#FitnessFriday: January 23 Weekly Workouts

Check out the weekly workouts from January 23

PUSH IT, PUSH WORKOUT/  JESSE WHITE COMMUNITY CENTER/  JANUARY 23

Warm Up:    

  • 5:00 Progressive warm-up technique focused
  • 6:00 Split as :15 R, 45 both, :15 L, :45 both
  • 4:00 as 1:00 building in speed and intensity each minute
  • 1:00 Recovery effort

Main Set:    

  • 10x :30 as 10^ then settle in (^ = hard pushes) for the duration of the :30, repeat
  • 1:00 recovery effort
  • 10x :30 as 20^ then settle in for the duration of he :30, repeat
  • 1:00 recovery effort
  • 5x 1:00 as 30^ then settle in, repeat
  • 2:00 recovery effort
  • 2:00 steady effort – reach focus
  • 1:00 recovery effort
  • 3:00 Steady – Good push rhythm pattern
  • 3:00 recovery push effort

Cool Down:    

  • 5:00 easy with stretch strokes

ENDURANCE WORK, SWIM WORKOUT/  FOSCO PARK POOL/  JANUARY 24

Focus: Good swim drill focus then apply to the slow easy Red Mist work in the main set. This workout should get progressively easier if you have ample swim fitness because the rest increases with each set in the main set. Add one second to the TT number after each set. Beat the beep and the rest you get per cycle is how far in front of the beep you get. You can swim steady and get several seconds per set of swim fast and get more rest. Beat the beep to determine how much rest you get in between each set.

Warm Up:    

  • 300 Choice Stroke or Freestyle – Steady pace


Drills:

  • 4x 100 Each, Do either kick or push drills or both
  • Fins Kick
  • UP Side Kick L DN Freestyle
  • UP 6/1/6DN Freestyle
  • UP Side Kick R, DN Freestyle
  • UP Broken Arrow, DN Freestyle
  • Pull Buoy – Pull focus
  • UP Scull #1 DN Freestyle
  • UP Scull #2 DN Freestyle
  • UP Scull #3 DN Freestyle
  • UP Doggy Paddle DN Freestyle

Main Set:    

  • Tempo Trainer M2 and the math is CSS / 2 = X + RM#
  • 6x 50 as RM Cycle 3- CSS / 2 = X + 3
  • 3x 100 as RME Cycle 4 – CSS / 2 = X + 4
  • 2x 150 as RM Cycle 5 – CSS / 2 = X + 5
  • 1x 300 as RM Cycle 6 - CSS / 2 = X + 6

Cool Down:

  • 100-300 Choice

Total 2500


ENDURANCE, POOL WORKOUT/  ELLIS PARK POOL/  JANUARY 26

Focus: This workout will be closer to your actual CSS pace swimming at a steady sustainable pace. Stay with the beep. It should feel comfortable at first and slightly squeezed at the end but doable with plenty of rest in between each 50. Stay with the beep.

Warm Up:    

  • 200 Easy freestyle
  • 200 Pull busy focus on good catch (paddles optional)
  • 2x 50 as 25 fast, 25 easy

Main Set:    

  • Tempo Trainer Mode 1 CSS + x- CSS + 2 / 4 = X (1 beep recovery in between each set Ex: If your CSS is 2:00 you will take :30 rest in between each 100 for the first set)
  • 4-6x 100 as CSS + 2
  • 2-4x 200 as CSS +1
  • 8-16x 50 as CSS + 0

Cool Down:    

  • 200 easy choice

Total: 2200-3400