Workouts
jump to: 1, 2, 3
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From Dave Wacht's docs:
1,
2,
3
Read Dave's e-mail
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Workout 1 (how to use) (top)
| time |
description |
| 00:00 |
200 SWIM on 4:00 (no
fins-warm up) |
| 4:00 |
3 X 50 SWIM, ½
lap Surface, ½ lap U/W (w/ fins) on 1:00 |
| 7:00 |
1:00 Break |
| 8:00 |
100 SWIM STRONG (80%
speed) on 2:00 |
| 10:00 |
3 x 25 U/W Swim, no
breath, on 1:00 |
| 13:00 |
1:00 Break |
| 14:00 |
3 x 25 U/W Swim, no
breath, on 1:00 |
| 17:00 |
1:00 Break |
| 18:00 |
3 x 25 U/W Swim, no
breath, on 1:00 |
| 21:00 |
1:00 Break |
| 22:00 |
100 yd SWIM ½ lap
Surface, ½ lap U/W on 2:00 |
| 24:00 |
0:30 Break |
| 24:30 |
50 yd cool down (long as
you can go U/W, swim remaining EZ) |
| Total workout time = 25:30 |
| Total workout distance = 825
yds |
Workout 2 (how to use) (top)
| time |
description |
| 00:00 |
250 SWIM on 5:00 (no
fins) |
| 05:00 |
3 X 100 SWIM on 2:00
(PULL opt.) |
| 11:00 |
1:00 Break |
| 12:00 |
5 x 50 SWIM on 1:00
(PULL opt.) |
| 17:00 |
1:00 Break (get yer fins
on) |
| 18:00 |
3 x 25 U/W Swim, no
breath, on 1:00 |
| 21:00 |
1:00 Break |
| 22:00 |
3 x 50 KICK strong on
1:00 |
| 25:00 |
50 yd Dolphin cool down
(steady pace, 2:00 max) |
| Total Workout time = 27:00 |
| Total Workout distance = 1000
yds |
Workout 3 (how to use) (top)
| time |
description |
| 00:00 |
250 SWIM on 5:00 (no
fins) |
| 05:00 |
10 x 50 SWIM on 1:00 |
| 15:00 |
1:00 Break (get yer fins
on) |
| 16:00 |
2 x 25 U/W SWIM, no
breath, on 1:00 |
| 18:00 |
1:00 Break (lose the
fins) |
| 19:00 |
200 SWIM on 3:30 |
| 22:30 |
1:00 Break (fins back on) |
| 23:30 |
50 HARD, 1 lap U/W, 1
lap surface, strong on 1:00 |
| 24:30 |
50 yd Dolphin cool down
(steady pace, 2:00 max) |
| Total Workout time = 26:30 |
| Total Workout distance =
1100 yds |
How to use: (top)
The "TIME" column is simply a running time log of your
workout. This will tell you how long after your start each set begins.
Here's how to decode each set:
3 X 50 SWIM, ½ lap Surface, ½ lap U/W (w/fins) on 1:00.
The first number (3), is how many repetitions of the set you
are going to do. If there is no number, you are only doing that set
once.
The next (or first # if a single set) is the yardage. 25
yards is ONE lap (length). Therefore, 50 yds = 2 laps, 100 yds = 4
laps, etc.
The next bit is the break down. In this case, you will swim
½ a lap on the surface, then the remaining ½ lap
underwater holding your breath. Anytime I use "U/W" assume it's while
holding your breath.
Here are some other abbreviations/definitions I might use:
SWIM: Swim, ARMS & legs. A lot of people neglect their
arms while working out. Important for hockey for the strike and puck
control. The only exception is U/W swims where you don't have to use
your arms, just fin kicking is fine. I'll try and tell you in
parenthesis whether to wear fins or not.
KICK: Only kicking, w/ or w/o kickboard, on surface, no arms.
PULL: Swimming w/ a pull buoy, ARMS only, no legs. I'll keep
this to a minimum as I think I'm the only one who owns one. Most of the
pools have loaners available to lap swimmers however.
DOLPHIN: This is where you start at the surface, dive to the
bottom, push off the bottom, take a quick breath, dive back to the
bottom, and so on. Ideally, if you were to start at the wall, you would
touch every other transverse black line on the bottom.
EZ: Do the routine at a relaxed comfortable pace.
STRONG: Do the routine a touch above your normal workout pace
(eg, you swim at about 75%, STRONG is 80%).
HARD/BTW: Do the routine w/ 100% of your energy. If you feel
like you're going to barf when you finish, you did it right (BTW =
"Balls to the wall").
The last segment of the set is how fast you should be doing
it. You swim whatever the distance in less time than specified, what
ever is left over is rest. Ideally, you should be finishing each set w/
about 10-15 seconds of recovery time.
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