So by lowering your rest intervals, you’ll learn to swim faster and longer without rest. But instead of resting for 20 seconds, you can only have a 15-second break. Once you’re comfortable with this routine, you have to reduce the rest interval between each rep.įor instance, you can continue doing the four by 200 set. You’ll get the same distance, but you will swim longer since you won’t be resting. Maintaining the same pace throughout the session can increase your swimming endurance. For instance, instead of performing an eight by 100 set, do a four by 200. You don’t have to swim fast within a short period to boost your fitness performance and endurance. Fewer reps, longer distance, and lower rest intervalįocus on the distance instead of speed. Here are other tips on how to increase swimming endurance. Once you’ve fully adjusted to this routine, you can add more days to your swimming regime. For example, you can go to the pool and practice once a week. As far as strokes go, I recommend watching some Youtube videos and asking your lifeguards for pointers on your form.If you want to improve your swimming endurance, you have to be consistent. Where in a track workout I might have 90 seconds or 2 min recovery, I might only get 15 seconds in a swim workout! This is a little weird to get used to at first, so ease into it and let yourself adjust as best as you can. Rest for 30 sec then repeat the set (minus the warmup)Ĭolleen's notes: I've found that one big difference between running workouts and swimming workouts is the recovery. Take as much time as you need to keep the pace and stroke count the same.Ĩx50 holding faster score than 100s (score = time plus Stroke count)ģ00 where each 50 is A-B-B-C-C-D where A is moderate pace and D is fast (so the pace builds throughout, no stopping)Ħx50 as 25 sprint, 25 threshold on 10 sec restĤx50 as 25 sprint, 25 threshold on 10 sec restĢx50 as 25 sprint, 25 threshold on 10 sec restĤx100 descend to fast (get faster as you go)Ģxģx100 on descending time intervals (for example, on 1:55, 1:50, 1:45 or other appropriate intervals for you)Ĥx50 as 25 fingertip drag drill/25 free breath builds where you breath 5 times first rep, 4 times second rep, 3 on third red, and only 2 breaths on last rep, all on 10 sec rest Just wanna make sure we're on the same page.Ĥ00 build- start out easy, let your body warm up into itĨx100 holding the same stroke count and time for all 8 reps. Let's start with the basics: most pools are either 25yd or 25m- both will work just fine! So when Gwen says "100" that means down and back twice. The great thing about these workouts is that they are largely based on effort instead of specific times, so you get to be your own judge on how hard to push yourself. She had her son, Stanley, in August of 2017 and started training for the marathon! I asked Gwen to share some beginner swim workouts for runners and here's what she came up with. Gwen Jorgensen won GOLD in Rio in 2016 then got busy starting her family. The good news is I found someone who actually IS an expert! I started swimming about 3 years ago, but let's be real: I'm not the expert here. and drag you to the pool! I asked my teammate, Gwen Jorgensen (Olympic champ in the triathlon), to write some beginner swim workouts for me. They are sure to kick your butt into shape! And sometimes all it takes is for a friend to reach out a hand. If we take a minute to look around, we are actually not alone in our struggle at all. One thing that has really helped me is recognizing that (of course) I'm not the only one out there at that very point in time who is suffering from an injury. I actually believe that being open about our injuries and publicly acknowledging that we are not infallible or unbreakable actually makes us stronger.īeing injured can be a very lonely and dark time because we are often separated from our teammates, missing workouts, and feeling low self-esteem. I'm pretty open about my injuries and don't mind sharing with my followers what is going on with me even though some might say that puts me in a rather vulnerable state. I've been injured quite a few times during my running career.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |