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Winter Snow Fall = Pool Workouts

November 14, 2014 By Charlotte Brynn

Here’s this week’s Brynnswim Saturday Winter Distance Workout – Have fun / Work Hard!
November 15th

The Vermont Quad Set – 4 times the fun

Warm Up 2 x ( 300 Free, 100 Kick, 100 Back)

Set 1
4 x 800s on 13:00 Aerobic Cruise Pace

4 x 400 on 6:15 Descend

4 x 200 on 3:15 Aerobic Cruise Pace

4 x 100 on 1:40 Descend

Set 2
4 Repeats of:
2 x 200 Pull on 3:15
4 x 100 on 1:40 drop 1-2 sec off 50 or 100 time per round
2 x 50’s on 1:15 # 1 Fast / # 2 EZ
4 X 25’s DFEB 10 SR
30 SR between rounds

Set 3 Active Recovery/ Drills
10 x 100’s on 1:55
1-3 Fins 25 ABS/ 25 FREE/ 25 6 Kick switch/ 25 FREE
4-6 FINIS sculling paddles or agility paddles, focus on forearm. paddles anchor, high elbow, no elbow below the paddle!
7-9 Fins 25 Under/ 25 BACK/ 25 DOB/ 25 Free Focus tight streamline/ tight core!
10 FREE no fins, find your zone powerful smooth strokes!

Total Distance 12,000 meters ( modify for yards )

Charlotte Brynn, Marathon Swimmer, Channel Swimmer, Ice Swimmer, Exercise Specialist

55 Marathon Swims, 2x International Ice Swimming Association Mile (1st New Zealander)

World Open Water Swimming Association’s (WOWSA) 50 Most Adventurous Open Water Women list – 2014, 2015, 2017, 2019

World Open Water Swimming Association’s (WOWSA) list of top women open water coaches and mentors in the world 2018

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