Summer Dreaming
A twist on the saying ” Endless Summer” in Vermont for the 2014 Winter is “ENDLESS WINTER” ! This winterVermont has boasted record below zero temps haunting us well after March’s official first day of spring. If you are in the same boat, here are some pool workouts to keep you sharp in the water until you can bust outdoors, anyday now for us!
SPEED UP THE ICE MELT SET
Warm Up
2 x ( 300 Free, 100 Kick, 100 Back)
Focus on long balanced vessel in the water, eyes down, press down
4 x 400’s Descend from 75% to Good Effort Interval 1st swim time + 15 sec
6 X 200’s Hold 80% Effort on 3:15 Interval SCM Goal same time each repeat, interval 1st swim time + 10 sec rest
Speed Play 12 x 100’s ( 3 rounds of 4 x 100’s), interval 1st swim time + 10 sec rest
1-3 Hold steady 75% effort
4 Go Big record your time
Distance 5000 meters
ICE BREAKER SET
WU
Warm Up
2 x ( 300 Free, 100 Kick, 100 fist drill)
Focus on your catch,keep upper arm high while applying gentle pressure to hand & forearm to face them backwards, now your’re ready to pull, focus on forearm pull with fist drill.
Pre Set
5 x 400’s Free ( Interval 1st swim time + 15 sec rest)
Main Set
4 Rounds of the following
2 x 200’s+ 4 x 100’s + 4 x 25’s DFBB+ 2 x 200’s Active recovery
200’s Interval time of 1st swim + 15 sec rest
100’s Interval time of first swim plus 10 sec rest
25’s 10 seconds rest
Active Recovery 200’s , 200 interval from above + extra 15 seconds.
There is no break between rounds, stay on your interval
4 x 100’s Increase effort by round, drop 2-3 seconds per round
Round # 1 75%/ # 2 80% / # 3 85%/ # 4 Move it out!
Take 1 minute rest then swim 2 x 500’s, set a goal time, beating it’s OK, swim strong even if your’re tired!
DRILLS / ACTIVE RECOVERY
4 x 100’s Drill ( fins optional) 25 Arms By Side Drill, 25 Free, 25 6 Kick switch drill, 25 Free 20 sec rest
4 x 100’s Agility Paddles 20 sec rest
Distance 10, 000Meters
Have fun and stive for quality NO SLOPPY SWIMMING!