Tri-Swim Tuesday

30 11 2010

I’m just under the wire for my Tri-Swim Tuesday post, but better late than never right?!

This morning’s club swim was focused on strength.  Beginner distances are in parenthesis, feel free to shorten as needed.

Warm up:  300 (200) any stroke

8 x 50 drill: [4 x 25 one arm- alternating per 50, 25 swim, 4 x 6×3 drill ] :10 rest

Main Set:

Advanced:  500 moderate pace, :20 rest, 500 pull – same effort as previous set, 500 on T-pace, 5 x 100 kick [25 easy, 25 build, 25 easy, 25 hard]

Beginner:  300 mod., 300 pull, 300 fast, 300 pull 3 x 100 kick [see above kick set]

Cool Down:  200 mix of strokes

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