Swim Workout October 8th, 2013

As many of you know I am co-coaching the Western University Tri Club. I will be posting the workouts to my blog for anyone who missed practice or anyone who needs a swim workout. There will usually be 3 options of varying distance and pace. "A" will be the longest and "C" will be the shortest. When pace times are designated take appropriate rest for your ability.

A

5x100 (1 swim, 1 kick, 1 swim, 1 drill, 1 swim) on 20s rest

12x25 kick 2x(1 left side both hands at side, 1 right side both hands at side, 2 6kick switch, 1 left side left hand out front, 1 right side right hand out front) 20s rest

16x50 descend 1-4 on 60

3x400 (1s/k by 100, 1 pb, 1 swim)

B

5x100 (1 swim, 1 kick, 1 swim, 1 drill, 1 swim) on 20s rest

12x25 kick 2x(1 left side both hands at side, 1 right side both hands at side, 2 6kick switch, 1 left side left hand out front, 1 right side right hand out front) 20s rest

16x50 descend 1-4 on 1:15

2x400 (1 s/k by 100, 1 swim)

C

5x100 (1 swim, 1 kick, 1 swim, 1 drill, 1 swim) on 20s rest

12x25 kick 2x(1 left side both hands at side, 1 right side both hands at side, 2 6kick switch, 1 left side left hand out front, 1 right side right hand out front) 20s rest

16x25 descend 1-4 on 20s rest

400 s/k by 50

Thursday's practice we will be doing video analysis of people's stroke. If you wish to participate in this please bring $20. If not there will be a regular scheduled practice as well.