Freedom Hall, Johnson City, masters, swim workout, Swimming, TN, tom Bier, Workouts by Coach Chris Corraggio
In Swimming on April 17, 2008 at 2:15 pm
I got permission from Coach Chris Coraggio yesterday to publish his workouts here. The only stipulation he added was that he is not responsible if they don’t work for you!
300 m warmup
3 10 minute swims @ race pace (one minute rest between)
7 minutes of 25 m (5 sec rest) at faster pace than the 10 minute swims.
100 cooldown
Total 2250 meters
We got a couple minutes rest between the first two ten minute swims because Chris had some explaining to do for the Triathletes. We didn’t get started right on time, either.
Freedom Hall, Johnson City, masters, swim workout, Swimming, TN, tom Bier
In Swimming on April 14, 2008 at 12:53 pm
Warmup 250
Ten minutes of kicking on back, 25/5 sec rest/increase speed within 25
20 min of technique strokes with forearm paddles 10 sec rest
a. 100 with paddles
b. 200 without
12 min 100’s easy, strong technique, 5 sec rest
Warmdown 100
Total meters today 1,600
