Today's workouts are geared toward increasing intensity over middle distances, elevating your heart rate and working to make intervals. You'll need to know your base interval to complete these workouts correctly, so if you need to take a workout to do a test set (10 x 100, 5 x 200, or 10 x 50 on the fastest interval possible), feel free to do so.
I've included several workouts below to cater folks goals, swimming abilities, and time constraints. If you have questions about a workout, or would like more specific to your needs or abilities, don't hesitate to email hello@swimwildwaters.com.
On-Deck Warm Up
Regardless of your abilities, you should always warm up before getting in the pool. A quick full body on-deck warm up I like to do is:
2-3 minutes of shoulders - keep arms at or above shoulders like you're directing a plane to land. Watch this video for a full routine
30 seconds of giant hip circles or full body twists to warm up hips and back
30 calf raises, either raising heels off the ground together, or alternating feet
Deep breaths - in through the mouth, out through the nose
Short Workout
WARM UP
200 free
4 x 50 free descend 1-4 on rest :10
SET 1
4 x 100 on base + :05
50 easy
3 x 100 on base
50 easy
2 x 100 on base - :05
50 easy
100 - can you make it on base - :10?
50 easy
SET 2
4 x 50 descend 1-4 on base + :05
Try to descend by 1-2 seconds at most, starting the first one as a "just touch and go"
This is a great set to learn how to turn on different speeds/gears
Cool down: 100 easy
Total: 1900
Medium Workout
WARM UP
400 free
4 x 100 free descend 1-4 on rest :10
SET 1
5 x 100 on base + :05
50 easy
4 x 100 on base
50 easy
3 x 100 on base - :05
50 easy
2 x 100 - can you make it on base - :10?
50 easy
SET 2
8 x 50 descend 1-4, 5-8 on base + :05
Try to descend by 1-2 seconds at most, starting the first one as a "just touch and go"
This is a great set to learn how to turn on different speeds/gears
Cool down: 100 easy
Total: 2900
Long-ish Workout
WARM UP
400 free
4 x 100 free descend 1-4 on rest :10
4 x 50 free descend 1-4 on rest :10
SET 1
8 x 100 on base + :05
50 easy
6 x 100 on base
50 easy
4 x 100 on base - :05
50 easy
2 x 100 - can you make it on base - :10?
50 easy
SET 2
8 x 100 descend 1-4, 5-8 on base + :05
Try to descend by 1-2 seconds at most, starting the first one as a "just touch and go"
This is a great set to learn how to turn on different speeds/gears
SET 3
5 x 200 on base
Focus on coming in on the exact same time for each one
100 easy cool down
Total: 5100
Loooong Workout
WARM UP
400 free
4 x 100 free descend 1-4 on rest :10
4 x 50 free descend 1-4 on rest :10
SET 1
4 x {
2 x 200 on base
1 x 300 on base - :10 }
rest :15 to :20 between each rep to reset mentally
SET 2
10 x 100 on base + :05
50 easy
8 x 100 on base
50 easy
4 x 100 on base - :05
50 easy
2 x 100 - can you make it on base - :10?
50 easy
SET 3
8 x 100 descend 1-4, 5-8 on base + :05
Try to descend by 1-2 seconds at most, starting the first one as a "just touch and go"
This is a great set to learn how to turn on different speeds/gears
SET 4
4 x 300 on base - :10 - just make them
200 Cool down
Total: 8600
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