It's actually called "hypoxic" training. This workout will 'kick your butt'... It will help build your body's tolerance for swimming fast in oxygen debt.
Warm -up:
200 swim free
200 kick with fins (fly on stomach or back)
10x25's fly w/fins on :30
200 pull w/paddles and buoys
200 swim free
10x25's fly w/fins on :30
Main set:
10 x 50's build the 2nd 25 on 1:00
no breath 1st stroke off wall
no breath from flags to the wall
400 swim backstroke
20 x 25's w/fins on :30, take an extra 15 secs after the no breath 25
1st 25 - 3 breaths
2nd 25 - 2 breaths
3rd 25 - 1 breath
4th 25 - no breath
Repeat for all 20
We swam this practice early in the season - Total yards: 2700
You may want to add a cool down: 200 - 400 easy swim
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