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Event - Swim workouts for this week (GGTC posted)
| Date: |
Sunday, February 28, 2010 at 6:00 AM |
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| Location: |
Your favorite pool |
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| Type: |
Workout - Swim |
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| Description: |
Here are our swim workout suggestions for this week brought to you by Kasey:
Main Set #1:
15x200
3 rounds of 5x200s. dial in your tempo/effort on the first round. fast effort is at race pace, and the all-out effort should be 2-3 seconds faster. for a challenging hypoxic option, use hypoxic breathing on the easy portions of the 200's as marked in parentheses.
#1) 50 fast, 150 easy (breathe every 3)
#2) alternate 25 fast, 25 easy (breathe every 3, 5, 7, 9)
#3) 100 fast, 100 easy (breathe every 5)
#4) 50 all out, 100 easy, 50 build to fast finish (breathe every 3)
#5) alternate 25 fast, 25 easy (breathe every 3, 5, 7, 9)
3000 yds total
Main Set #2:
20x50 pull on :45
4x100 descend 1 through 4 on 1:20
2x300 on 3:15
4x200 on 2:30
2x600 on 6:40
4x300 on 3:45
2x900 on 10:00
6500 yds total, adjust intervals as needed, but entire set should be continuous (do not add additional rest in between)
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Want to swim but don't know what to do for a workout?
Not part of a masters swim team?
Tired of swimming the same-old 2000yards straight?
Here are suggestions for workouts to do this week. Kasey and myself will provide you with a some ideas for swim workouts in the coming weeks which will build on each other to help you get more efficient in the water and have fun. Swim at your own schedule and in your favorite pool.
These workouts are just guidelines. Beginners might want to do less, advanced swimmers might want to add extra intervals, your mileage may vary. Never swim until you are so exhausted that you can't keep proper form. Proper swimming form is critical! Every length of the pool you should be self-monitoring and self-correcting your swimming technique. Are you catching water with a high elbow, is your body flat in the water, legs not dropping.
If you can't do that anymore then it's better to stop the workout than to continue to re-enforce bad form.
Each workout should begin with 5-10 minutes of easy swimming including different strokes. Backstroke and breaststroke are good choices to balance the repetitive motion of the freestyle stroke.
Once warmed up, you can do some drills such as kicking on the side, or one-armed swimming.
Every workout should consist these elements: warm-up, drills and a main set. Following are two main sets we suggest you do this week. Write it down, print it out and slap the printout on a kick board on the side of the pool - or memorize the set for your next workout.
Enjoy!
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| Posted By: |
Andreas Wolf |
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| Participants: |
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