TriFury Coached Workout Swimming, Week 7
Coach: Sharon Johnson October 21th, 2007
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 with no fins
200 pull, each 50 breathe every 7th, 5th,
3rd, 7th stroke
200 no hand swim with
fins - work on strong core rotation and
core posture
2. Vertical Kicking (kick from core)
( Kick 45 min rest 15)
X 4 (Include rotational kick
practice)
(If this is difficult, use fins)
3. Drills (drill 25, swim 25) 400
yards (5 bobs in between 50’s)
1. head up
2. catchup
3. fingertip drag
4. fist
5. right arm
6. left arm
7. right arm
8. left arm
4. Main Set 1000 (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 down 200 easy -
Total = 3000