Sprint Day.
This workout is designed for speed! We will swim shorter bouts, but increase the pace and intensity level.
Warm-up:
*100 swim
*50 kick
*50 pull
Note: Pulling is a swimming exercise that involves using a pull buoy (that foam thing that goes between your legs) and paddles (the square things that strap on your hands). Paddles are optional. If you have shoulder injuries or weakness I recommend not using them because pulling with paddles places a fair amount of strain on you shoulders. If your shoulders are A-O.K. them go ahead and enjoy the added speed and feeling of power that using paddles affords. Pulling is designed to build strength in the water, as well as improve body position. You may find that you swim faster with the pulling gear because of the improved body position and paddles.
Main set:
*4x50 freestyle base +10"
*8x25 kick 10" rest
*12 x25 freestyle base +10"
The main focus is on the 4x50 freestyle and the 12x25 freestyle. A sprint set is designed to build our speed in the water. Swim each 50 and 25 as a sprint, with an interval of base +10 seconds, you will have some rest to gather yourself between each bout. Use the 8x25 kick with 10 seconds rest as a recovery period before the 12x25's. Try to focus on good stroke form when sprinting. Often your stroke will fall apart when you increase your speed, so make an effort to hold your form.
Cool down:
*150 easy swim
Remember to stretch!
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