ATC Coached Swim 4.14

By April 2, 2018Swimming, Workouts

ATC Coached Swim 4.14
5:30am – Mission Leisure with Coach Kristina

REMINDER TO ALWAYS BODY SCAN during Warm-Up and Cool Down: go head to toe and “read” your body as you swim… take a MENTAL NOTE of any tension or imbalance,  if worse at CD: make a plan. This is the difference between rehab and prevention!


“SHORT” WORKOUT: 1500-1800m total

  • 200m WARM-UP: 4 x 25m (catch-up drill down, l-o-n-g arms back) with 10 sec rest
  • 300m TOOLS: 3 x (50m tool / 50m no tool) w 20 sec rest after each 100m
  • 600-900m INTERVALS:
    • 2-5 x 100m with 30s rest
    • 4 x 50m with 20s rest
    • 8 x 25m with 10s rest
    • Goal: FASTER pace for 50’s, then even FASTER pace for 25’s
  • 200m BREATH CONTROL: 4 x (25m at 3 strokes, 25m at 5 strokes), 20 sec rest between sets
  • 200m COOL-DOWN: same as WARM-UP

“MEDIUM” WORKOUT: 1800-2100m total

  • 200m WARM-UP: 4 x 25m (catch-up drill down, l-o-n-g arms back) with 10 sec rest
  • 300m TOOLS: 3 x (50m tool / 50m no tool) no rest!
  • 700-1000m INTERVALS:
    • 3-6 x 100m with 20s rest
    • 6 x 50m with 15s rest
    • 4 x 25m with 10s rest
    • Goal: FASTER pace for 50’s, then even FASTER pace for 25’s
  • 200m BREATH CONTROL: 4 x (25m at 3 strokes, 25m at 5 strokes), no rest!
  • 200m EASY / HARD: 4 x 50m (other stroke down EASY, return free FAST)
    If done properly, each “return free” should feel smooth, fast and fresh.
  • 250m COOL-DOWN: same as WARM-UP

“LONG” WORKOUT: 2100-2400m total

  • 200m WARM-UP: 4 x 25m (catch-up drill down, l-o-n-g arms back) with 10 sec rest
  • 300m TOOLS: 3 x (50m tool / 50m no tool) no rest!
  • 700-1000m INTERVALS:
    • 6-9 x 100m with 15s rest
    • 6 x 50m with 10s rest
    • 4 x 25m with 5s rest
    • Goal: FASTER pace for 50’s, then even FASTER pace for 25’s
  • 200m BREATH CONTROL: 4 x (25m at 3 strokes, 25m at 5 strokes), no rest!
  • 200m EASY / HARD: 4 x 50m (other stroke down EASY, return free FAST)
    If done properly, each “return free” should feel smooth, fast and fresh.
  • 250m COOL-DOWN: same as WARM-UP

IRONMAN and ½ IRON SWIMMERS: ALTERNATE SWIM: 2800m

  • 400mWARM-UP: 50m THINK / 50m FEEL…repeat
  • 4 x 500m CONTINUOUS swim blocks with 1 minute rest between blocks
  • 400m COOL-DOWN: 50m THINK / 50m FEEL…repeat

AFTER ALL WORKOUTS : Body Check: shoulders / back / consider sauna/swirl/stretching

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