A couple of reminders for you:

1. Remember the sunscreen now that the workouts are getting longer and we are seeing the sun. 

2. Remember to hydrate before swimming and make sure that you are not calorie depleted prior to the workout.  As always you need to hydrate and re-fuel immediately after the workout as well.  You should also have fluids on the deck to sip between sets even though you will not be doing this on race day, this will allow you to recover better during this difficult training so that you can get out their and do it again on the next day.  On race day you will have to depend on the fluids and nutrition you take in prior to the swim and be diligent about replacing fluids and fuel as soon as you finish the swim and begin the bike.

Here are the workouts for this week – as always please e-mail me with any questions.

 

March 11 – Week 2 of phase

Warm Up

300 (G2=400, G3=500)

2×50 (3SW,s) 10”RI

2×50 (CFS,s) 10” RI

2×50 (CU,s) 10”RI

2×50 (BU,s) 10”RI

2×50 (SCULL,s) 10”RI

Main Set

400 L5

•  
  • steady swim working on tempo and pace (can use tempo trainer in either mode, 1-tempo, or 2-pace)

2×200 L6  20”RI

with tempo trainer set to be a level 6 effort

4×100 L4 15” RI

emphasizing extending in front and fully rotating to side while extending

8×50 (L7,L4) 15”RI

•  
  • Trying to keep the same stroke count on the L7 and L4, think about swimming “stronger” on the L7

(+G2 300 pull and G3 400 pull)

(+G3 2×100 breath control, breath 3,5,7,5)

Warm down

200 perfect

Totals: G1=2600 G2=3000 G3=3400

 

March 14 – Athletes Choice Day – Week 2 of phase

Warm Up

300 L4

4×100 (CU,s,CUs) 10”RI

Main Set

4×400 L5 20”RI 

        1- focus on balance (get that chest down)

•  
  • 2- focus on rotation (get all the way onto the hip, in side kick position before pulling through, even if you have to hesitate there)
  • 3- focus on extending the reach in front and maintain front quadrant (1/2 catchup) stroke
  • 4- focus on power, deep pull and do not let your elbow lead the stroke at any point

Warm down

200 perfect

Total =2500

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