SWIMMING - Beginner's 4-Week Program
THIS WORKOUT EMPHASIZES FOCUSED SWIMMING:
Turning your brain off (or, conversely, trying to focus on 15 things at once) decreases your neuromuscular learning potential and your ability to perform well.
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 Five and Glide (5&G) / 25 swim with focus on hand swapping.
(2) 2 x 75 with :15RMax; alternate 25 5&G / 25 SFS / 25 5&G with focus on vertical forearm stroke.
(3) 2 x 50 with :10RMax; alternate 25 SFS / 25 swim with focus on marionette high elbow recovery.
(4) Check heart rate.
(5) 1 x 25 Side-Glide Freestyle (SGF).
(6) 1 x 25 swim fast with focus on long reach.
(7) 1 x 25 SGBB weak.
(8) 1 x 25 swim fast with focus on side skating.
(9) 1 x 25 SGBB good.
(10) 3 x 25 swim with :15RMax, with focus on laser beam body-roll trigger.
(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.
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