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SAILOR64's Photo SAILOR64 SparkPoints: (19,999)
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2/8/13 11:04 A

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Hey Everyone,

Notice how the workouts kind of overlap? That's because swimming fitness improves quickly. So I am overlapping the schedule to accommodate 5x/wk swimmers and 2-3x/wk swimmers.

In the last cycle of workouts we went from 500 to 1000 yds and increased distance from 50 yds to 100 yds.

Here are the next 5 workouts to get back in Swimming Shape: This cycle we are working on increasing set distance as well as workout total distance. This is to build up our endurance in the water. There are no set times for this cycle. Concentrate on maintaining good form in the water. It is more important to finish each workout with good form than to finish fast.

Day 6: 2 x 200 yd free (warm up), 5 x 100 yd free, 5 x 50 stroke, 5 x 50 free, 1 x 100 easy
Day 7: 2 x 250 yd free (warm up), 10 x 100 yd free/stroke, 6 x 25 sprint, 100 easy
Day 8: 1 x 400 yd free (warm up), 3 x 200 free, 3 x 100 free, 3 x 50 stroke, 4 x 25 sprint, 100 easy.
Day 9: 2 x 300 yd free (warm up), 6 x 100 free, 3 x 50 kick (stroke/free/stroke), 10 x 50 free @ 75% of max speed, 100 easy
Day 10: 1 x 500 yd free (warm up), 10 x 100 free/stroke, 10 x 25 sprint (80-90% of max), 100 yd swim.

Good luck on this cycle. Our next cycle will introduce more stroke drills to concentrate on swimming more effectively with less effort.

JUICE to you all.

Jonny Mac

Edited by: SAILOR64 at: 2/8/2013 (11:06)
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