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ATC Drop-In Swim 3.35 with CORRECTIONS to TT distances

By September 6, 2017Club News

ATC Drop-In Swim 3.35   CORRECTED VERSION as of Sept 6, 2017

Abby Rec Centre: 5:30-7:00 am. Friday September 8, 2017

 

CULTUS RACERS: One week away! Each workout has a continuous swim TT which is the same total swim distance as the Sprint / Standard / ½ Iron race J

 

Level One: 1550m total (with Sprint Race Length 750m continuous TT)
1) 200 m WARM UP: Swim and feel body for aches/pains/glitches/stitches!

2) 200m: pullbuoy or paddles

3) 100m OTHER STROKE EASY

4) Rest 1 min., FOCUS, then 750m continuous swim, pretending you are in the race!

5) 100m BREATH CONTROL: 4x 25m: 3,5,7,3

6) 200m COOL DOWN: still have aches/pains/glitches/itches? ACTION PLAN!

++++++++++++++++++++++++++++++++++++++

1550m total   Body Check: shoulders / back / consider sauna/swirl/stretching

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Level Two: 2100m total (with Standard Race Length 1500m continuous TT)

1) 200 m WARM UP: Swim and feel body for aches/pains/glitches/stitches!

2) 100m OTHER STOKE EASY, get ready for TIME TRIAL J

3) Rest 1 min, FOCUS, then 1500m continuous swim, pretending you are in the race!

4) 100m BREATH CONTROL: 4x 25m: 3,5,7,3

5) 200m COOL DOWN: still have aches/pains/glitches/itches? ACTION PLAN!

++++++++++++++++++++++++++++++++++++++

2100m total   Body Check: shoulders / back / consider sauna/swirl/stretching

*******************************************************************************

Level Three: 2500m total (with ½ IRON Race Length 1900m continuous TT)

1) 200 m WARM UP: Swim and feel body for aches/pains/glitches/stitches!

2) 100m OTHER STROKE EASY, get ready for TIME TRIAL J

3) Rest 1 min. FOCUS, then 1900m continuous swim, pretending you are in the race!

4) 100m BREATH CONTROL: 4 x 25m: 3,5,7,3,

5) 200m COOL DOWN: still have aches/pains/glitches/itches? ACTION PLAN!

++++++++++++++++++++++++++++++++++++++

2500m total   Body Check: shoulders / back / consider sauna/swirl/stretching

*******************************************************************************

 

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