SWIMMING - Beginner's 4-Week Program
THIS WORKOUT INTRODUCES ANOTHER STROKE INTEGRATION DRILL, SIDE-GLIDE FREESTYLE (SGF):
Take more rest than we've indicated here if you're getting out of breath or if you need it to execute well. Are you using short-blade fins or naked feet for any drills yet?
WARMUP:
(1) 6 x 25 with :10R (10 seconds rest after each 25); alternate 25 Side-Glide Balance with Breathing (SGBB) right / 25 SGBB left / 25 Side-Front-Side (SFS).
(2) 4 x 25 with :10R; alternate 25 SFS / 25 swim with focus on side skating.
(3) Check heart rate.
WORKOUT:
(1) 2 x 50 with :15RMax; alternate 25 SGBB / 25 SFS.
(2) 4 x 25 with :10R; alternate 25 SFS / 25 SGF.
(3) 2 x 50 with :15R; alternate 25 SGF / 25 SFS.
(4) 2 x 25 swim with :10R; focus on side skating.
(5) Check heart rate.
(6) 4 x :20 Vertical Kicking (VK) with :10R; do odd ones with hands on chest, even ones with hands out of water.
COOLDOWN:
(1) 6 x 25 with :10R; alternate 25 SGBB / 25 SFS / 25 swim with focus on side skating.
(2) Check heart rate.
You're done! TOTAL YARDAGE for today: 900, including estimated yards for VK.
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