SWIMMING - Beginner's 4-Week Program
IN THIS WORKOUT YOU'LL ADD SOME SPEED:
This is the first practice in which you'll swim fast on a couple of lengths. Don't be alarmed if all your new technique improvements seem to fall apart the first few times you swim fast -- this is normal. Take extra rest after these if you need to. Also, note the emphasis on side-glide drills on your weak side. Try to pinpoint what you're doing differently on your weak side that prevents it from feeling like your good side. This is usually a problem with head position, buoy pressure, or both.
WARMUP
(1) 4 x 25 with :10R; alternate 25 Side-Front-Side (SFS) / 25 Side-Glide Balance (SGB) weak / 25 SFS / 25 swim with focus on side skating.
(2) 2 x 50 with :10R; alternate 25 Side-Glide Balance with Breathing (SGBB) weak / 25 swim with focus on hip snap.
(3) Check heart rate.
WORKOUT
(1) 1 x 100; alternate 25 Front Balance (FB) / 25 SGBB weak / 25 Three and Glide (3&G) / 25 swim with focus on hip snap.
(2) 1 x 75 SGB; alternate 25 weak / 25 good / 25 weak.
(3) 1 x 75; alternate 25 SFS / 25 3&G / 25 swim with focus on hand swapping.
(4) 1 x 50 SGB; alternate 25 weak / 25 good.
(5) Check heart rate.
(6) 1 x 25 swim fast with focus on downhill swimming.
(7) 1 x 25 SGBB weak.
(8) 1 x 25 swim fast with focus on hip snap.
(9) 1 x 25 SGB weak.
(10) 4 x :15 VK with :15R, hands on head.
(11) Check heart rate.
COOLDOWN
(1) 3 x 50 with :10R; alternate 25 SGBB weak / 25 SGBB good.
(2) Check heart rate.
You're done! TOTAL YARDAGE for today: 900, including estimated yards for VK.
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