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.
If you are new to swimming and need more guidance check out our how to swim faster in 30 day program with 42 instructional videos.
http://www.endurancehour.com/sf30/. Email email@example.com to receive 25% off.
If you are an experience or advanced swimmer, aim for 1500-2000.
Run 20 minutes RPE 1-4,
During your run focus on cadence, 85-90 one foot strikes a minutes
Skills and drills are best done indoors
WU: 5 minutes RPE 1-3,
5x 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
5'minute spin 80-90 rpms
CD: 5 minutes 80-90 rpms RPE 1-3
Experienced athletes can swim more, inexperienced athletes can swim less.
View more: information http://t2coaching.com/swimming-golf/
WU: 400 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.
Run 30 minutes RPE 1-5, focus on forward lean and foot strike. Add 4X 10" accelerations the last 10' of your run
Options include indoors/outdoors, group or solo.
Spin 45 m inutes in small chain ride focus on pedal stroke and maintain 85-95 rpms. RPE 1-4,
WU: 200 swim as 25 breath right side/25 breath left side only
4X 50 as 25 thumb-slide drill / 25 swim RI 10”
4x 50 as 25 fist drill / 25 swim RI 10”
4X 50 as 25 catch up drill / 25 swim RI 10”
Swim 6x100 relaxed zone 1-2 RI 10-20"
CD: 100 easy