»
Intermediate Open Water Swim Training
Day 004 - IN THE SWIM
W. U.: 500 swim, 5x100's (50 back, 50 free) MAIN SET: 500 (15 secs between each), 400, 300, 200, 100, 5x100's pace (10 secs rest) COOL DOWN: 3-500 yds. 
|
WARM UP
500 swim
5x100's (50 back, 50 free)
MAIN SET
500 (ladder set; 15 secs between each)
400
300
200
100
5x100's pace (10 secs rest)
COOL DOWN
3-500 yds.
When you do the above ladder set, take your time from the 3000 yard swim you did on Day 1 and divide it by two. This is the time you want to beat in the ladder set; when you add up your 500,400,300,200,100, the 1500 total should be faster than half the time it took you to do the 3000. What you are essentially starting to do is increase your speed over distance; you are training your body to go faster at a sustained pace, over time.
I usually think of training like pieces of a puzzle; each workout is one essential piece in the big picture, and the parts make up a whole mosaic in the end. Do enough ladder sets, drills, and preparation, and your end result will be impressive indeed; keep adding "pieces" and the work of art grows (I won't win any Pulitzers here, but you get the idea). Just the same, each set is a piece of the puzzle, which completed will result in The Perfect Race; keep in mind this is your goal as you log in your yardage.
|
|
Shopping:
