SWIMMING - Beginner's 4-Week Program
THIS WORKOUT EMPHASIZES AWARENESS OF STROKE COUNT:
As we said yesterday, move from one part of this workout to the next as quickly as possible. Note the emphasis on stroke counting in this practice. Stroke count is our most useful and immediate feedback tool for swimming efficiency. We're always looking to lower stroke counts at all speeds. As speed increases we want to overcome the tendency to increase the number of strokes we take for each length.
WARMUP:
(1) 4 x 50 with :10R; alternate Side-Glide Balance with Breathing (SGBB) weak / 25 Five and Glide (5&G).
(2) 2 x 50 with :10R; alternate 25 SGBB good / 25 swim with focus on stroke count.
(3) Check heart rate.
WORKOUT:
(1) 1 x 100; alternate 25 SGBB good / 25 3&G / 25 5&G / 25 swim with focus on stroke count.
(2) 2 x 75 with :10RMax; alternate 25 Side-Glide Freestyle (SGF) / 25 5&G / 25 swim with focus on stroke count.
(3) 2 x 50 with :10RMax; alternate 25 SGF / 25 swim with focus on stroke count.
(4) 1 x 25 fast swim with focus on hand swapping and stroke count.
(5) 1 x 25 SGBB weak.
(6) Check heart rate.
(7) 1 x 25 swim fast with focus on side skating and stroke count.
(8) 1 x 25 3&G.
(9) 4 x 25 swim with :15RMax, swimming each one faster than the previous one. Focus: 1 - long reach, 2 - hand swapping, 3 - downhill swimming, 4 - hip snap, and stroke count on all 4.
(10) Check heart rate.
COOLDOWN:
(1) 3 x 50 with :10R; alternate 25 SGB weak / 25 5&G.
(2) Check heart rate.
You're done! TOTAL YARDAGE for today: 1000.
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