Welcome to day one of your Intermediate swimming training program! Today we'll get you oriented and make sure you are ready to dive into the first workout tomorrow. This program can be used as a next step from our beginning swimming program or for intermediate swimmers who are looking to work on their technique and cardiovascular endurance.
Program Outline: This 8-week program includes:
* 3 days of pool workouts
* 2 days of optional dryland exercises and
* 1 day (at least) of suggested rest.
How to Read your Workouts:
One length (in most recreational pools) is 25 yards. Your workouts will be presented in this style:
2 X 50 +15""
Translation: 2 = number of repetitions, 50 = number of yards and +15"" = time interval. In this case, it means add 15 sec to your base time (if your 50 yard base time is 35 sec., your interval will be 50 sec.) We will help you calculate your ""base"" time tomorrow. Please note that we will use the phrase base time/pace and threshold pace interchangably.
Kick Sets: should be done with a kick board
Pull Sets: should be done with a styrofoam pull buoy in-between your legs
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