Esponda
03-24-2009, 04:54 PM
Okay. Here goes
I do this roughly 3-4x per week
I start off with running 1-2 miles at my indoor track... Low intensity should be able to carry on a conversation if need be, by doing this it allows you to concentrate on keeping your heart rate in an aerobic zone which is between 145-155 bpm
Afterwards I head to the pool and do a minimum 1500-2000 yard warmup swim
I like to start off with a 500 freestyle easy swim just to warm up the muscles
Then i do the following
500 yard Pull easy swim
500 yard Kick easy
another optional 500 easy swim
After this i get into the workout portion
Because you should mix up strokes when you swim ill rotate between exercises such as this
Exercise 1:
Freestyle / Backstroke
4x 100 - I switch strokes every 100, try to keep a consistent pace in order to build stamina and keep heartrate up... It varies for each person but i try to do a 100 free or back in no longer than 1:35 seconds per 100
I do this set 2 times so 800 yards
This is my favorite part i like to call it ANIMAL KICKING
its a 500 yard kick allllll out... seriously your quads and hips will be burning after this
After I take about a 30 second rest and then end my exercise with another 500 Freestyle swim
Exercise 2:
I always do the running before i swim so include that into both exercises
This time we're trying adding 2 more strokes into our routine... Butterfly and Breaststroke
I call this exercise the IM of death
you warm up again with 500 easy freestyle and thats it because this exercise is going to kick your ass
HEre goess- IM stands for Individual Medley which is Fly Back Breast Free
This set you only do once its a total of 1900 yards....
400 IM - 100 of each stroke im order
300 IM - 75 of each stroke im order
200 IM - 50 of each stroke im order
100 IM - 25 of each stroke im order
200 IM
300 IM
400 IM
Im not going to put a time on each part of the set because it really varies on peoples swimming ability... and after you get to the 100 and build back up again you're really tired.... This is a pretty advanced workout if you've never swam but damn it really keeps your ass in shape
IF anyone has anything to critque please feel free... I'd also like to hear anyone elses swimming exercises
I do this roughly 3-4x per week
I start off with running 1-2 miles at my indoor track... Low intensity should be able to carry on a conversation if need be, by doing this it allows you to concentrate on keeping your heart rate in an aerobic zone which is between 145-155 bpm
Afterwards I head to the pool and do a minimum 1500-2000 yard warmup swim
I like to start off with a 500 freestyle easy swim just to warm up the muscles
Then i do the following
500 yard Pull easy swim
500 yard Kick easy
another optional 500 easy swim
After this i get into the workout portion
Because you should mix up strokes when you swim ill rotate between exercises such as this
Exercise 1:
Freestyle / Backstroke
4x 100 - I switch strokes every 100, try to keep a consistent pace in order to build stamina and keep heartrate up... It varies for each person but i try to do a 100 free or back in no longer than 1:35 seconds per 100
I do this set 2 times so 800 yards
This is my favorite part i like to call it ANIMAL KICKING
its a 500 yard kick allllll out... seriously your quads and hips will be burning after this
After I take about a 30 second rest and then end my exercise with another 500 Freestyle swim
Exercise 2:
I always do the running before i swim so include that into both exercises
This time we're trying adding 2 more strokes into our routine... Butterfly and Breaststroke
I call this exercise the IM of death
you warm up again with 500 easy freestyle and thats it because this exercise is going to kick your ass
HEre goess- IM stands for Individual Medley which is Fly Back Breast Free
This set you only do once its a total of 1900 yards....
400 IM - 100 of each stroke im order
300 IM - 75 of each stroke im order
200 IM - 50 of each stroke im order
100 IM - 25 of each stroke im order
200 IM
300 IM
400 IM
Im not going to put a time on each part of the set because it really varies on peoples swimming ability... and after you get to the 100 and build back up again you're really tired.... This is a pretty advanced workout if you've never swam but damn it really keeps your ass in shape
IF anyone has anything to critque please feel free... I'd also like to hear anyone elses swimming exercises