Swim 4 Fitness Workout for Dec 16

w/u: 200 Free

Main Set:

6 x 100 @ T-pace (20”)
-- 2:00 rest --
6 x 75 @ T-pace (20”)
-- 2:00 rest --
6 x 50 @ T-pace (20”)
6 x 25 moderate (20”)

c/d: 200 Free
Total = 1900 yds

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Sunday 12/12 Classes

I will not be able to make it to the RecPlex this morning for classes due to the weather. We will reschedule.

TRI SWIM class - if you do go this morning practice skate position, double over-switches, and then several laps to build endurance.

TRI BRICK - I will ask the fitness desk to put on a virtual cycling DVD for you.

For both classes you can attend Thursday classes as make up if desired.

Coach Ken

Swim 4 Fitness workout for Dec 9

w/u:

200 Free
100 Kick
4 x 50 Build (RI: 15”)
200 Pull

Main Set

300 Pull (20”)
4 x 50 Fast (15”)
300 Pull (20”)
2 x 50 Fast (15”)
300 Pull N/S (20”)
2 x 50 Fast (15”)

c/d: 100 Free
Total = 2100 yds

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Swim 4 Fitness workout from Dec 2

w/u: 200 Free, 100 Kick

Main Set:

2 or 3 x
200 Pull N/S (RI: 30”)
3 x 100 DESC (RI: 15”)
300 Free

c/d: 100 free

Total = 1700-2200 yds

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