tempo Trainer Mode 2 Beat the beep)
  • 2x 100 freestyle    RM Cycle 5  = CSS + 5 (Tempo Trainer Mode 2 Beat the beep)
  • 1x 200 freestyle    RM Cycle 4 = CSS + 4 (Tempo Trainer Mode 2 Beat the beep)
  • 2x 50 freestyle    RM Cycle 3 = CSS + 3 (Tempo Trainer Mode 2 Beat the beep)

Tip:

Between the six sub-sets of the Main Set, quickly remove the Tempo Trainer Pro, reduce it by 1s and then give yourself an additional 30s rest before pressing the top re-sync button to start the next sub-set. Your rest between the intervals is however far in front of the beeper you get each time.

Total: 1200