The next step in getting back in shape for swimming is to increase endurance. Hopefully, you are swimming at least 3 times per week slowly building up your endurance. We have been increasing distance within sets and slowly increasing distance for the entire workout. Our DAY 10 workout was 1850 yds (meters) with a warm-up distance of 500 yds.
The next 5 workouts are going to extend total distance to 2500 yds and should be completed in less than 1 hour in the pool. Remember to warm up on the bike and stretch before you get in the water.
DAY 11: Warm up 1 x 500 free, 5 x 200 free w/30 seconds rest between 200's, 8 x 100 stroke/free (concentrate on stroke mechanics), 4 x 25 sprint (80-90 max speed) 15 seconds rest, 1 x 100 cool-down.
DAY 12: Warm up 2 x 250 free (use flip turns), 3 x 500 yd free 1 minute rest between each 500, 8 x 50 stroke/free w/ 30 seconds rest between each 50 (concentrate on body position, keeping long lines during stroke), 1 x 100 cool down
DAY 13: Warm up 1 x 400 free (use flip turns), 2 x 800 yd free w/ 1 minute rest between each 800, 4 x 100 free (70% max speed) 30 seconds rest between each 100, 1 x 100 cool down
DAY 14: Warm up 1 x 500, 3 x 500 locomotive (see explanation below), 4 x 100 back/breast (concentrate on form), 1 x 100 cool down
DAY 15: Warm up 1 x 500, 20 x 100 free/stoke with 30 seconds rest between each 100 concentrate on body position and stroke mechanics.
500 Locomotive = 1 length fast/1 length slow, 2 lengths fast/2 lengths slow, 3 lengths fast/3 lengths slow, 4 lengths fast/4 lengths slow = 500 yards without stopping Fast is 70% of max sprint speed, slow is 40% of sprint speed.
The next set of workouts will start a series of stroke drills and include sets exclusively for kicking.
Good luck on this cycle of workouts and JUICE to you all.
Edited by: SAILOR64 at: 2/16/2013 (11:11)
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