Today's workouts are geared toward building up to distance with some flair. A fun way to do this is with pyramid sets that contain patterns with speeds, strokes, drills, or other elements.
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 freestyle, alternating 25 swim, 25 kick
200 choice, alternating 25 non-free, 25 free
PYRAMID
25 fast kick
50 free swim
75 drill
100 free swim
150 fast kick
200 free swim
150 drill
100 free swim
75 fast kick
50 free swim
25 drill
Rest :10 seconds between each distance, or don't take rest for a 1000 brick - your choice
Cool down: 100 easy
Total: 1500
Medium Workout
WARM UP
200 freestyle, alternating 25 swim, 25 kick
200 choice, alternating 25 non-free, 25 free
PYRAMID
50 fast kick
100 free swim
150 drill
200 free swim
250 fast kick
300 free swim
250 drill
200 free swim
150 fast kick
100 free swim
50 drill
Rest :10 seconds between each distance, or don't take rest - your choice
PLATEAU
25 fly
50 free
75 fly
100 free
100 fly
75 free
50 fly
25 free
Cool down: 100 easy
Total: 2800
Long-ish Workout
WARM UP
200 freestyle, alternating 25 swim, 25 kick
200 choice, alternating 25 non-free, 25 free
PYRAMID
100 drill
150 free swim
200 kick
250 free swim
300 drill
350 free swim
400 pull with paddles and buoy
350 free swim
300 fast kick
250 free swim
200 drill
150 free swim
100 kick
Rest :10 seconds between each distance, or don't take rest - your choice
PYRAMID 2
50 fly
100 free
150 stroke choice
200 free
250 stroke choice
300 IM
250 free
200 IM
150 stroke choice
100 free
50 fly
Rest :10 seconds between each distance, or don't take rest - your choice
100 easy cool down
Total: 5400
Loooong Workout
WARM UP
200 freestyle, alternating 25 swim, 25 kick
200 choice, alternating 25 non-free, 25 free
200 IM
PYRAMID
100 drill
200 free swim
300 kick
400 free swim
500 drill
600 free swim
700 pull with paddles and buoy
600 free swim
500 fast kick
400 free swim
300 drill
200 free swim
100 kick
Rest :10 seconds between each distance, or don't take rest - your choice
PYRAMID 2
100 IM
200 free
300 stroke choice
400 free
500 stroke choice
400 IM
300 free
200 IM
100 stroke choice
Rest :10 seconds between each distance, or don't take rest - your choice
200 Cool down
Total: 8200
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