worthwhile 20 min?
477
Member
1257 days
geochuck posted 3 years ago.
I like my 1000 meters a day workouts, here are a few.
Day #1 - 1000 meter workout.
300 m warmup varied strokes no complete breaststroke, arms only. No devices such as paddles, floats, fins, or kick boards.
500 m swimming, today all crawl
4 x 25 in 16 sec. on 30
3 x 50 in 44 sec. on 1:30
2 x 75 in ? no longer watching the clock on 2 min.
1 x100 holding form. Am I ever out of shape.
200 m very sloppy swim.
Day #2 - 1000 meter plus a little workout
200 Warm up 2 x 100, 25 Free, 25 Kick, 25 Arms only, 25 free, 10 sec rest
1 x 200 Free 20 sec rest
2 x 100 Free 20 sec rest
3 x 50 Free 20s rest
250 Cooldown
Day #3 - 1000 meter workout
300m Warm up 100m Crawl, 50m Catch up crawl, 50m Breast using dolphin kick, 50m Scull & flutter kick on the back, 50m Crawl.
500m Workout,
20 x 25m on 30 seconds, first 5 fly, next 15 crawl eliminate fly and do crawl if you wish.
200m cool down loosen up.
Day #4 - 1000 meter workout
250 warm up front crawl bilateral breathing.
500 meter work out
10 x 50m crawl on 60 seconds
250 cool down very loose.
Day #5 - 1000 meter Workout
Swim Fin Workout
WU 200m with fins 150m Crawl and 50m crawl kick
600m with fins Crawl 6 x 100 on 1:50 descending times
200m Crawl cool down no fins
Day #6 1000m Paddels only
WU 200 increasing to 75% speed
6 x 100 with 30 sec rest 85% speed
200 cool down no paddles
Day #7 - Day of rest. Always take a day of rest.
Day #8 - 1000 m just swimming quality crawl concentrate on the entry, the catch and the finish.
2346
Member
1244 days
Triguy98 posted 3 years ago.
If you are getting bored in the pool, dont allow yourself to do that. Seriously. Focus like ya do when you are on the bike or running and the time will go faster. Try some open water swimming every now and then or join a masters team.
That said, a lot of ground can be gained by swimming a little every day... however, i think you should try to stretch it to at least 40 minutes, in order to get a decent workout. All the workouts mentioned above would be fine, but I would change one thing.
Dont use handle paddles. Check out totalimmersion.net. They sell these things called fist gloves. The object is to learn to swim using your whole arm., increasing efficiency. A paddle does the exact opposite, making you focus more you your hand. After using the fistgloves, your HAND will feel like a paddle!
Life is short. Play hard and get dirty doing it.
477
Member
1257 days
geochuck posted 3 years ago.
I prefer the swim glove http://www.aquasphereusa.com/products/swim_glove.html over the fist glove http://www.kiefer.com/Kiefer/productr.asp?pf_id=660110&PRID=Ovrt_FistGloves but everyone has a right to their own opinion.
97
Member
1286 days
xcdave posted 3 years ago.
Can't you just put your hand in a fist and accomplish the same thing? :)
477
Member
1257 days
geochuck posted 3 years ago.
xcdave wrote:
Yes you can and I prefer not to fist swim or use paddles.
Can't you just put your hand in a fist and accomplish the same thing? :)
Hi all,
I love everything about racing and most things about training. Thing is, I get really bored in the pool and often only swim for 20ish minutes (preferring to run or bike). What is the best way to get the most out of a 20 minute pool workout?
Happy training. First race in less than 2 weeks!
"No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable."
Sir Roger Bannister
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