11052011 Swim Squad Menu

Excluding this week, we're 11 weeks away from OSIM Triathlon.

We're on the second week of Base Endurance Phase (5 weeks total).

We'll have 4 weeks of build, 2 weeks of Peak and 1 week of Taper.

Warmup: (30 mins)
5x200 (Swim/Kick/Pull/Kick/Swim)

Main Set: (44 mins)
12x100 Alt Swim (on 3minutes), Kick (on 5mins), Pull (on 3minutes)
Focus:
1) Consistent Effort and Timing.
2) Streamlining at the frontal area (Stretching of lead arms)
3) Relaxed arm stroke other than a HARD PUSH with body rotation to the side to assist glide.
4) Proper EVF Catch.
5) Whatever personal mistakes you've made in your swim and reviewed last week(s).

Cool Down: (16mins)
400 EASY  as Back, Breast, Back, Back - 2mins per lap. easy right?
Focus:
1) Stretch arm backwards fully during Backstroke to get the benefit of a lats and chest stretch every stroke. Helps loosen up the shoulders
2) Breast stroke is for you to catch your breathe.

Total: 2.6KM.

Cheers
KK