First session of the 2010-2011 season.
Important – take Note:
- The New Season Registration is this Saturday during the Borden Expo 1000-1400
- Within-Call Training Session this Saturday 0830 – all with SFA/CPR-C please attend … esp. all CF personnel
This is a new season, so treat it as such. A slow start makes a good finish. ie Don’t pound yourself and get sick. Sleep well, eat better! Try NOT to kill yourself on off swim days and not be able to swim our workouts as planned.
Technique ALWAYS wins! We will be focusing on technique during our Fall Aerobic build-up. Forget about speed at this point of the season and you will get fast. Set some goals for yourself and work all season to achieve them. Work to master at least one more stroke.
Weight training is ideally done on the same day as the swim in order to recover on off days. Weights should start this week and follow our swim pattern as ALL other training. Weights should be LIGHT and Many repeats. Start with light weights, 20 reps * 3 sets. This will allow your tendons to catch up to the muscle strength and get the endurance that we will be building on in the pool.
Warmup: 1100m 5-10 min chat to start – 1/2 hr warm-up to 6:15
- 2 x [Pull 100 FS – Swim 50 BK – Swim 50 BR]
- FS Drill 4 x [25 FS Drill, 25 FS Swim] with Drills – Fist, Shark, Straight Arm, Stretch
- BK Drill 4 x [25 BK Drill, 25 BK Swim] with Drills – R-arm, L-arm, 3-3-3, extra kick on side
- 4 x [25m Kick IM, 25m Swim IM]
- 100 FS Swim nice and long
Set 1: 600m (6:18-6:33)
- 3 x [25m – 50m – 75m – 100m]
#1Pull FS, #2 Swim FS, #3 Swim BK
20 sec rest per segment
Focus on technique and swim only as fast as you can hold.
Set 2: 200m (6:35-6:43)
- 4 x 50m Kick IM sequence
on 20 sec rest per 50
Set 3: 200 meters (6:45-6:53)
- 4 x 25m IM seq
on 60 sec – lots of rest - 4 x 25m FS Hold stroke but build slightly 1-4
on 60 sec
Swim Down: (6:55-7:00)
200 mix Easy Swim/Pull