Hi all, and welcome to my blog. Rather than babbling on about whatever it is that people babble about on blogs, I will use this blog as a means of disseminating workouts I have written for my Masters swimmers.
Feel free to use my workouts at your leisure, but please remember that these are *my* workouts, *my* brain children, and please do not pass them off as your own.
A few quick instructions when using these workouts:
1) I have listed workouts by distance and stroke. You can always substitute another stroke, for example switch butterfly for breast. It is easiest to switch to same-axis strokes, long for long, short for short.
Long axis strokes are free and back, short axis strokes are breast and butterfly.
2) The numbers at the end of lines are cumulative yards. So if it says 4 x 100 stroke 1500, all that means is that once you complete those 4 100s, you will be at 1500 yards for the workout.
3) Swim means free. Anywhere you see numbers with no stroke, that is also free, so 10 x 25 is 10 x 25 free. Stroke or Choice means any stroke OTHER THAN free.
4) Warm up is just that, a warm up. It is not to be sprinted, it is a long, stretching stroke to wake your muscles up. Coo down is also not a sprint, and also is to stretch those muscles back out.
5) I usually write workouts for people who are less time-sensitive. If you are looking for one done on time, you can either email me, or you can plug your own times in. For example, if the set calls for 6 50s free, and you want them on time, check your own 50 free time, and add to that. If you are a really strong swimmer, add 30 seconds. If you are more of a distance person, add 40-45 seconds. Swim it a couple of times, and see if you can make the time, and if you are completely winded at the end. If you are struggling, add 10 seconds and see if that works.
As a measuring stick, a highly competitive swimmer with a 29 second 50 free will do 6 50s on a minute. This is a hard workout, not a gimmee. Adjust your own times accordingly from there.
6) Some coaches factor in rest between swims. I do not. You know your body better than I do, and I cannot tell you how much recovery time you need. Listen to what your body is telling you.
As a rule of thumb, I would always leave a minimum of 20 seconds between swims, regardless. Longer swims and faster swims need longer recovery.
7) Drink lots of water. I am amazed by how many people think that just because your body is already wet, you cannot sweat. You can, and you do, copiously. Take a water bottle with you, and use it regularly.
8) You may end up cramping up, especially in the side, the legs, and the feet. Eat bananas, or if not that, oranges or orange juice, followed by strawberries or cantaloupe. Any potassium rich food will do the trick, but I like the idea of fruits for simple sugar, and for the ability to eat on the go. A cup of cooked spinach is a bit harder to take in the car.
OK, I think that is about it. Enjoy!
