A freestyle workout is the perfect way to start the weekend. HAPPY FRIDAY!
In case you were unaware, tomorrow is a sacred national holiday….
St. Patrick’s Day
Anyone feel like going for a swim?
So, lets get to the point. Aerobic training has developed a bad reputation for being slow and outdated. Make no mistake, an aerobic workout can range from the super easy too the extremely intense. Developing a home base for maintaining fitness and aerobic work (i.e. muscles working in an oxygen rich environment) allows the body to recover from a period of intense training (or intense celebration) without taking time off.
I offer you a straight forward workout. Nothing fancy. Adjust the number of repeats and intervals as needed.
The Goal: Getting the aerobic work done and feeling good in the water.
Warm-up:
- 1 x 400 Freestyle – Long and relaxed
- 1 x 300 IM – Kick/Drill/Swim by 25 (for each stroke)
- 1 x 200 Butterfly kick on back in a streamline
- 1 x 100 Alternate 25 build/ 25 easy
Main Set:
- 5 x 100 Freestyle on 1:30*
- 10 x 50 Build - major stroke other then free – Rest = :20 sec
- 5 x 200 Freestyle on 3:00*
- 10 x 50 Drill/Sprint by 25 – major stroke other then free – Rest = :20 sec
- 5 x 100 Freestyle on 1:30*
*Choose a base pace that is challenging but allows 15-20 seconds rest. The 200′s are on the same base pace as the 100′s. The challenge is to hold that pace over a longer distance.
Warm-down:
3 x 100 Alternate easy backstroke/easy freestyle – Rest = :10 sec
Total: 4300 yards/meters
Keep on Swimming,
Coach Meg
wishing luck to my swimmers at Y States and 12&U Silver/Bronze!
