I became way too busy back in 2013 with final papers, trying to work with the college teams, and traveling, that I unfortunately abandoned this site entirely. I'm sure few are looking, but interestingly enough I saw a small spike in the views right around Thanksgiving (makes perfect sense, I guess I'll make sure to have something up for New Year's!). Anyway, I'm going to try to at least post a few workouts a week to give you some ideas in case you're trying to get back into the sport. I know I need to, the necessary weight loss is enough to drive me to really try and hit this with a new sense of enthusiasm. Plus, I just plain miss it.
So without further ado, here is my first set in a long time. Hope someone is reading to enjoy it!
WARM UP:
200 Swim, 200 Kick, 200 IM Drill, 200 Pull, 200 Swim, :15 Rest
4 X 100 Free @ 1:30/1:40/1:50, Hold a time :10-:15 faster than the interval
4 X 50 Stroke @ :50/:55/1:00, Descend 1-2, 3-4
4 X 125 @ 2:00/2:10/2:20, Hold a time :15-:20 faster than the interval
6 X 75 Pull @ 1:10/1:20/1:30
4 X 150 Free @ 2:30/2:40/2:50, Hold a time :20-:25 faster than the interval
6 X 75 Kick @ 1:30/1:40/1:50
200 Warm Down
3800 Yards
The idea of this set is to gradually increase the distance of the swims for freestyle while simultaneously getting more rest. By increasing the interval :30 per each 25, it's making the interval a tad easier, but the intensity level should remain the same. For example, if you're going 1:20 on the 1:30 interval, you should aim to go 1:40-1:45 on the 2:00 125 interval. Trying to stay consistent over longer distances is important, and actually clues you into how you can get faster at the short ones.
In between is some maintenance kick, pull, and stroke just to keep them in the equation. We'll hit these specific more things later.
I also started complimenting my workouts three times a week, rotating between these two things:
DRYLAND #1:
3 Pull Ups, 10 Pushups
2 Pull Ups, 10 Pushups
1 Pull Up, 10 Pushups
3 X 10 Russian Twists and :30 Plank
DRYLAND #2:
3 X:
10 Jump Squats
10 Lunges
10 Step Ups
10 Russian Twists
:30 Plank
Enjoy, and thanks for sticking with me!
Matt