You may love (or hate) today's workouts. The intent is to play with different speeds and build up your cardio and lung capacity. XOXO
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 (start at 2:42 for the actual exercise)
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
6 x 50 freestyle descend 1-3, 4-6 on :10 rest
4 x 50 IM order as 25 kick/25 drill on :10 rest
2 x 50 choice as 25 easy/ 25 fast on :10 rest
MAIN SET
4 x 200 with :15 rest
#1 alternate 50 breathe every 3 strokes/50 breathe ever 5 strokes
#2 build within each 100 (x2)
#3 25 butterfly/75 freestyle (x2)
#4 build within the 200 to fast
Cool down: 100 easy
Total: 1500
Medium Workout
WARM UP
6 x 50 freestyle descend 1-3, 4-6 on :10 rest
4 x 50 IM order as 25 kick/25 drill on :10 rest
2 x 50 choice as 25 easy/ 25 fast on :10 rest
SET 1
2x [4 x 200] with :15 rest between 200s, 1 minute between sets
First round: breathe 3/5/7/3 by 50
Second round: Take 2 extra strokes off the wall without breathing after each push off
SET 2
8 x 50 on base + :10 as breathe 3/5/7/3 by 50, twice through with overkicking (try to kick more than usual)
Cool down: 100 easy
Total: 2700
Long Workout
WARM UP
6 x 50 freestyle descend 1-3, 4-6 on :10 rest
4 x 50 IM order as 25 kick/25 drill on :10 rest
2 x 50 choice as 25 easy/ 25 fast on :10 rest
SET 1
3 x
[
2 x 200 breathe 3/5/7/3 by 50 rest :15
2 x 100 breathe every 3/5/7/3 by 25 rest :10
2 x 50 breathe every 5th stroke rest :05
2 x 25 breathe every 7th stroke rest :05
1 minute rest
]
SET 2
4 x 400 pull (alternate odds with paddles, evens without paddles) on rest :20
In each 400: 100 easy, 100 breathe 3/5/7/3 by 25, 100 moderate, 100 breathe 3/5/7/3 by 25
SET 3
12 x 50 on base + :10 as breathe 3/5/7/3 by 50, twice through with over-kicking (try to kick more than usual)
150 easy cool down
Total: 5200
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