[SJHS-Swim] Fwd: Spring/Summer Workout For SJHS Swimmers

[Andrea Burckhardt]

Sent from my iPhone

Begin forwarded message:

> From: DD Ross <xcmom at aol.com>
> Date: March 1, 2012 2:20:32 PM EST
> To: a.tom0318 at gmail.com, Xcmom at aol.com
> Subject: Spring/Summer Workout For SJHS Swimmers
> 
> Will you send this to the e-mail list please.
> 
> Spring/Summer Workout for SJHS Swimmers
> 
> Group: Stonewall Jackson Varsity
> Distance: 3650 SCY
> 
> 1 x 400 on 6:00 - Freestyle; Swim; Every 4th 25 backstroke; REC - Warmup/Recovery
> 
> 4 x 100 on 1:45 - Swim; IM; REC - Warmup/Recovery
> 
> 2 x     8 x 50 on 1:00 - Freestyle; Kick; EN1 - Aerobic Base
>   2 x 200 on 3:00 - Freestyle; Swim; Last 50 @ 85 percent. EN1 - Aerobic Base
>   8 x 25 on 0:35 - Swim; Odd - IM order @ 85 percent. / even - free. EN1 - Aerobic Base
> 
> 1 x repeat on 2:00 - Rest after second round; REC - Warmup/Recovery
> 
> 
> 3 x    1 x 100 on 1:50 - Swim; IM RACE. EN3 - Max VO2
>   1 x 50 on 1:30 - Swim; 25 free/ 25 backstroke; EN3 - Max VO2
> 
> 4 x 100 on 1:50 - Freestyle; Swim; Every 4th 25 backstroke.; 
> 
> REC - Warmup/Recovery (Do an ascending recovery of at least 300 yards, this will add to the yardage already given)
> 
> *To use this as a conditioning workout for spring/summer, where backstroke is indicated, substitute alternate strokes on different days, using a different stroke each day.
> 
> *Where IM is indicated substitute your best alternate stroke once a week, and alter the interval accordingly.  You should attempt to descend the times whenever possible within a set.
> 
> *You can also change the number of repetitions of the sets, but always try to do somewhere between 3500-4000 yards if possible.  Newer swimmers may choose to lower the yardage count to between 2500 - 3000, but need to be closer to 3500 by summers end.
> 
> *Alternate warmup - 1000 SKIPS (5 x 200 swim, kick, IM, pull, swim); if you have fins, boards, paddles, feel free to use them, but use them well and correctly.
> 
> 
> Sent from my iPad
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