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SALOHCIN83's Photo SALOHCIN83 SparkPoints: (7,569)
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4/6/14 5:48 P

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Swimming Interval Day:

Warmup: Swim 5-10 minutes stopping as little as possible

Level 1:
1. Swim 25 meters as fast as you can and record the time. Double this time, you will use it for the rest of the workout. So if you swam 25 meters in 45 seconds, the time to remember is 90 seconds.
2. Rest for whatever portion of your doubled time is left after you subtract the swim time. In the example above, your time is 90 seconds, and you swam for 45, so you have 45 left to rest. The numbers will always be the same for the first 25 meters.
3. Swim 25 meters again as fast as you can and rest for the remainder of your time. For example if you swam for 50 seconds, you would have 40 left to rest because your time is calculated off the first 25 meters.
4. Repeat this for a total of 10 sprints.
5. If you find yourself routinely having half of your time left to rest (sustaining your initial sprint speed for all 10 laps) it is time for you to change to 50 meter sprints instead of 25.

Level 2:
1. Swim 50 meters as fast as you can and record the time. Double this time, you will use it for the rest of the workout. So if you swam 50 meters in 90 seconds, the time to remember is 180 seconds.
2. Rest for whatever portion of your doubled time is left after you subtract the swim time. In the example above, your time is 180 seconds, and you swam for 90, so you have 90 left to rest. The numbers will always be the same for the first 50 meters.
3. Swim 50 meters again as fast as you can and rest for the remainder of your time. For example if you swam for 100 seconds, you would have 80 left to rest because your time is calculated off the first 50 meters.
4. Repeat this for a total of 10 sprints.

Cooldown: Swim 10-15 minutes stopping as little as possible

Note: You can artificially lower or inflate your total time as needed to back off or increase the level of workout, as well as increasing the total number of sprints. For example I will sometimes give myself 90 seconds regardless of the speed I am going. Which means if I slow down I get a lot less rest. This prevents me from dogging my first sprint in order to get more time! You can also set your rest time lower, so take a 30 second rest after a 60 second sprint, instead of the 60 second rest you’d be allowed. The key is to pick something sustainable for the workout because you will most likely get less rest between sprints as the number of sprints increases.

Check out my Swimming Fitness group for great pool workouts and other low impact alternatives to running
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=62590


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