Joe's Best Of Everything Workout
Monday, October 28, 2013
600 swim
8x50 swim 1-4 desc 5-8 @:55
MAIN SET:
4x50 drill stroke
200 stroke alternate kick/drill
4x
1x50 swim, count your strokes @60
4x50 swim, 2 less 2 strokes, 2 less 3 strokes @50
1x50 HARD less 1 stroke1 @60
1x50 EZ @60
200 EZ
so, the warm up set is getting to be a standard warm up set for me - - essentially it's an easy 1000 with the last few hundred yards getting your heart rate up a bit. Descend to a good effort on the last 4 50s.
The main set is actually a combination of several other workouts, so you get the best of everything. The first set is some easy and yet important stroke work. this set should be on an easy interval so you can really think about your stroke and really think about your technique. Pick a stroke and maintain that stroke for the whole small set.
The core of the workout is the sprint set (which I loathe) that combines some good speed work with some stroke counting. As you do on any stroke count work, count your strokes per 25 on the first 50 and then maintain that same stroke count on the remaining 50s, but don't sacrifice your stroke for your speed. Some of that will happen naturally, but do the best you can to maintain the integrity of your stroke.
Most of all, have fun!
8x50 swim 1-4 desc 5-8 @:55
MAIN SET:
4x50 drill stroke
200 stroke alternate kick/drill
4x
1x50 swim, count your strokes @60
4x50 swim, 2 less 2 strokes, 2 less 3 strokes @50
1x50 HARD less 1 stroke1 @60
1x50 EZ @60
200 EZ
so, the warm up set is getting to be a standard warm up set for me - - essentially it's an easy 1000 with the last few hundred yards getting your heart rate up a bit. Descend to a good effort on the last 4 50s.
The main set is actually a combination of several other workouts, so you get the best of everything. The first set is some easy and yet important stroke work. this set should be on an easy interval so you can really think about your stroke and really think about your technique. Pick a stroke and maintain that stroke for the whole small set.
The core of the workout is the sprint set (which I loathe) that combines some good speed work with some stroke counting. As you do on any stroke count work, count your strokes per 25 on the first 50 and then maintain that same stroke count on the remaining 50s, but don't sacrifice your stroke for your speed. Some of that will happen naturally, but do the best you can to maintain the integrity of your stroke.
Most of all, have fun!
My name is Joe Denton, I am a 41 year old swimmer in Seattle Washington. I've been swimming competitively since I was 11 (with an 8 year break in the middle somewhere) and find the pleasure to be worth the sacrifice. I swim with a few local master's teams in the Seattle area and also on my own due to scheduling conflicts. Because of that, I end up writing a lot of my own workouts which is something I've recently discovered I really enjoy. I end up reading a lot about the training techniques that are being developed and in my free time watch training videos on YouTube and other sites. My workouts tend to focus on stroke as I am primarily and IM'er, but I also do a fair amount of distance free training as I swim a few open water distance events as well (but those workouts tend to be in the spring/summer).
Comments