#FitnessFriday: January 16 Weekly Workouts

Check out the swim workouts from the week of January 16

TECHNIQUE, SWIM WORKOUT/  FOSCO PARK POOL/  JANUARY 17

Focus: Maintain good form and focus. Touching on all aspects of the swim, breath, body roll and consistency.

Warm Up:

  • 200 Choice Stroke or Freestyle
  • 200 UP Broken Arrow DN Freestyle  
  • 200 Smooth & Easy – focus on symmetrical body roll

Main Set:    

  • 100 Freestyle – Focus on exhaling slow and continuously under water
  • 200 Paddles or Fins
  • 300 UP Broken Arrow DN Freestyle Breathe R (+30)
  • 400 UP Choice Drill DN Freestyle
  • 300 Freestyle – Steady pace (+30/100)
  • 200 Paddles or Fins
  • 100 Perfect Swim
  • 400 Steady sustainable pace - no rest

Cool Down:   

  • 200 Choice

Total 2800


SPEED, SWIM WORKOUT/  ELLIS PARK POOL/  JANUARY 19

Focus: Easy stroke focus on great form, smooth continuous exhale and rotation. Fast is fast as possible and try to maintain good form for as long as you can. Maintain steady pace using the clock or Tempo Trainer at CSS +4 Stay with the beep.

Warm Up:    

  • 200 Easy Freestyle
  • 200 Freestyle breathing 3/5/7/3…
  • 200 Pull Buoy as 12½ scull #1, 12½ doggy paddle, 25 swim

Main Set:    

  • 100 - 75 easy, 25 fast (+30)
  • 200 – 50 easy, 50 fast (+45)
  • 300 – 75 easy, 75 fast (+60)
  • 200 – 50 easy, 50 fast (+45)
  • 100 – 25 easy, 75 fast (+30)
  • 2x 300 steady freestyle

Cool Down:    

  • 200 easy choice

Total: 2300