Saturday, December 18, 2010

T'is the season for a fun swim workout


Since this morning was the last swim workout for my group until Jan. 4, I had them do a 'fun' Christmas practice. With this one, you still get in a decent workout, with some fun added to the mix as well - can't go wrong with that! Now, we are limited in that we only have an hour for practice, so this set can be modified to be longer/shorter, depending on how much time you have for your workout. This is what my group did this morning:

"12 Days of Christmas"
12 x 50 on :10R (odd: swim, even: drill/swim)
11 x flip turns (from middle of pool)
10 x 75 with fins on :15R (odd: IM, even: 50 side kick/25 swim)
9 x 25 as 1/2 length scull, 1/2 length swim - with pullboy
8 x 50 pull on :15R (as 25 hard/25 easy)
7 x 'High 5's' with your lane mates (or yourself? if you are on your own)
6 x 50 swim (descend 1-3) on :15R
5 x streamline wall push off, with 2-3 strokes
4 x 25 IM on :10R
3 x 100 as 50 kick/50 swim on :15R
2 x 150 - build each 50 on :15R
1 x 100 easy cooldown


This set can easily be modified however you want - the above workout is right around 3km.

Anyway, it's a good way to get in your swim and the time goes by quickly. I'll probably do this workout over Christmas, similar to the one above; actually I will probably cut it down a bit as I haven't done any swims over 2300m lately! I've been getting in 2 swims a week, and the fitness/strength are definitely coming along, but come January I'll be kicking it up a notch with 3 swims per week and a helluva lot more intensity!

Time for me to go, I have to get ready for a 2 hour brick (90min bike, 30 min run in the snow); I will be sweating away on the trainer while watching the Ironman Hawaii broadcast and wishing I was somewhere warmer :)

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