THE LAST THING WE NEED IS SWIMMERS WHO ARE BORED!!
ON YOUR OWN: standard basic workout - 1900 yds (76 lengths)
NOTE: IF YOU ARE JUST STARTING TO WORKOUT AFTER A LONG ABSENCE IN THE WATER, cut the yardage in half (or less) the first few workouts - keep a good pace - but not too fast. USE YOUR REST INTERVALS!! Gradually add on as you get stronger.
This workout is meant to be done in about one hour, at a reasonable pace, 3 times a week. Increase the yardage as you get stronger, keeping the pace up, to swim a longer distance in the same amount of time.
It is imperative that you drink plenty of water!! See NUTRITION LINK below. A banana per day is a good idea for potassium. It is imperative that you stretch BEFORE workout. If you experience muscle cramps while working out - you are probably working TOO HARD, TOO SOON or you didn't STRETCH OUT enough before swimming.
WORKOUT CODE EXPLAINED:
# x = the number of times to swim each distance (1 x; 2 x; 3 x etc.)
# yd = the distance (each pool length is 25 yds - 50 = 2; 100 = 4 etc.)
Rest interval = the time to rest between each time the distance is swum (2 x 50 yd, .15 rest interval = 50 yds swum twice with 15 seconds rest between ea. 50)
Description
Free = freestyle, back = backstroke, breast = breaststroke, fly = butterfly.
Alt = switch between different strokes and/or drills
Kick = legs only (no armstroke)
Pull = armstroke only (no kick)
Swim = the complete stroke (armstroke & kicking)
H, M, E = hard (sprint), medium (medium speed), easy (nice slow stroke)
Build = on a given distance or portion of the pool, start slow and get faster. ("build to the wall" means you should be going your fastest as you reach EACH wall - for the turn or finish)
IM = individual medley (the four strokes in IM order: butterfly, back, breast, free)
Here is an example:
| 8 x 100 | .30 | Free/IM Alt. 100's |
| Swim four laps (100 yd) eight times | rest for 30 sec. after ea. 4 lengths (100 yd) | Switch between freestyle and the IM strokes, every 4 lengths (100 yd): 100 Free, 100 butterfly, 100 free, 100 backstroke, 100 free, 100 breaststroke, 100 free, 100 free (free repeats since the last stroke in the IM is freestyle) |
ON YOUR OWN WORK-OUT
| WARM UP: | |||
| 3 x 100 | continuous (no rest) | Alt. 50's FREESTYLE/FREESTYLE DRILL. Your choice of drill, fists, catch-up, high elbow, wrist extend, shark, underwater recover (aka: long dog), fingertip drag, heads up (aka:lifeguard or polo) | SOOOOOOO that means 2 regular free, then 2 drill alternatings for 12 lengths - USE FLIP TURNS!! |
| 2 x 100 | .20 sec | FLUTTER (FREESTYLE) KICK ON SIDE- 10 COUNT KICK AND SWITCH TO OTHER SIDE - First 100 roll toward front, 2nd 100 roll toward back | |
2 x 100
2 x 100 | .20 sec | PULL (armstroke only-no kicking) First 100 - Free armstroke, 2nd 100 - Backstroke arms KICK - Dolphin kick (two feet kick at same time) aka-butterfly kick. First 100 front, 2nd 100 back ARMS ARE STREAMLINE POSITION - hands together, stretched over head from shoulders - squeeze ears between upper arm | |
| 2 x 150 | .25 sec | YOUR STROKE: Alt 50's K/P/S | Kick 50, Pull 50, Swim 50 |
| 2 x 150 | .25 sec | YOUR STROKE/FREE : Alt 50's; Each 150 is 50 Your stroke, 50 Freestyle, 50 Your stroke | |
| 3 X 100 | .20 sec | FREE/YOUR STROKE: Alt 100's; | |
| WARM DOWN: | |||
| 1 x 100 | Choice |
Take care of your Body .... Feed it the correct foods
Top 30 Foods for Swimmers
Nutrition 101 from USA Swimming
Chinese Chicken Salad
Pasta Salad
Fried Rice