Goal today is to get in the pool as assess your swimming fitness. Breathing, body balance, rotation plus the 3 main phases of the stroke.
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If you are an experience or advanced swimmer, swim more if you like
Refer to PDF in week 2 for movements
Run 20 minutes RPE 1-4,
During your run focus on cadence, 85-90 one foot strikes a minutes. OK to incorporate a run walk method. Log what you do and record RPE, See intensity recourses in week 2.
Skills and drills are best done indoors
WU: 5 minutes RPE 1-3,
2x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets
5 min spin 80-90 rpms, RPE 4-5,
5 x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets
CD: 5 minutes 80-90 rpms RPE 1-3
Experienced athletes can swim more, inexperienced athletes can swim less.
View swim resourses in week 2 to learn more about golf
View more: information http://t2coaching.com/swimming-golf/
WU: 100 loosen up
MS: wear a pull buoy.
1. Swim 50 count strokes and add to your time, that is your golf score. Example, 50 strokes in 50 seconds = 100.
2. Then swim 50 with as many strokes as your can, add to your time. Try to add at least 10 strokes per length.
3. Then swim 50 with the least amount of strokes focusing on pulling from behind, past your hip, and add to your time.
Record your normal stroke count, FASTest stroke count, and stroke count when you are trying to take less strokes
10X50s best average stroke count and pace, with the goal of extending your stroke from behind, not out in front.
Ride 20-30 minutes minutes focus on cadence and pedal stroke zone 1-2, RPE 2-4
Refer to cycling resources in week 2 to learn more about cycling technique