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You may want to start your workout in swimwear or speed suit.
RPE stands for rate of perceived exertion, or how hard the workout feels on a scale of 1 to 10.
Distances are based on a 25-meter pool (one length).
You should feel comfortable swimming at least 100 meters without stopping.
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Beginners Lap Sequence |
Training Distance: 750 meters
- Warm up (RPE 3) 50 meters (2 lengths)
- Flutter kick on side (RPE 3).
Lie on one side with lower arm extended, ear resting on arm, upper arm along body.
Hold on to a board with top hand if necessary.
Kick from hips (not knees), looking up and keeping knees and side or back of head in water.
50 meters.
- Flutter kick with kickboard (keep head in water and breathe to both sides; (RPE 4)
5 x 50 meters.
- Swim at a moderate to hard intensity (RPE 7) for 5 laps, taking a breath every 3 strokes.
Take 50 to 60 seconds to swim each lap, resting at the wall if you have extra time.
2 x 50 meters.
- Swim easy (RPE 3) for 2 laps, taking 1 to 1:15 minutes to swim each lap.
100 meters.
- Swim at a moderate intensity (2 laps; RPE 6).
100 meters.
- Cool down, easy (RPE 3).
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Later add some clothes for extra resistance.
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Advanced Lap Sequence |
Training Distance: 1200 meters
- Warm up, easy (RPE 3) 100 meters.
- Pulling, freestyle (RPE 4).
Squeeze a pull buoy between upper thighs and swim only with upper body (no kicking).
2 x 50 meters.
- Moderate/hard in 40 to 50 seconds (RPE 7), 1 x 100 meters.
- Moderate in 2 to 2:15 minutes (RPE 6). 2 x 50 meters.
- Moderate/hard in 40 to 50 seconds (RPE 7). 1 x 50 meters.
- Easy in 1 minute (RPE 4). 2 x 100 meters.
- Moderate/hard in 2 to 2:15 minutes (RPE 7)
For the first 25 meters, breathe every 3 strokes;
second 25, breathe every 5; third 25, breathe every 7;
fourth 25, breathe every 9.
- Repeat sequence. 1 x 50 meters.
- Easy in 1 minute (RPE 4). 2 x 50 meters.
- Sprints with fins. 4 x 25 meters.
- Flutter kick with kickboard and fins (RPE 4–7).
Do first 25 meters. slow, next medium, then fast and very fast.
100 meters.
- Cool down: Easy (RPE 3). Count arm strokes every 25 meters.
Try to reduce stroke count with each lap.
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