Now that I've been swimming for a month I decided to start a swim routine structured around building endurance. It involves a warm-up, and then doing sets of 100m, then sets of 50m, then sets of 25m, with specific amounts of rest in between. Yesterday was the first day (2000m total):
Warm-up: 4x25, 2x50, 2x75, 2x50, 2x25 (8 breaths in between each set)
Main workout:
It was definitely challenging, which is what I needed. By the end my arms were like jelly, and my form wasn't perfect, but that's alright for now. The program is designed for 3xa week, upping the number of 100m sets each week, and adding a long swim at the beginning as well. So the next two weeks will look like this:
- 4x100 (16 breaths rest)
- 12x50 (12 breaths rest)
- 20x25 (8 breaths rest)
It was definitely challenging, which is what I needed. By the end my arms were like jelly, and my form wasn't perfect, but that's alright for now. The program is designed for 3xa week, upping the number of 100m sets each week, and adding a long swim at the beginning as well. So the next two weeks will look like this:
Week 2:
- Warm-up
- 200m long swim
- 5x100
- 12x50
- 20x25
Week 3:
- Warm-up
- 300m long swim
- 6x100
- 12x50
- 20x25
Etc. It's an 8-week plan, which should get me up to 800m long distance in time for my sprint triathlon on September 9.
Biking wasn't on the training schedule for yesterday, but after swimming I had too much pent-up energy so I hopped on and did a quick 7.08 miles. I was planning on it being slow and easy, but another biker passed me and I pushed myself to keep up with him. Got a PR for mile 6 (3:10), and my average speed was close to a PR, despite hitting a red light twice.
Tuesday Lunch:
-Leftover chicken
-Leftover burger
-2 glasses of milk
Tuesday Dinner:
-2 glasses of chocolate milk
-1 glass of gatorade
-Beef & broccoli stir fry
-1 protein shake with creatine
-2 glasses of milk
No comments:
Post a Comment