Dryland Pre-swim Drills
- Warmup with a 60 seconds of jogging in place.
- 4 sets of the following:
- Shoulder Press with weights 12 reps
- Abs: Lower leg pulls 12 reps
- Followed by Ab Workout:
- Upper Abs: 15 crunches
- Lower Abs: Leg ups
- Side Abs:
- 60 second Side-plank for each side.
- Side arm pulls
- Back: 15 Reverse crunches on an exercise ball.
- Final: 75 second plank
At the Pool Pre-Warmup
Stand up straight: Put arms out straight, Swing arms around in slow circles. Starting with a tiny diameter, increasing until larger diameter. Go forward for a bit, then go backward for a bit. At the same time, step side to side. Then after arm swings, Lift knees to chest.
Warmup
Goal: Swim moderately easy, limber up the body.
- 150 Swim no flip turns
- 150 Swim with flip turns
- 100 Backstroke
- 100 Breast stroke
Main Sets
Today’s goal: Interval Training. 50 yard slow followed by 50 yard sprint.
- 500 Kickboard freestyle kick. Heart-rate about 120 bpm. Focus on good straight leg form.
- Pull Buoy & Panddles: 5 X.
- 50 yard slow with Pull Buoy and Paddles. Concentrate on Breathing at least every three. Also, concentrate on excellent form. Hand entry angle leading with the middle finger.
- 50 yard sprint. Heart-rate 150 bpm
- No recovery in between sets. Use the slow 50’s to recover for the fast sprints.
- Freestyle Intervals: 5X
- 50 yard slows: Breathing every three strokes. Concentrating on combining straight leg form kicks with strong full pull reaching and leading with that middle finger.
- 50 yard sprints. Again, trying to get the heart rate up 150 to 16o bpm.
- No recovery in between sets. Use the slow 50’s to recover for the faster sprints.
- 500 Flipper Set: do the following twice
- 150 free style kick. Heart rate about 135bpm
- 100 freestyle sprint with flippers. Heart rate about 160bpm
- a tiny rest between sets to allow the apple watch to catch up.
Cool-Down
Goal: Slow Stretching out the muscles. Good form.
- 250 Pull Buoy with Paddles
- 250 Freestyle
Sometimes, my Apple Watch does not like the freestyle sprints with flippers. The watch will think I do a 50 or a 75 when I really did a 100 yards. Fortunately, I really like seeing that 3,000+ yards done on my watch. So, Today, I had to add about 150 yards to my cool-down to get to 3025 yards complete.
During cool down, I will stretch my arms and legs in the pool. I’ll stand very wide legged. Do some Yoga-esque warrior poses. Arms Straight to sides. Arms straight up. I’ll interlock my fingers and stretch to the ceiling. a little mountain pose here. Then, bring my knee to chest. Then some calf and achilles stretches using the pool wall. Finally, some hip stretches.
Enjoy!