Pick a workout to start with (the first one is easiest and then they get harder). Pick one that you think is a little hard for you but not impossible. Don't worry if the first few times you do it you only get through half or so- just keep doing it and change it up a little to fit you!
Workout 1:
2x25 Warm-up
4x25 hard with long recovery
2x25 kick
2x25 pull
ladder 25, 50, 50, 25
2x25 Cool-down
450m Total
Workout 2:
1x25, 1x50, 1x75 Warm-up
6x25 hard with long recovery
2x50 hard with long recovery
6x25 kick
3x25 pull
ladder 25, 50, 75, 75, 50, 25
1x50, 1x25 Cool-down
1000 m Total
Workout 3:
1x500 Warm-up
4x100 hard with long recovery (try for IM- 4 different strokes)
3x200 kick
1x100 pull
ladder 50, 100, 150, 200, 200, 150, 100, 50
1x300, 1x100 Cool-down
3000 m Total
Just for your info:
25m is the length of the pool unless it is an Olympic size pool (rare) then it would be 50m. So if it says 2x25 that means swim a 25 (one length) 2 times with rests in between.
Kick means with kickboard
Pull means will pull bouy
Vary your strokes for a different type of workout and try to not rest too long between sets.
What does ladder mean?
ReplyDeleteLadder is just a type of drill in progressive sets where you start at a small level (25meters) then go up and up until you reach the top distance then you come back down the ladder and end up at the bottom level again. Remember High School gym class and running ladders? Same kind of thing but in the pool. I hope this makes sense... I wrote out the distances for each of the ladders in the workouts.
ReplyDeleteMy husband also taught me how to do a hundred push-ups in ladders. You start with 1 then 2, 3, 4, 5, 6, 7, 8, 9, 10 then back down again 9, 8, 7, 6, 5, 4, 3, 2, 1 and that's a hundred!
What is a pull buoy? This is getting me excited to try and start swimming with you again ;)
ReplyDeleteThis is great Rachel! Can't wait to try it out.
ReplyDeleteI'm pretty sure I explained pull buoys (sorry spelled it wrong earlier)in my swimming post. They are the things you stick between your thighs so you just work on your stroke:) Google search pull buoy and you can see a picture. Also, they should be right next to the kick boards at your local lap lane pool!
ReplyDeleteOk, might be a dumb question, but do you take breaks between each part of the workout? Rephrase - where do the breaks land, and how long do you usually rest for?
ReplyDeleteDuh, Ok I think you answered about the rests, but just wondering still about how long you rest in between.
ReplyDeleteThanks.
A good rule of thumb is to take about a 30 second- 1 minute break. Just time to catch your breath, get a drink, and feel ready to move on to the next step. If you need longer than take it, or if you feel ready to go again then just go.
ReplyDeletePlease keep asking questions! It's fun for me and I know that if this was about running or something else I'd be the one asking all the questions:)
(Oh, and it still won't let me comment as my google ID so I'll keep trying, but this will have to do for now.)