Sunday, 27 October 2013

Swim Set of the Week

Category: Open Water Swimming Preparation

Workout Goal: Preparing for disaster

Total Distance: 2000 yards

200 yards freestyle warmup

2 x 100 crawl swimming 4 strokes with head out of water and 4 strokes with head in water resting :30 between 100s
(do not take a breath while head is in water)
4 x 50 yards goggle recovery drill
(swim down with eyes closed and goggles around neck, swim back on back with breast stroke kick replacing googles)
4 x 50 yards cap and goggle recovery drill
(swim down with goggles around your neck and cap off tucked in swimsuit, swim back on your back with a breast stroke kick and replace both cap and goggles by the time you get to the wall
4 x 50 yards cramp removal drill
(swim half way down pool then roll over on back and stretch each calve by bending forward and pulling leg back, then grab arms behind back and lift upward to relieve tension in your shoulders, return length swim normally)
400 yards crawl bilateral breathing
4 x 50 yards alternating lengths with 1 normal swimming, 1 with head out of water
(Break 50s into 25 yards with head out of the water and 25 normal swimming)
4 x 50 yards sighting every 3rd or 4th stroke, rest :15 between 50s
(get into a breathing pattern and sighting on a landmark)
200 freestyle warmdown with bilateral breathing
(swim slowly and relax)

Notes: In this workout you will swim a variety of drills that are designed to help you practice small disasters that might happen in open water. The problems covered include google replacement, swim cap replacement, and cramp removal.

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