Feb 16th Swim Set

16 Feb

Tonights Tri Club Swim Set.

Lane 1 – Focus: Pacing

Warm up (600m)
200 easy swim bilateral breathing
200 pull
200 kick on side

Technique (600m)
FINS
2 x 50m as hand-tilt + 10s
2 x 50m as forearm-tilt + 10s
2 x 50m as catchup + 10s
2 x 50 as swim with good form + 10s

4 x 50 fast + 30s in IM order

Main set (2000m)

400m off 6:00
16 x 25m fast +20s
2 x 200m off 3:00
8 x 50m fast +20s
4 x 100m off 1:30

Cool Down (200m)
200 easy choice (not FS)

Lane 2 – Focus: Pacing

Warm up (500m)
200 easy swim bilateral breathing
200 pull
100 kick on side

Technique (500m)
FINS
2 x 50m as hand-tilt + 10s
2 x 50m as forearm-tilt + 10s
2 x 50m as catchup + 10s
2 x 50 as swim with good form + 10s

4 x 25 fast + 30s in IM order

Main set (1800m)

400m off 6:40
12 x 25m fast +20s
2 x 200m off 3:20
6x 50m fast +20s
4 x 100m off 1:40

Cool Down (200m)
200 easy choice (not FS)

Lane 3 – Focus: Pacing

Warm up (400m)
200 easy swim bilateral breathing
100 pull
100 kick on side

Technique (400m)
FINS
2 x 50m as hand-tilt + 10s
2 x 50m as forearm-tilt + 10s
2 x 50m as catchup + 10s

4 x 25 sprint +30s (hold form and in pairs/threes if possible)

Main set (1800m)

400m off 7:20
12 x 25m fast +20s
2 x 200m off 3:20
6x 50m fast +20s
4 x 100m off 1:50

Cool Down (100m)
100 easy choice
Lane 4 – Focus: Pacing
Warm up (300m)
200 easy swim as bilateral breathing
100m pull
100 kick on side

Technique (400m
FINS
2 x 50m as hand-tilt + 10s
2 x 50m as forearm-tilt + 10s
2 x 50m as catchup + 10s

4 x 25 sprint +30s (hold form and in pairs/threes if possible)

Main set (1800m)

400m off 7:45
12 x 25m fast +20s
2 x 200m off 3:50
6x 50m fast +20s
4 x 100m off 2:00

Cool Down (100m)
100 easy choice
Lane 5 – Focus: Pacing
Warm up (300m)
200 easy swim as bilateral breathing
100 easy pull

Technique (400m)
FINS
2 x 50m as hand-tilt + 10s
2 x 50m as forearm-tilt + 10s
2 x 50m as catchup + 10s

4 x 25 sprint +30s (hold form and in pairs/threes if possible)

Main set (1800m)

400m off 8:20
12 x 25m fast +20s
2 x 200m off 4:10
6x 50m fast +20s
4 x 100m off 2:10

Cool Down (100m)
100 easy choice
Lane 6 – Focus: Pacing
Warm up (200m)
100 easy swim as bilateral breathing
100 easy pull

Technique (350m)
FINS
2 x 50m as hand-tilt + 10s
2 x 50m as forearm-tilt + 10s
2 x 50m as catchup + 10s

2 x 25 sprint +30s (hold form and in pairs/threes if possible)

Main set (1500m)

400m off 9:00
8 x 25m fast +20s
2 x 200m off 4:30
4 x 50m fast +20s
3 x 100m off 2:20

Cool Down (100m)
100 easy choice

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