TriCoach Colorado

Friday Funday. I brought out the "Randomize of Death" again and boy it didn't disappoint. We had so we pushups, walking with fins on and even a 400IM!!!

Today begins the march to the State Swim meet and we kicked it off in style with a distance day that focused on the 500. Also...I apparently cannot math the day after and couldn't figure out the intervals. But we got there...

2x (
- 250 Free Strong Pace on 3:30/4:00
- 100 Moderate on 1:30/1:45
- 100 Build by 25 on 1:30/1:45
- 50 SPRINT!!!!! on 2:00 )

- 5x100 Pull moderate on 1:40/1:50
- 4x250 @500 race pace on 3:45/4:15
- 5x100 Kick Descending on 1:30/1:45

Lots o swimming today on distance day! Here's what it looked like:

- 4x100 Free Desc on 1:30/1:40/2:00
- 400 Free strong effort
- 8x50 IMO 2-2-2-2 on 1:00
- 400 Free strong effort
- 4x100 Kick Desc on 1:45
- 400 Free strong effort
- 4x100 Pull Desc on 1:30

Sprint Day never disappoints. Here's what we did:

- 3x200 Moderate on 3:00/3:15/3:20
- 3x200 Free SPRINT on 3:45/4:00/4:10
- 3x100 Moderate on 1:30/1:40/1:45
- 3x100 Choice SPRINT on 2:00/2:10/2:15
- 3x50 Moderate on :45/:50/1:00
- 3x50 Choice SPRINT on 1:15/1:20/1:30
- 300 Pull Moderate

With a large crowd, it's a bit hard to do distance day. But us coaches find a way...how about a bunch of aerobic 100's?

- 20x100, every 4th is kick
Lanes 2 and 4 on 1:30, kick on 1:44
Lane 5 on 1:45, kick on 2:00
Lane 6 on 1:55, kick on 2:05

- 5x200 Free Desc on 3:00/3:15/4:00

Stroke Day delivered on this first day of winter in Colorado. Here's what it looked like:

2x (
- 4x100 IM rotating fast 25 on 2:00
- 2x50 Choice on 1:00. #1 EZ, #2 SPRINT
- 4x25 Choice SPRINT on :45 )

Next 800 is all one stroke choice
- 100 Choice build by 25
- 4x75 Desc on 1:40
- 4x50 Choice odds SPRINT, evens EZ on 1:00
- 4x25 Choice SPRINT on :45
- 100 Choice build by 25

What a crowd today...24 beautiful souls absolutely crushing day. Here's how it looked:

- 4x125 as 100 Free build by 25: 25 Kick SPRINT!!!! on 2:15
- 100 EZ
- 10x50 Choice on 1:15 as 1-4 SPRINT!; 5 EZ; 6-9 SPRINT; 10 EZ
- 100 EZ
5x (
- 100 Choice SPRINT on 1:45
- 50 EZ on 1:30 )

SPRINT Day delivered today. And, as we've done for the past week and a half, we kicked!!!

- 4x25 Kick SPRINT on :30
- 4x25 Free SPRINT 2-breaths on :30
- 4x25 SPRINT on :30
- 4x25 Free SPRINT 1-breath on :30
- 100 EZ
- 8x50 on 1:00 as odds Kick SPRINT, evens EZ
- 100 EZ
- 4x100 on 2:00 as odds kick build by 25, evens Free build by 25
- 4x (
3x50 on 1:00 as SPRINT, SPRINT, EZ )
#1 Free, #2 Choice, #3 Free, #4 Fins and paddles

Back at it for Distance Day! Here's what we did.

- 4x100 Kick Descending on 1:45
- 4x200 Free Desc on 3:00/3:15
- 100 Choice EZ
- 200 Pull FAST
- 3x200 Free Desc on 3:00/3:15
- 100 Choice EZ
- 300 Pull FAST
- 2x200 Free Desc on 3:00/3:15

Continuing our kick focus this week, we focused on the stroke kicks today. Here's what it looked like:

- 4x25 Fly Kick with fins on :45 FAST, EZ, EZ, FAST
- 2x50 Fly moderate pace on 1:00
- 4x25 Back Kick with fins on :45 FAST, EZ, EZ, FAST
- 2x50 Back moderate pace on 1:00
- 4x25 Breast Kick on :45 FAST, EZ, EZ, FAST
- 2x50 Breast moderate pace on 1:00

- 4x25 Fly Kick no fins on :45 FAST, EZ, EZ, FAST
- 2x50 Fly moderate pace on 1:00
- 4x25 Back Kick no fins on :45 FAST, EZ, EZ, FAST
- 2x50 Back moderate pace on 1:00

2x (
- 100 Breast build by 25
- 100 Back build by 25
- 100 Fly build by 25 )

Today starts my personal vendetta to make each of my swimmers a better kicker. Here's what it looked like for Sprint Day:

- 8x25 Kick with fins. Fast, EZ, EZ, fast on :45
- 4x50 with fins as 25 moderate, 25 Sprint (focus on the kick) on 1:00
- 100 EZ
- 8x25 Kick no fins. Fast, EZ, EZ, fast on :45
- 4x50 as 25 moderate, 25 Sprint (focus on the kick) on 1:00
- 100 EZ

- 6x100 odds kick, evens swim build by 25 (fins optional) on 2:00
- 4x100 Choice SPRINT on 2:30