TriFury Coached Workout                                Swimming, Week  7

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 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