Hopefully everyone had a chance to swim this weekend! Today I have two workouts since I know that not everyone loves distance.
IM WORKOUT:
1x400 Warm Up
8x75's kick/drill/swim by 25; @ 1:40 (1:50, 2:00)
6x150's IM/Free by 25; @2:30 (2:45, 3:00)
12x25's odds no breath (swimming), evens easy; @ :40 (:45)
5x50's kick; @ :55 (1:00, 1:15, 1:30)
1x200 Cool Down
TOTAL YARDAGE: 2,650
DISTANCE WORKOUT:
1x400 Warm Up
8x50's drill/swim by 25; @ :55 (1:00, 1:10, 1:20)
1x200 @ 3:00 (3:30, 3:45)
1x400 @ 6:20 (6:45, 7:00)
1x600 pull
4x200's 150 Fast, 50 Easy; @3:15 (3:30, 3:45)
1x200 Cool Down
TOTAL YARDAGE: 3,000
This should be a fun one, hope you enjoy it!!!
Monday, May 18, 2009
Friday, May 15, 2009
May 15,2009--Part 2
Now is the time when you all usually ask me to increase yardage. So I will try to post some workouts with more substance.
1x400 Warm Up
10x50's Pace, 70-80% effort; @ :50 (1:00, 1:15)
4x150's 25 Fast Stroke/25 Easy Free; @ 2:50 (3:00, 3:45, 4:00)
6x75's odds: kick/swim/kick evens: swim/kick/swim; @ 1:30 (1:45, 2:00, 2:10)
7x100's last 25 of each SPRINT! @ 1:40 (1:55, 2:10, 2:20)
1x100 easy
8x25's odds: no breath (above or below water) evens: recovery; @ :40 (:45)
1x200 Cool Down
TOTAL YARDAGE: 2,650
(for a shorter workout, omit the 6x75's or the 8x25's)
1x400 Warm Up
10x50's Pace, 70-80% effort; @ :50 (1:00, 1:15)
4x150's 25 Fast Stroke/25 Easy Free; @ 2:50 (3:00, 3:45, 4:00)
6x75's odds: kick/swim/kick evens: swim/kick/swim; @ 1:30 (1:45, 2:00, 2:10)
7x100's last 25 of each SPRINT! @ 1:40 (1:55, 2:10, 2:20)
1x100 easy
8x25's odds: no breath (above or below water) evens: recovery; @ :40 (:45)
1x200 Cool Down
TOTAL YARDAGE: 2,650
(for a shorter workout, omit the 6x75's or the 8x25's)
May 15,2009
Since I have been so neglegent with my posting, I will post again today.
Another Random Tip:
An efficient kick is absolutely crucial to efficient swimming. Kicking, in freestyle and backstroke, keeps your body in position and stream-lined. Dolphin kick helps with your recovery and to maintain the fluid flow of the stroke. Breastroke, well, breastroke is 85% kick so you have to have a strong kick!
The way to have a powerful, efficient kick is to make sure you are pushing water. Don't just kick your legs to have them do something. Make that effort count! Don't forget the up AND down part of each kick.
Another Random Tip:
An efficient kick is absolutely crucial to efficient swimming. Kicking, in freestyle and backstroke, keeps your body in position and stream-lined. Dolphin kick helps with your recovery and to maintain the fluid flow of the stroke. Breastroke, well, breastroke is 85% kick so you have to have a strong kick!
The way to have a powerful, efficient kick is to make sure you are pushing water. Don't just kick your legs to have them do something. Make that effort count! Don't forget the up AND down part of each kick.
Thursday, May 14, 2009
May 14,2009
Here is a random tip:
Make sure when you are pulling that you are trying to catch water. It does you no good to just slide your arms through the water. Try to think of pulling your body forward with every pull, not pulling your arms through the water. That part of the stroke is called the "catch" because you should be catching water.
Make sure when you are pulling that you are trying to catch water. It does you no good to just slide your arms through the water. Try to think of pulling your body forward with every pull, not pulling your arms through the water. That part of the stroke is called the "catch" because you should be catching water.
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