TriFury Coached Workout††††††††† ††††††††††††††††††††††Swimming, Week7

Coach:Sharon Johnson †††††††††††††††††††††††††††††††††††† October 21th, 2007

Sharonj3@verizon.net

 

1. Warm-Up 1000 yards

††††††† 200 yards swim

††††††† 50 kick right side, 50 kick left side, 50 kick right, 50 kick left , all with fins

50 kick right side, 50 kick left side, 50 kick right, 50 kick left , all withno fins

††††††† 200 pull, each 50 breathe every 7th, 5th, 3rd, 7thstroke

††††††† 200 no handswim with fins- work on strong core rotation and core posture

†††††††

2. Vertical Kicking (kick from core)

†† ( Kick 45 min rest15)X4 (Include rotational kick practice)

††††††† (If this is difficult, use fins)

 

3. Drills (drill 25, swim 25) 400 yards (5 bobs in between 50ís)

††††††† 1. head up

††††††† 2. catchup

††††††† 3. fingertip drag

††††††† 4. fist

††††††† 5. right arm

6. left arm

††††††† 7. right arm

††††††† 8. left arm

 

4. Main Set1000 (build each 200 by 50)

5 x 200, first rest is 20 seconds , second rest is 15, third rest is 10, fourth rest is 5 seconds, maintain the same interval speed , ie, the fasted swim lane should do a 1:45 interval or better (the rest interval is individual, not based on time after the last person is in)

 

5. Sprints 16 x 25

On 30 seconds (modify to 35 seconds for those who can not make 30)

6. Cool down200 easy -Total = 3000