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just heard a younger swimmer complain about “doing 5x100s and 2x200s” in the bathroom
girl bye it gets way worse,, today we cranked
3x
7x50 — 1 easy/1 pace/1 easy/2 pace/1 easy/1 w/ fins
100 OTB all out
2x100 under 1:10
200 easy
my lactate got up to like 6 it sucked bc it felt super slow but it’s okay!!
(this isn’t a hatepost at that girl she’s much younger (like 14 or smth idk) i just thought it was funny and i wanted to rant)
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Ability Fix's Levels 3 and 4 are designed for individuals who have little to no physical limitations and include moderate to intense exercises. Improve and maintain your fitness level with over 50 aquatic exercises! Download the app now!
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Fall Tri Swim #9
WARM UP (400m)
200m CHOICE SWIM
8 x 25m KICK with board (FINS optional) REST = 15 seconds at each wall
Alternating:
· 25m EASY
· 25m FAST!
· 25m EASY
· 25m Tombstone Kick! (Board is vertical in the water for more resistance)
DRILLS (200m)
50m 3-6-3: Take three strokes and pause on your right side with right arm extended forward and your left arm lying on left side. Remain in this position for six kicks. Take three more strokes and pause on your left side for six kicks
50m Fists: Swim while making a fist with your hand. Focus on using your whole forearm as a paddle
50m Shark: Swim with kickboard between your legs. Finish stroke, accelerate and touch the board
50m Recovery Pause: Swim emphasizing a high elbow during the recovery by pausing for ½ second at the highest point of the stroke.
MAIN SET (1600m)
7 x 100m VARIABLE SPEEDS REST = 20 seconds
ODD: At race Pace, EVEN: Variable Speeds
#2 & 8) 25m FAST/50m EZ/25m FAST
#4) 25m FAST/25m EZ/25m FAST/25m EASY
#6) 25m EZ/50m FAST/25m EZ
3 x 200m REST = 30 seconds
ODD: Pull with buoy and paddles, EVEN: Swim with Fins
6 x 50m SWIM REST = 15-20 seconds
ODD: SPRINT, EVEN: SMOOTH
COOL DOWN (200m)
2 x 50m GOLF Count strokes for 50m + time in seconds = Score
100m CHOICE SWIM, Try to include another stroke as well
TOTAL= 2400m, 2.4km
Fall Tri Swim #2, Sept. 21
WARM-UP: (450m)
REST = As much as possible
200m CHOICE SWIM
150m PULL with pull buoy
100m KICK (Board optional)
DRILLS: (250m)
ONLY 50m of each drill REST = 15-20 seconds
*Fins Optional
50m Wide Entry- Enter with arms shoulder width the part (Entry) 50m 3 Second Reach- After hand enters the water, reach for 3 seconds (Reach)
50m Fists- Make a fist and focus on using forearm to pull (Catch)
50m Push- At the end of the stroke, Push extra hard for the last 6 inches (Finish)
50m Recovery Pause- Keep a high elbow when arm is out of the water (Recovery)
MAIN SET: (1400m) Pyramid
REST = 30 seconds between intervals
4 x 25m Distance per stroke, count your strokes
50m SWIM Build (Slow to fast throughout 50m)
2 x 100m SWIM Strong (80%)
150m PULL, Each 50m get faster (50m slow/ 50m medium/ 50m strong)
2 x 200m SWIM #1) Steady #2) Breathing pattern
150m PULL, paddles optional, Try 50m pull buoy LOW
2 x 100m SWIM smooth
50m SPRINT! (95%)
4 x 25m SWIM, Breathe as little as possible, count breathes
COOL DOWN (200m)
200m CHOICE mixer (Swim/pull/kick/ or other stroke)
TOTAL: 2300m, 2.3km
