Here are this week’s coached workouts:

 

-          Tuesday @ 6:30 PM: optional spin session at Sports Basement - Walnut Creek AND Sports Basement – Portrero Hill (Bryant Street).

-          Wednesday @ 6:30 PM: track workout at Kezar and Burrell Field, San Leandro.

-          Saturday @ 8:00 AM: bike (45-55 miles); run (4-6 miles) – Presidio Sports Basement.  

-          Sunday @ 8:00 AM: open water swim/run. Aquatic Park.

 

 Swim workouts:

 

 

February 26 – Recovery Week

Warm Up

300 L3  (G3=500)

4×50 (CU,s) 10” RI

4×50 (Scull, s) 10” RI

4×50 (choice drill, s) 10”RI

Main Set

2×400 L4 15’RI

•  
  • 1-focus on cadence (if you have a tempo trainer set it to mode 1 with a steady beat and keep the rhythm
  • 2-focus on pace with your tempo trainer set in mode 2 with your 25 yard split goal

(G2= 2×200 breathing every 3 or 3,5,3,5 and G3= 3×200 breathing every 3 or 3,5,3,5)

2×100 L7 20”RI 

        Try to maintain steady rhythm and pace

Warm down

200 perfect

Totals: G1=2100 G2=2500 G3=2900

February 29 – Recovery Week

Warm Up

300 L3  (G2=400 G3=500)

5×100 (CU,s,CU,s) 10” RI

Main Set

500 L4  CONTINUOUS SWIM – NO STOPPING – NO MORE THAN ONE BREATH

ON THE WALL!

•  
  • Do an alternate stroke for a few strokes every even lap (or every lap if you are swimming long course)

(G2=300 and G3=500 L5 swim, analyze & correct your stroke as you go)

4X100 L5 20”RI 

•  
  • Focus on one of the phases of the pull in each 100 1-catch, 2-pull, 3-transistion,
  • 4-finish

4×50 (BU,s L3) 15”RI

        Try to maintain power in the pull even when going faster

(G3= 2×50 (no breath, swim L4) remember to stay relaxed on the no breath lap)

Warm down

200 perfect

Totals: G1=2100 G2=2500 G3=2900

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