Tracy's Tri Camp & Masters

We had over 25 swimmers in the pool on Monday night! The pool was temporarily turned into a wave pool ... The workout was freestyle focused, mid-distance and aerobic/threshold pace. About halfway through a couple lanes broke off to work on freestyle drills, great efforts by everyone!

Here is the workout for those who missed it....

January 28^th, 2013

Masters/Tri-Camp 5:30-6:30 PM

 

Warm-up:        300 Swim Choice

200 Pull (with pull buoy only)

100 Kick (with kick board)

                       

                        8 x 50’s or 75’s @ interval ~ :15 seconds rest

                                    50 FR / 25 Non-free build speed throughout 25 

Main Set:

                        100 @ *“Base”  or :20 seconds rest

                        3 x 50 @ :15 rest

                          “OK” Freestyle Drill / Freestyle Swim (by 25)

                        200 @ “Base”  or :30 seconds rest

                        3 x 50 @ :15 rest

                           “False lift” Backstroke Drill / Backstroke Swim

                        300 @ “Base”  or :40 seconds rest

                        3 x 50 @ :15 rest

                           “Shark Fin Pause” Freestyle / Choice Swim

                        400 @ “Base” or :40 seconds rest

                        3 x 50 @ :15 rest

                            All Choice All Easy

Total = 2,800 (Max.)

*What does “Base” mean?? The interval you feel comfortable pushing yourself at, while maintaining a steady pace throughout.

 

If Base = 1:30 per 100, then 3:00 per 200, 4:30 per 300 and 6:00 per 400… etc.