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Race Recovery Swim - Daily Workout: 07/31/17

July 31, 2017

After a hard day of racing, like I had yesterday, it feels great to get into the pool and get the body moving. It also help to encourage recovery while not taking such a toll on the body as running or cycling might. Here's a solid go to recovery swim workout. Adjust as needed based on your skill sets. 

 

Warm up: 

3x300 on 30" rest

- #1: Choice

- #2: 50 kick/50 swim w/fins

- #3: 50 drill/50 swim w/fins

Drill: 3/4 catch up - https://www.youtube.com/watch?v=-X14xInMODE&index=9&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO

(900 warm up) 

 

Pull Set: 

400 @60% on 40" rest

300 - every 3rd 25 breath to your weak side - on 30" rest

200 build by 50 to 80% on 20" 

100 cruise, focus on your form

(1000 pull set/1900 total) 

 

Main Set: x2 - 20" rest on everything

150 swim - focus on a gentle 2 beat kick - breathing every 3rd stroke

4x75 

- Odds: 50 easy, 25 build

- Evens: 25 strong, 50 easy

3x50 - Ascending

- #1: 80%

- #2: 70%

- #3: 60% 

(600 round, 1200 set, 3100 total) 

 

Warm down: 

100 easy swim

4x50 w/fins

- Odds: Drill (same as warm up) 

- Evens: Focus on good for - ending the workout on a positive mental note

(200 warm down/3300 total) 

 

Cheers! 

 

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