ATC Coached Swim 5.26

By June 24, 2019Club News

ATC Coached Swim 5.26
5:30am – 6:30am

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!

TIP: Either do 100m Repeats in succession OR in “blocks”

If unsure, please ask the coach as to HOW and WHY you use tools!


LEVEL 1 WORKOUT: 1300-17000m

  • 300m WARM-UP: swim straight
    • CHALLENGE: Push off wall, close eyes, swim 10 strokes…CHECK POSITION!
  • 300m TOOLS: use ONE tool for entire block
  • 200-600m TEMPO/PACE INTERVALS:
    • 2 to 6 x 100m w/ 30-45s rest
    • HARD but CONTROLLED
  • 200m BREATH CONTROL: change every 50m (3, 5, 5, 3)
  • 300m COOL DOWN: same as WARM-UP
  • Body Scan – still have aches/pains/glitches/itches? What are you doing about it?

LEVEL 2 WORKOUT: 2000-2400m

  • 400m WARM-UP: swim straight
    • CHALLENGE: Push off wall, close eyes, swim 10 strokes…CHECK POSITION!
  • 300m TOOLS: use ONE tool for entire block
  • 600-1000m TEMPO/PACE INTERVALS:
    • 6 to 10 x 100m w/ 20-30s rest
    • HARD but CONTROLLED
    • MAINTAIN or BEAT time so pace carefully (this should tire you out by end)
  • 300m BREATH CONTROL: change every 50m (3, 5, 3, 7, 5, 3)
  • 400m COOL DOWN: same as WARM-UP
  • Body Scan – still have aches/pains/glitches/itches? What are you doing about it?

LEVEL 3 WORKOUT: 3000-3600m

  • 400m WARM-UP: swim straight
    • CHALLENGE: Push off wall, close eyes, swim 10 strokes…CHECK POSITION!
  • 300m TOOLS: use ONE tool for entire block
  • 1000-1600m TEMPO/PACE INTERVALS:
    • 10 to 16 x 100m w/ 15-25s rest
    • HARD but CONTROLLED
    • MAINTAIN or BEAT time so pace carefully (this should tire you out by end)
  • 300m BREATH CONTROL: change every 50m (3, 5, 3, 7, 5, 3)
  • 300m GEAR UP/DOWN: Change speed & effort harder or easier every 50m: FEEL your body…see if it’s ready for a speedup challenge or slowdown rest: DON’T STOP!
  • 300m TWO-STROKES: swim down any stroke, return fast controlled freestyle
  • 400m COOL DOWN: same as WARM-UP
  • Body Scan – still have aches/pains/glitches/itches? What are you doing about it?

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

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