Happy Tuesday! We made it through the first day of HSA testing in my neck of the woods. The students who aren’t taking the tests don’t have to come in until 10:30, but some still did come at the normal time, and I got to chill with them all morning yesterday. That’s my job for the rest of the week, but hopefully they learn their lesson and sleep in a bit!
One thing that I have realized lately is that I never really show you my swim workouts. I mention that I am going to the pool, but never follow up on the workouts. Most of the time, the workouts are given to me by my fellow coach, Becca. She is the head coach of the team I am assistant coach for. She’s awesome, and she totally makes practices for my ability level, since all masters swimmers come from different swimming backgrounds.
Here are the 4 swim workouts I have done in the past few weeks! I know for those of you with little swimming background, some of this may not make much sense, and for that I am sorry 
. I will try to make some notes to make it make more sense!
(Found this on The Chive and liked it )
Workout #1
- 800 warm-up: 200 swim, 200 kick, 200 swim, 200 pull
- 10 x 50 build series on :50****
- 12 x 75 on 1:15: (1 x 75 free, 1 x 50 free/25 stroke, 1 x 25 free/50 stroke, 1 x 75 stroke)
- 10 x 50: (1 on :40, 1 on :50) <—I actually made all of the fast ones! Go me!
- 300 cool-down
**** Build series is a way to do sets to change around the speed of things. For example, for 50s build series, the first fifty is build up for each 25. Build up means you start of slow and speed up until you are sprinting into the first wall. Once you push off again, you start off slow and sprint into the finish. The second 50 is build down. In this case, you start off sprinting and get slower into the wall, push off, and start the same way. The third 50 is 25 sprint, 25 easy. The fourth 50 is 25 easy, 25 sprint, and the final 50 is all out. Repeat this twice for 10 x 50.
That’s from my senior year of college swimming…I’m in the middle (not upside down).
Workout #2
- 1000 warm-up (400 swim, 200 kick, 400 pull)
- 10×75 (even: 50 build swim, 25 sprint k; odd: 50 build k, 25 sprint swim)
- 6 x 150 rotating IM – 25 drill, 25 swim ****
- 450 cool down
****Rotating IM means that the first one is 50 fly, 50 back, 50 breast. The second is 50 back, 50 breast, 50 free. Repeat this 3 times to make a total of 6.
Workout #3
- 600 warm up: swim, kick, pull by 200
- 20 x 50: 5 drill on :55, 5 swim on :50, 5 swim on :45, 5 swim on :40 (that I only made two of…)
- 10 x 100 on 1:40: 50 pull, 50 swim
- 200 kick
- 500 cool down
Workout #4
- 1000 warm-up
- 200 kick
- 12 x 50 on :50 (breathe every 3, breathe every 5, breathe every 7) x 4 ****
- 2 rounds: 300 pull on 4:30, 4 x 25 fast kick on back :35, 100 fast 2:00
- 300 cool down
****Breathing every third, fifth, or seventh stroke builds bilateral breathing. Bilateral breathing is important for swimming. It keeps the body from breathing only on one side, which builds evenness and balance in the stroke. When you only breathe to one side, your stroke can be lopsided, and one side of your body will be stronger than the other.
Andddd senior year of high school. Love it.
That’s about all I have for you today! Off to day number 2 of testing! Let’s hope everyone stays home like they are supposed to!
PS – 13 months until the wedding!!
What’s your favorite workout as of late?!
). Helping others is ultimately more important than completing the race with a personal best.
