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Training Tips
Rachel Swimming workouts:
Practice #1 Short Course
Warm-up:
600 (200 free, 200 kick, 200 free))
4 x 150 scull, drill, swim by 50
4 x 50 free breath 1-2
5 x 100 des 1-3 hold steady 4,5
4 x 25 underwater kick
100 loosen
Main set-threshold set (HR 25-28)
400 free on 4:40
5 x 150 on 1:45
10 x 75 on :55
400 free on 4:40
4 x 150 on 1:45
8 x 75 on :55
400 free on 4:40
3 x 150 on 1:40
6 x 75 on :50
Kick set
400-300-200-100 progress to sprint
Total meters 7,900
Practice #2 long course
Warm up:
500 loosen
4 x 50 scull on 1:10
4 x 50 kick on 1:00
4 x 50 drill on :55
400 hypoxic breathing on 5:30
4 x 50 odd build to sprint on :50
even 15m sprint
Sprint Fly set:
12 x 25 with shoes, odd kick on side
even swim fly
6 x :60 sprint kick against cord
:40 sprint, :20 easy
12 x 25 with parachute
6 x 50 sprint kick
12 x 25 sprint odd kick under water
even swim
Main set:
20 x 200 free on 2:35
4 descend----1 AFAP (as fast as possible)
3 descend----2 AFAP
2 descend----3 AFAP
1 easy--------4 AFAP
Total meters: 7,200 | |
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