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.

-          Sunday @ 8:00 AM: Bike/spin/run at Lake Merced. Bring your trainer, road riding and running gear

 

Here are this week’s swim workouts:

March 4 – Week 1

Warm Up

200 (G2=300, G3=400)

2×50 (SCULL,s)

6×50 (CU,s) 10” RI

4×50 focus on stroke count, extend reach, front quadrant

Main Set

30 minute marker swim – please record and send me your results!!

Also, please remember to take only 1 breath at each wall, you can do an alternate stroke in the middle of the lap if needed, but no wall, bottom, or lane line resting – KEEP MOVING!

Warm down

200 (combining drill or stroke and rests as needed)

Totals: G1=1000 + 30 marker G2=1100 + marker  G3=1200 + marker

 

March 7 – Week 1

Warm Up

300 (G2=400, G3=500)

4×100 (CU,s,CUs) 10”RI

2×50 (scull,s) 10”RI

2×50 accelerate your hand through the stroke, really pushing fast through the finish of the stroke.  This is a strength drill and you must keep good positioning throughout with your fingers deep and your elbow high.  Take as much rest as you need to be able to do the 2^nd one effectively.

Main Set

3×300 L5 20”RI  (G2=4×300  G3=5×300)

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  • Pace swim with tempo trainer if you have one.  Your times should all be the same because your focus is holding a steady pace.

4×100 L4 20”RI

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  • Breath control.  Pick a breathing pattern that is not easy to do.  Either every 3 strokes or every 3 on even laps, 5 on odd laps, OR 3,5,7,5 (lap 1 breath every 3 strokes, lap 2 breath every 5 strokes, lap 3 breath every 7 strokes, and lap 4 breath every 5)  notice the effort level is 4 because the swim needs to be relaxed while taxing your lungs.

Warm down

200 perfect

Totals: G1=2400 G2=2800 G3=3200

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