Swim Series, 6th session (last one for summer, winter TBD)
Wednesday, Sep. 01, 2021
6:00pm — 7:30pm
Balboa Park Swimming Pool, San Francisco Ca

This is a 6 week coached swim series, (added cost above membership dues)

Pay and sign up here. https://www.eventbrite.com/e/san-francisco-triathlon-club-balboa-summer-swim-series-2021-tickets-163933837521?fbclid=IwAR2V3Qq5rvhJJEyaasmwj71xsDXj2TI5u-mn8ZLX9z1iyIU6UAtHJZzc74s

This swim series is set up similar to a masters swim class, with a tad more technique driven interactions with the coach.

Varying abilities/speeds are ok, as you will be grouped with similar ability members. However please keep in mind this is for intermediate to advanced swimmers that can finish a masters swim pool workout. Sorry no beginners who cannot yet swim a continuous 200-400 yards.

Arrive early and be on the swim deck by 6:15 at the latest or you will miss the introduction to the workout.

We are not sure yet if locker rooms are open and available (although they are for regular lap swim with the SF parks and Rec pools, so we assume they are)

Tonight’s workout:

9/1 Warm up 300 Swim - 50 free/back/breast 200 - 25 kick, 25 catchup free 8x 25 - decreased breathing 1-4, 5-8 Breathe every 3 strokes, 5 strokes, 7 strokes, and 9 strokes.

50 easy, active recovery, your choice [750]

Main Set

6x 50 Freestyle Swim (Descend 1-3, 4-6) Descend means that each 50 is faster than the previous. For example, 1 will be slow, 2 will be medium, 3 will be fast. Then you’ll start back to slow again for #4 and follow same pattern for 5 and 6.
The interval stays the same for each 50 regardless of speed.
Interval = somewhere within 1:15- 1:40 per 50, including swim and rest [300]

6x 75 - 25 free/drill/free Drills= 1/2 - 3R3L 3/4 - 3 fast strokes + glide 5/6 - 6 kick rotation

6x100 (25s within the 100) Fast, 3x ez 2x fast, 2x ez 3x fast, 1x ez 3x ez, 1x fast 2x ez, 2x fast 1x ez, 3x fast

100 cool down