SWIMMING - Beginner's 4-Week Program
THIS WORKOUT IS EXCLUSIVELY A STATIC BALANCE SKILLS PRACTICE SESSION:
This workout is very similar to the first workout we did: a static balance skills practice session. The focus is on executing each drill flawlessly, as comfortably and relaxed as possible. If you feel you need more rest, take it. Your target heart rate range and RPE are the same as always; your total workout time today is a little longer: 30-40 minutes. Do this entire practice at warmup and cooldown intensity (no separate warmup or cooldown today).
WORKOUT:
(1) 2 x 25 Front Balance (FB) with :10R.
(2) 2 x 25 Back Balance (BB) with :10R.
(3) 2 x 25 with :10R; focus on downhill swimming.
(4) Check heart rate.
(5) 3 x 50 with :15R; alternate 25 FB / 25 BB.
(6) 2 x 75 Side-Glide Balance (SGB) with :20R; alternate 25 weak / 25 good / 25 weak.
(7) 1 x 100; alternate 25 FB / 25 BB / 25 SGB weak / 25 SGB good.
(8) 1 x 50; alternate 25 SGB good / 25 swim with focus on side skating.
(9) Check heart rate.
(10) 4 x 25 with :15RMax; alternate 25 FB / 25 SGB right / 25 BB / 25 SGB left.
(11) 2 x 25 swim with :15R, with focus on downhill swimming.
(12) 2 x 25 SGB with :15R.
(13) Check heart rate.
(14) 2 x 25 swim with :15RMax, with focus on side skating.
(15) 4 x 25 with :15RMax; alternate 25 FB / 25 SGB left / 25 BB / 25 SGB right.
(16) 2 x 25 swim with :15R; focus on downhill swimming.
(17) Check heart rate.
YOU'RE DONE! Total yardage for today: 1000 yards.
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