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Workout Directory

This page contains links to workouts and related information.

If you are new to this program, see the following:

Summer Pool Swim Workouts with Coach Bill
7:30-9:00 PM Wednesday Evenings at Z Cebter Pool
*but always check the triathlon club calendar - sometimes there are special events that take precedence at the pool...

Check the triathlon club calendar for additional workouts.

Generally speaking, main set focus will be:

  • Technique for slower swimmers
  • Intervals for faster swimmers
DateWorkout Focus Notes - Main set may have two options
29 Aug 2018Breathing & RhythmTry different breathing patterns and improve breathing mechanics
19 Sep 2018EndurancePractice maintaining threshold pace at increading distances
26 Sep 2018SpeedShorter repeats at threshold pace and faster
03 Oct 2018100s

Speed and endurance: 100s on shoter rest intervals

10 Oct 201850s and LongerThreshold 50s and endurance
17 Oct 2018Arms Focus Part 1Arm stroke drills and threshold main set
24 Oct 2018Arms Focus Part 2Arm stroke drills and threshold main set
31 Oct 2018Arms Focus Part 3Arm stroke drills and threshold main set
07 Nov 2018Extend & CatchFocus on the arm stroke (and conditioning)
14 Nov 2018Catch Focus Focus on the catch with stretch cords and drills
21 Nov 2018canceledThanksgiving holiday
28 Nov 2018EndurancePractice maintaining threshold pace at increading distances
05 Dec 2018Kicking FocusKicking strength
12 Dec 201850s Spike SetLots of 50s with increasing sprint frequency, increasing rest

Do you have a workout focus that has worked for you? Send Coach Bill a note and let him know about it.

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