March 26, 2010

It is a kicking workout today. Kicking keeps your body in the right position in the water. Although most triathletes like to save their legs for the other 2 parts of the race, it is important to use kicking to align your body. This will help to make swimming easier, trust me. This does not mean you have to have a sprint kick going all the time; rather, it means you have to practice kicking to become efficient enough to kick without having to always force it.

1x400 50 swim/50 kick

12x25's 2 kick/1 drill (freestyle); @ :40 (:30, :50)

2x300's 100 drill/ 100 kick/ 100 swim, backstroke @:30 rest

Main Set (repeat 4 times):
1x50 sprint kick (flutter); @ 1:20 (1:00, 1:45)
1x50 recovery kick (flutter); @ 1:30 (1:15, 2:00)
1x100 IM swim; @ 2:10 (2:00, 2:20)
1x100 IM kick; @ 2:50 (2:30, 3:00)

9x50's Cool Down: 1-kick, 2-drill, 3-swim; @ 1:30 (1:00, 2:00)

Total yardage: 2,950

March 24, 2010

I am not sure that anyone is using these workouts. At least this allows me to have an accessible set of workouts. That means if I can find a pool, I can swim:)

3x200 Warm up, 1-drill, 2-kick, 3-swim

16x25's 1--all easy, 2--1/2 fast 1/2 easy, 2--1/2easy 1/2 fast, 3--all fast

1st Main Set (repeat 2 times)
3x25's--fly; @ :45 (:30, :55)
3x50's--back; @ 1:10 (:55, 1:20)
1x75--breast; @ 1:40 (1:20, 1:50)
1x150--free; @ 2:50 (2:40, 3:00)

1x350 free, pull, moderate effort

2nd Main Set (repeat 4 times)
1x100 IM; @ 2:00 (1:45, 2:15)
1x150 free; @ 2:50 (1:45, 2:15)

4x100's cool down; @ 2:00 (1:50, 2:15)

Total yardage: 3,650

March 23, 2010

I remembered two days in a row. I think we need a short sprint workout today.

1x400 Warm up

12x25's 4 drill, 4 kick, 4 swim (your choice of stroke); @: 45 (:30, :55)

1st Main Set (repeat 3 times):
50--all out (choice stroke); @1:00 (:50, 1:15)
50--recovery; @1:05 (:55, 1:20)
100--build by 25 (choice stroke); @ 2:00 (1:50, 2:10)
50--recovery; @1:05 (:55, 1:20)

6x50's kick, sprint down easy back; @1:30 (1:00, 1:50)

2nd Main Set (repeat 3 times):
4x25's--all out (choice stroke); @:40 (:30, :50)
50--recovery; @1:05 (:55, 1:20)
3x50's--negative split (choice stroke); @ 1:00 (:50, 1:15)
50--recovery; @1:05 (:55, 1:20)

1x200 Cool Down

Total yardage: 3,000

March 22, 2010

I need to do something to put "blogging" into my daily schedule. Maybe it would help if I wrote it on my to-do list? Anyway, here is another workout. I hope it helps you get in swimming shape for the upcoming triathlon season.

1x400 Warm up

3x200's 1-Drill, 2-Kick, 3-Swim; @:30 rest

10x50's Pace (mid-distance); @ :55 (1:00, 1:15)

Ladder:
100 --25 Free, 50 Back, 25 Free
200--50 Back, 100 Free, 50 Back
300--100 Free, 100 Back, 100 Free
400--All Free with a strong distance pace
300--100 Free, 100 Back, 100 Free
200--50 Back, 100 Free, 50 Back
100--25 Free, 50 Back, 25 Free

1x400 Cool Down

Total yardage: 3,500